These simple yet delicious overnight oats fill you up with energy—not calories!
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Overnight oats are such a time saver. I love making them for weekday breakfasts when I’m always in a bit of a rush. Actually, I love them so much that I even enjoy overnight oats on the weekends! They’re filling, nutritious, and, most importantly, delicious. Whether you’re in a morning rush or want a satisfying breakfast without the hassle, this low-calorie overnight oats recipe helps you start your day right.
The beauty of this recipe lies in its simplicity. It combines the creamy richness of non-dairy milk with the earthy nuttiness of chia seeds and the natural sweetness of maple syrup. Honestly, each spoonful is a delight. Plus, the flavor is neutral enough for you to add your choice of toppings. If you’re exploring easier, nutritious breakfast options, our blueberry almond breakfast quinoa smoothie bowl and vegan pecan pie overnight oats are equally worthy picks.
Are Low-Calorie Overnight Oats Healthy?
Absolutely. The combination of rolled oats and chia seeds provides a healthy dose of dietary fiber, protein, and other essential nutrients that help maintain your digestive health and keep you full longer. This recipe also calls for unsweetened non-dairy milk and pure maple syrup, making it suitable for vegan diets and those looking to reduce their sugar intake. To make it even “healthier,” you can trade the maple syrup for a lower-calorie sweetener like stevia. Personally, I’d stick with the syrup, but you do you!
Customizing your oats
I like to think of recipes more as guidelines. You don’t need to adhere to every word—make the recipes your own. I guess that’s one of the reasons why I like this particular overnight oats recipe. No matter your dietary requirements, it’s quite adaptable. So, if you’re gluten sensitive or have celiac disease, using gluten-free oats won’t mess with this recipe at all. Or, if you’re on a low-carb diet, simply reduce the oats by adding more chia seeds or flaxseeds. And yeah, this recipe is naturally dairy-free, but it doesn’t have to be. Like regular milk? Switch to low-fat cow milk for even more protein. This flexibility makes it easy to enjoy overnight oats, no matter your dietary preferences or restrictions.
INGREDIENTS
- 1/2 cup rolled oats
- 1 teaspoon chia seeds
- 1/2 cup unsweetened non-dairy milk (almond or coconut milk preferred)
- 2 teaspoons pure maple syrup
INSTRUCTIONS
Combine
Mix oats and chia seeds in a jar.
Stir
Add milk and maple syrup, then stir.
Chill
Refrigerate overnight to soak.
Enjoy
Stir and adjust consistency, then serve.
Devour!
FAQs & Tips
You can definitely make this ahead! Prepare your oats in bulk at the beginning of the week—they’ll stay fresh and tasty in the fridge for up to five days. Perfect for the work week!
Yes, overnight oats taste delicious warm! You only have to heat them in the microwave for a minute or two.
I’d think so. Just remember to mix your preferred protein powder into the oats before adding the milk.
Serving Suggestions
I like to serve these overnight oats with fresh fruits. If I’m in a splurge mood, I’ll sprinkle some dark chocolate chips with crushed nuts. I’m also a huge tea fan, so I’ll usually have a cup of Earl Grey or oolong nearby. If I’m still hungry after this filling meal, I like to make myself a quick poached egg in the microwave—don’t knock it ‘till you try it.
Low-Calorie Overnight Oats Recipe
Ingredients
- 1/2 cup rolled oats
- 1 teaspoon chia seeds
- 1/2 cup unsweetened non-dairy milk almond or coconut milk preferred
- 2 teaspoons pure maple syrup
Instructions
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In a glass jar, combine rolled oats and chia seeds.
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Pour unsweetened non-dairy milk and pure maple syrup into the jar. Stir mixture until the oats are well coated with the liquid.
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Seal the jar with a tight-fitting lid and place it in the refrigerator to soak overnight, allowing the oats and chia seeds to absorb the liquid and soften.
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The next morning, stir the overnight oats to refresh the texture. If desired, add a splash more milk or a touch of sweetener to adjust the consistency to your liking before enjoying.
Nutrition
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