Overnight Oats For Weight Loss: Tips & How To Make In 2024

overnight oats for weight loss
Overnight oats are full of fiber and help weight loss. Photo: Anna_Pustynnikova/Shutterstock

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Finding convenient and healthy breakfast options can significantly impact your weight loss journey. This is where overnight oats come into play.

Overnight oats are a simple and nutritious breakfast choice that can support your weight loss goals. By soaking oats in liquid overnight, you can create a delicious and customizable meal that is satisfying and packed with essential nutrients. You can even make low-calorie overnight oats.

In this article, we will explore the benefits of overnight oats for weight loss and provide tips on how to make healthy overnight oats for weight loss. We will also discuss nutritional content and calorie considerations and offer best practices for adding overnight oats to your meal plan. Let’s dive in and discover how overnight oats can become your go-to breakfast for weight loss success.

Healthy Overnight Oats For Weight Loss

Are you looking to lose weight while elevating your breakfast game? Try these delicious overnight oat recipes:

  1. Basic Overnight Oats.
  2. Berry Blast Overnight Oats.
  3. Peanut Butter Banana Overnight Oats.
  4. Apple Cinnamon Overnight Oats.

Each recipe offers a unique blend of flavors and textures to kickstart your day while providing a healthy dose of nutrients and filling fiber. These overnight oats will surely satisfy your taste buds while keeping your weight loss goals in check.

Best Overnight Oats For Weight Loss

overnight oats for weight loss
Here are a few overnight oats recipes for you! Photo: Anna_Pustynnikova/Shutterstock

We’ve all had those rushed mornings where time seems to slip away faster than our dreams of having a healthy breakfast. Overnight oats are a no-cook, make-ahead meal that combines oats with your choice of liquid and lets them soak overnight in the fridge.

You may be wondering how these oats can help with weight loss. Weight loss generally involves a balance between calorie intake and expenditure. This means creating a calorie deficit while still maintaining a healthy, balanced diet.

However, calculating how many calories to have a deficit is one of many factors you should consider. While consuming fewer calories, you must tailor your meal choices to provide adequate nutrients. Carbohydrates, proteins, and healthy fats are all options for your balanced diet.

So, here are a few recipes that combine them properly to get you started:

Basic Overnights Oats Recipe

This recipe is the general day-to-day oats recipe you might already know. Here is how it is made.


  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk (or any milk of your choice)
  • 1/2 cup Greek yogurt (optional, adds creaminess and protein)
  • One tablespoon of chia seeds (optional, adds fiber and omega-3s)
  • One teaspoon of honey or maple syrup (optional for sweetness)
  • Fresh fruits or nuts for topping


  1. Mix oats, almond milk, Greek yogurt, chia seeds, and sweetener (if using) in a jar or bowl.
  2. Cover and refrigerate overnight.
  3. In the morning, stir well and add your favorite toppings, like fresh fruits or nuts.

Berry Blast Overnights Oats

The berry blast oats are like the name implies. They are berries, and they are helpful for weight loss.[1] This makes them one of the best overnight oats.


  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup (optional)


  1. Blend the mixed berries into a puree.
  2. Mix oats, almond milk, chia seeds, and berry puree in a jar.
  3. Refrigerate overnight.
  4. Top with fresh berries before serving.

Peanut Butter Overnight Oats

Bananas and peanut butter are delicious combinations that elevate your overnight oats game. Here are the ingredients.


  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/2 ripe banana, mashed
  • 2 tablespoons peanut butter
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon honey or maple syrup (optional)


  1. Mix the banana with peanut butter in a jar.
  2. Add oats, almond milk, chia seeds, and sweetener (if using).
  3. Refrigerate overnight.
  4. Top with sliced banana and a sprinkle of nuts before serving.

Apple Cinnamon Overnight Oats

Apple and cinnamon help burn fat, so this recipe is very weight loss targeted. Here is the recipe:


  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/2 cup diced apple
  • 1/2 teaspoon cinnamon
  • 1 tablespoon honey or maple syrup (optional)


  1. Mix oats, almond milk, diced apple, cinnamon, and sweetener (if using) in a jar.
  2. Refrigerate overnight.
  3. Top with additional apple slices and a dash of cinnamon before serving.

Remember, you can adjust these recipes by varying the fruits and sweeteners to suit your preferences. Also, portion control is key, so be mindful of the overall calorie intake if weight loss is your goal.

How To Make Overnight Oats For Weight Loss

Sometimes, the trick to getting the full benefits of overnight oats is learning how to make them appropriately. There is a way to prepare a healthy breakfast that can aid in weight loss. Thus, here’s a detailed healthy overnight oats recipe for weight loss:


Base Ingredients:

  • 1/2 cup rolled oats (or any preferred type of oats).
  • 1/2 – 3/4 cup milk (unsweetened almond milk, soy milk, or regular skim milk.).
  • 1 tablespoon chia seeds (optional, for added fiber and omega-3s).

Flavoring and sweeteners (choose any):

  • 1 tablespoon honey, maple syrup, or a natural sweetener
  • 1/2 teaspoon vanilla extract
  • Pinch of cinnamon (optional)

Toppings (optional, for added flavor and nutrients):

  • Sliced fruits (berries, bananas, apples, etc.)
  • Nuts (almonds, walnuts, pecans, etc.)
  • Seeds (pumpkin seeds, sunflower seeds, etc.)
  • Nut butter (almond butter, peanut butter, etc.)


  1. Meal prep for the base:
  • Take a mason jar or any container with a lid.
  • Add overnight oats with chia seeds for weight loss (if using) to the jar.
  1. Add liquid:
  • Pour in your choice of milk (almond, soy, etc.) until it covers the oats completely.
  • Adjust the quantity based on how thick you prefer your oats.
  1. Sweeten and flavor:
  • Add your preferred sweetener, like honey, maple syrup, or a natural sweetener, to the mixture.
  • Add a dash of vanilla extract and a pinch of cinnamon if desired.
  1. Mix well: Stir the ingredients thoroughly until well combined. Ensure all oats are soaked in the liquid.
  2. Seal and refrigerate: Cover the jar/container with a lid and place it in the refrigerator. Allow the oats to soak overnight or for at least 4-6 hours. This allows the oats to absorb the liquid and soften.
  3. Add toppings (next day, optional):
  • Before serving, remove the jar from the refrigerator.
  • Add your favorite toppings, such as sliced fruits, nuts, seeds, or nut butter, on top of the soaked oats.
  • Stir the toppings into the oats or simply enjoy them as they are.

More Tips For Making Overnight Oats

Here are additional tips and insights to elevate your overnight oats game:

  1. Nutritional boosters: Incorporate Greek yogurt for added creaminess and protein. If you are aiming for higher protein content, mix your favorite protein powder with the oats mixture. You can also add diet pills, which may be good for a weight loss overnight oats recipe.
  2. Control sweetness: Instead of sweeteners, blend fresh or frozen fruit like bananas or berries into a puree to sweeten the oats naturally. Opt for calorie-free sweeteners for those aiming to reduce sugar intake. Use light brown sugar or zero calories brown sugar to reduce calories.
  3. Soaking variation: Instead of the traditional overnight refrigeration, try soaking oats in warm milk or water for 15-30 minutes for a quicker breakfast option. Prepare a batch of cooked oats and refrigerate them for a ready-to-eat, cold oatmeal option.
  4. Stay hydrated: Include hydrating fruits like watermelon or cucumber in your toppings to supplement your hydration needs.
  5. Portion control: Since we are working towards weight loss, use measuring cups to control portion sizes. For those monitoring macronutrients or specific dietary needs, track the ingredients and adjust accordingly.

While overnight oats are a nutritious choice, practicing portion control is essential to avoid overeating. Use measuring cups or food scales to ensure you’re not exceeding your calorie goals.

Additionally, mindful eating can help you savor each bite and recognize when you’re comfortably full. It’s easy to get carried away with the deliciousness of overnight oats, so make sure to stay mindful of your portion sizes.

Are Overnight Oats Good For Weight Loss?

overnight oats for weight loss
Overnight oats do benefit weight loss journeys. Photo: Brent Hofacker/Shutterstock

All the information above has led us to the major question, “Is oatmeal good for weight loss?” Overnight oats have emerged as a nutritional powerhouse and a favored breakfast choice for those aiming to manage their weight effectively.

These simple yet versatile oats offer a multitude of benefits conducive to weight loss journeys. They also have many health benefits[2] as well. Research shows that they improve immune function[3] and help with gastrointestinal health[4] by increasing the number of beneficial bacteria in the gut.

Let’s see in detail the nutritional profile of overnight oats.

The Nutrient Profile Of Overnight Oats

Regarding the nutritional content of overnight oats, they usually contain a good balance of carbohydrates, proteins, and fats. The exact amounts depend on the ingredients you choose and the portion size.

So, if you’re keeping an eye on your macronutrients, make sure to pay attention to the labels and adjust your toppings accordingly. Here’s a breakdown of the nutritional components in oats based on a standard serving yielding ½  cup of cooked oats:[5]

  • Calories: 150 kcal.
  • Carbohydrates: 51.8 grams.
  • Fiber: 4 grams.
  • Protein: 5 grams.
  • Fat: 2.5 grams. 
  • Potassium: 150 milligrams.

Here are the benefits of overnight oats for weight loss in detail:

High Fiber Content For Improved Digestion And Satiety

High fiber foods are great for weight loss. They take longer to digest, promote satiety,[6] and leave you feeling full and satisfied for longer periods.[7] This can reduce overall calorie intake by preventing excessive snacking or overeating at subsequent meals.

Overnight oats boast an impressive amount of fiber, a digestive system superhero. This dietary powerhouse adds bulk to stool, aiding regular bowel movements and ensuring lasting satiety.

Fiber acts as a prebiotic,[8] feeding beneficial gut bacteria and promoting a healthy gut environment. A balanced gut microbiome has been associated with improved metabolic health and weight regulation.

Rich In Nutrients And Essential Vitamins

Besides their fiber richness, overnight oats offer many essential vitamins[2] and nutrients. They’re a natural source of vital B-complex vitamins, vitamin E, and minerals such as iron, magnesium, and zinc. 

The B-complex vitamins, including thiamine, riboflavin, niacin, and folate, play pivotal roles in energy production, metabolism, and the functioning of the nervous system. Vitamin E, a potent antioxidant present in oats, supports skin health and helps combat oxidative stress.

Additionally, oats contain antioxidants that help combat[9] inflammation. Incorporating oats into a healthy diet provides essential nutrients.

Low Glycemic Index For Stable Sugar Levels

The low glycemic index of overnight oats[10] is a game-changer for maintaining stable blood sugar levels. Their slow and steady release of sugar into the bloodstream helps prevent energy crashes, sustaining a consistent level of energy throughout the day. This stable blood sugar regulation[11] is particularly beneficial for weight loss efforts.

Steel-cut oats generally have a lower glycemic index[12] than instant oats or other oat flakes.

With their fiber content, oats create a gel-like substance in the digestive system, slowing down the breakdown and absorption of carbohydrates. This gradual release of glucose into the bloodstream prevents sudden spikes and subsequent crashes in blood sugar levels. Studies indicate that this mechanism not only aids in blood sugar regulation but also supports weight loss.[13]

Research specifically highlights the positive impact of overnight oats on maintaining glycemic index and insulin levels.[14] This regulation reduces the risk of developing type 2 diabetes and helps prevent weight gain, which can be crucial in the context of obesity and its associated health risks. Therefore, incorporating overnight oats into a balanced diet can effectively manage weight and support overall health.


Adding overnight oats to your weight loss meal plan can be a smart and satisfying choice. They provide a well-rounded combination of nutrients while offering versatility and convenience. You can maximize this breakfast option by following best practices like portion control, mindful eating, and pairing with other weight loss-friendly foods.

Remember to experiment with toppings and mix-ins, use overnight oats as a pre/post-workout snack, and track your progress for optimal results. However, be cautious of potential pitfalls like overconsumption, unhealthy additions, and digestive issues. With all this extra fiber, you may not need a fat burner supplement.

Ultimately, with the right approach, overnight oats can be an effective tool for achieving your weight loss goals. So get creative, enjoy your oats, and embark on your journey with deliciousness and determination!

Frequently Asked Questions

Does eating oats every day reduce belly fat?

Eating oats alone won’t specifically target belly fat; a balanced diet and exercise are essential for overall weight loss. Targeted weight loss in one part of the body does not work.

Can I eat oatmeal three times a day and lose weight?

Eating oatmeal thrice daily may lack variety and key nutrients. Eating a full, balanced diet with a variation is sometimes better. Moderation is vital for weight loss.

How much weight can I lose in 1 week by eating oats?

Weight loss varies. Oats are nutritious, but calorie intake and activity levels affect weekly weight loss.

Does the 7-day oatmeal diet work?

The 7-day oatmeal diet might result in short-term weight loss, but long-term success requires a balanced, sustainable diet and lifestyle changes.

+ 14 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Dreher, M.L. (2018). Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients, [online] 10(12), pp.1833–1833. doi:https://doi.org/10.3390/nu10121833.
  2. Devendra Paudel, Bandana Dhungana, Caffe, M. and Krishnan, P. (2021). A Review of Health-Beneficial Properties of Oats. Foods, [online] 10(11), pp.2591–2591. doi:https://doi.org/10.3390/foods10112591.
  3. Chen, O., Mah, E., Dioum, E.M., Marwaha, A., Shanmugam, S., Malleshi, N.G., Vasudevan Sudha, Rajagopal Gayathri, Ranjit Unnikrishnan, Ranjit Mohan Anjana, Krishnaswamy, K., Mohan, V. and Chu, Y. (2021). The Role of Oat Nutrients in the Immune System: A Narrative Review. Nutrients, [online] 13(4), pp.1048–1048. doi:https://doi.org/10.3390/nu13041048.
  4. Valido, E., Stoyanov, J., Bertolo, A., Anneke Hertig-Godeschalk, Zeh, R., Joëlle Leonie Flueck, Minder, B., Stojic, S., Metzger, B., Bussler, W., Muka, T., Kern, H. and Marija Glišić (2021). Systematic Review of the Effects of Oat Intake on Gastrointestinal Health. Journal of Nutrition, [online] 151(10), pp.3075–3090. doi:https://doi.org/10.1093/jn/nxab245.
  5. Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2548763/nutrients.
  6. Rebello, C.J., O’Neil, C.E. and Greenway, F.L. (2016). Dietary fiber and satiety: the effects of oats on satiety. Nutrition Reviews, [online] 74(2), pp.131–147. doi:https://doi.org/10.1093/nutrit/nuv063.
  7. Borkoles, E., Digby Krastins, van, Sims, P.K. and Polman, R. (2022). Short-Term Effect of Additional Daily Dietary Fibre Intake on Appetite, Satiety, Gastrointestinal Comfort, Acceptability, and Feasibility. Nutrients, [online] 14(19), pp.4214–4214. doi:https://doi.org/10.3390/nu14194214.
  8. Fu, J., Zheng, Y., Gao, Y. and Wang, X. (2022). Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms, [online] 10(12), pp.2507–2507. doi:https://doi.org/10.3390/microorganisms10122507.
  9. Kim, I.-S., Hwang, C.-W., Yang, W. and Kim, C.-H. (2021). Multiple Antioxidative and Bioactive Molecules of Oats (Avena sativa L.) in Human Health. Antioxidants, [online] 10(9), pp.1454–1454. doi:https://doi.org/10.3390/antiox10091454.
  10. Zhang, K., Dong, R., Hu, X., Ren, C. and Li, Y. (2021). Oat-Based Foods: Chemical Constituents, Glycemic Index, and the Effect of Processing. Foods, [online] 10(6), pp.1304–1304. doi:https://doi.org/10.3390/foods10061304.
  11. Andreea Zurbau, Noronha, J.C., Khan, T., Sievenpiper, J.L. and Thomas (2021). The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis. European Journal of Clinical Nutrition, [online] 75(11), pp.1540–1554. doi:https://doi.org/10.1038/s41430-021-00875-9.
  12. Tosh, S.M. and Chu, Y. (2015). Systematic review of the effect of processing of whole-grain oat cereals on glycaemic response. British Journal of Nutrition, [online] 114(8), pp.1256–1262. doi:https://doi.org/10.1017/s0007114515002895.
  13. McRae, M.P. (2020). Effectiveness of Fiber Supplementation for Constipation, Weight Loss, and Supporting Gastrointestinal Function: A Narrative Review of Meta-Analyses. Journal of Chiropractic Medicine, [online] 19(1), pp.58–64. doi:https://doi.org/10.1016/j.jcm.2019.10.008.
  14. Thomas, Jones, P.J.H., Jenkins, A.L., Mollard, R.C., Wang, H., Johnston, A., Johnson, J.W. and Chu, Y. (2018). Glycaemic and insulinaemic impact of oats soaked overnight in milk vs. cream of rice with and without sugar, nuts, and seeds: a randomized, controlled trial. European Journal of Clinical Nutrition, [online] 73(1), pp.86–93. doi:https://doi.org/10.1038/s41430-018-0329-1.


Dr. Susan Adeosun (MPH, MD) is a medical doctor and public health enthusiast. She has over five years’ worth of experience in public health and preventive medicine and is a firm believer in the famous phrase… See More