Low Calorie Overnight Oats – Eating Bird Food


These low calorie overnight oats are really easy to make, perfect for weight loss and can be customized with different mix-ins and toppings. Gluten-free + easily made vegan!

I love my basic overnight oats recipe, but sometimes I want a lighter option for an afternoon snack or mornings when I’m not as hungry. Cue these low calorie overnight oats!

They’re made with less oats than my typical overnight oats recipes and low calorie ingredients such as unsweetened almond milk, fat-free yogurt, fresh berries and stevia.

A jar of low calorie overnight oats topped with fresh mixed berries.

Why You’ll Love This Recipe

  • Super quick and easy to make.
  • You only need 6 main ingredients!
  • Under 200 calories per serving!
  • Gluten-free, low-sugar and can easily be made vegan.
  • Perfect for meal prep and busy, on-the-go mornings.
Ingredients measured out to make Low Calorie Overnight Oats: mixed berries, cashew or almond milk, oats, maple syrup, plain yogurt, chia seeds, cinnamon and vanilla.

Ingredients Needed

  • old fashioned rolled oats – rolled oats work best for overnight oats recipes! Quick oats/instant oats get too soggy and steel-cut oats don’t soften enough. Oats are naturally gluten-free but are often cross-contaminated, so make sure you grab certified gluten-free, old-fashioned oats! My favorite brand is Bob’s Red Mill gluten-free oats.
  • milk – you can use any type of dairy or non-dairy milk, but I prefer to use unsweetened cashew milk or almond milk because it’s low in sugar and calories.
  • yogurt – feel free to use your favorite type of yogurt, but I like the 0% Fage Greek yogurt or Culina plain & simple coconut yogurt for a dairy-free option. The lowest calorie option would be a fat-free yogurt!
  • chia seeds – for added fiber, protein and healthy fats. Chia seeds also absorb some of the liquid, making the oats thicker.
  • sweetener – I used a few drops of vanilla stevia to keep the sugar content down, but zero sugar maple syrup is another great option.
  • cinnamon & vanilla extract – both are optional but will add some delicious flavor to these oats.
  • berries – the perfect low-calorie fruit option! I used a combo of blueberries and raspberries, but use your favorite blend of fresh or frozen berries! Blackberries or strawberries would be great additions.
Collage of four photos showing a jar with the ingredients to make Low Calorie Overnight Oats getting mixed together and then thickening up.

How to Make

Add oats, milk, yogurt, chia seeds, stevia, fresh berries, vanilla and cinnamon (if using) to a jar or storage container with a lid (I like using wide mouth 16 oz mason jars or Weck jars). Stir ingredients together and place in the fridge overnight. If you’re in a rush you can shorten the soak time to 2-4 hours.

The next morning (or when ready to eat), remove the lid and give oats a stir. If they seem too thick you can add a little more milk to loosen the mixture.

Top with more fresh berries and enjoy! You can eat the oats straight from the jar or pour into a bowl for serving.

A jar of low calorie overnight oats topped with mixed berries.

Do You Have to Soak The Oats Overnight?

You actually don’t! I know they’re called “overnight oats” but you actually just need to soak oats for a few hours.

When I am on top of my meal prep I prefer to soak the oats overnight. But if I forget to prep them, I just make the oats in the morning and let them soak for about 2-3 hours. The longer you soak the oats, the softer they will be. When I only soak for a few hours, the oats are a little chewier, but I don’t mind!

A spoon scooping a bite of oats.

How to Store

Overnight oats are great for meal prep. Feel free to double, triple or quadruple this recipe for the week on Sunday so you have an easy and healthy breakfast ready to go throughout the week!

When stored in a sealed container in the refrigerator overnight oats should last for up to 5 days. They will soften more the longer they sit so I find they’re best on days 1-3, but they’re still safe to eat on days 4 and 5.

More Overnight Oats to Try

Be sure to check out the full collection of oatmeal recipes on EBF!

Low Calorie Overnight Oats

These low calorie overnight oats are really easy to make, perfect for weight loss and can be customized with different mix-ins and toppings. Gluten-free + easily made vegan!

A jar of low calorie overnight oats topped with fresh mixed berries.
Total Time 8 hours 10 minutes

Servings 1

  • cup old fashioned rolled oats
  • ½ cup unsweetened vanilla cashew milk or almond milk
  • 3 Tablespoons plain fat-free yogurt, regular or dairy-free
  • 1 teaspoon chia seeds
  • 1 teaspoon zero sugar maple syrup or 4-5 drops vanilla stevia
  • Pinch of cinnamon, optional
  • Dash of vanilla, optional
  • ¼ cup fresh mixed berries, plus more for topping

Serving: 1 jar Calories: 195kcal Carbohydrates: 28g Protein: 10g Fat: 5g Polyunsaturated Fat: 1g Monounsaturated Fat: 1g Cholesterol: 3mg Sodium: 108mg Fiber: 6g Sugar: 5g

DID YOU MAKE THIS RECIPE?

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