Go Back Email Link
+ servings
Low sugar peach jam overnight oats square

Low Sugar Peach Jam Overnight Oats with Pecans (No Added Sugar)

Summer Yule
I took low sugar peach jam and layered it with oats infused with pecan butter and cinnamon. Peaches not in season? You can use fresh or frozen fruit here.
5 from 1 vote
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Breakfast
Cuisine American
Servings 2
Calories 514 kcal


  • 2 large peaches, peeled, pitted, chopped (approximately 375 g)
  • 2 tablespoons water
  • 1 tablespoon chia seeds
  • 1 cup rolled oats, dry
  • 1 cup plain, unsweetened Greek yogurt (whole milk)
  • 2 tablespoons pecan butter (storebought or grind pecans into butter in your food processor)
  • 1 teaspoon cinnamon
  • ½ cup milk, 2%
  • 2 tablespoons pecans, chopped (for garnish)


  • Heat the peaches and the water in a small saucepan over medium heat until the peaches can be mashed easily. This will take 10-15 minutes. Mash them with a fork, food processor, or potato masher. They will release a lot of juice.
  • Stir the chia seeds into the peaches and let sit for 5-10 minutes. The peach mixture will thicken to the consistency of a thick applesauce.
  • While the peach mixture sits, mix together the oats, yogurt, pecan butter, cinnamon, and milk. Gather two pint-sized wide mouth glass jars.
  • Divide the oat mixture and the peach mixture between the two jars. I made layers in each of the jars: oats, peaches, oats, peaches. Sprinkle the chopped pecans on top.
  • Put the lids on the jars and refrigerate overnight. If you make several jars ahead of time, they will last 3-4 days. Enjoy!
    Low sugar peach jam overnight oats featured2


This is a level 2 recipe (transition or weight maintenance). The easiest way to knock this one down to level 1 would be to omit the pecan garnish. A tablespoon of nuts provides around 50 calories. You won’t miss them because you’ve already got some pecan goodness in there from the pecan butter.
Another strategy I would consider for lower energy is swapping the whole milk yogurt for reduced or non-fat. I would be careful about substituting the Greek yogurt, as it is the primary source of protein in this dish. Regular yogurt is not the best choice here, as it is lower in protein. Icelandic yogurt (skyr) is a high-protein yogurt and would make an excellent substitute for Greek yogurt.


Calories: 514kcal
Want to watch a video?Subscribe to our YouTube channel!