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Overnight oats have become a popular breakfast choice for those looking to lose weight while enjoying a delicious and nutritious meal. These recipes are easy to prepare and customizable to suit various dietary needs. Here, we’ve compiled our top 10 low carb overnight oats ideas perfect for weight loss. Whether you prefer fruity flavors or a rich, creamy texture, there’s something for everyone.
Key Takeaways
- Overnight oats are a convenient and healthy breakfast option for weight loss.
- They can be easily customized with different flavors and ingredients to suit individual dietary preferences.
- Low carb overnight oats are perfect for those following keto or low-calorie diets.
- Preparing overnight oats the night before ensures a quick and nutritious breakfast or snack the next day.
- Incorporating ingredients like chia seeds, Greek yogurt, and berries can enhance the nutritional value of your overnight oats.
1. Mango-Ginger Overnight Oats
Mango-Ginger Overnight Oats are a delightful way to start your day. Thanks to mango and pomegranate seeds, this recipe is bursting with flavor. It’s fun to use fruit beyond strawberries and blueberries in your overnight oats. With fresh mangos, milk, oats, yogurt, and chia seeds, there isn’t a better way to start your day than this mango overnight oats recipe.
Ingredients
- 1 cup rolled oats
- 1 cup milk (dairy or non-dairy)
- 1/2 cup Greek yogurt
- 1/2 cup diced mango
- 1 tablespoon chia seeds
- 1 teaspoon grated ginger
- 1 tablespoon pomegranate seeds
Instructions
- Combine the rolled oats, milk, Greek yogurt, and chia seeds in a bowl or jar.
- Add the diced mango and grated ginger, stirring well to combine.
- Cover and refrigerate overnight.
- In the morning, stir the mixture well and top with pomegranate seeds before serving.
This recipe is not only delicious but also packed with nutrients to keep you satisfied throughout the morning.
2. Keto Overnight Oats with Berries and Cream

This recipe is your go-to if you’re on the Keto diet but still crave your overnight oat fix. The base uses hemp hearts, walnuts, and chia seeds to keep it keto-friendly while being incredibly filling and delicious. Perfect for a low-carb breakfast, these oats overnight keto style are a game-changer.
Ingredients
- 2 tablespoons hemp hearts
- 1 tablespoon chia seeds
- 1 tablespoon crushed walnuts
- 1/2 cup unsweetened almond milk
- 1/4 cup heavy cream
- 1/4 cup mixed berries
- Sweetener to taste (optional)
Instructions
- Combine hemp hearts, chia seeds, and crushed walnuts in a jar.
- Pour in the almond milk and heavy cream, then stir well.
- Add sweetener if desired.
- Top with mixed berries.
- Refrigerate overnight.
- Enjoy your overnight keto oats in the morning!
This keto oatmeal is thick and creamy and needs just 4 ingredients! Perfect hot or overnight oats style, it has just 1 gram net carb.
These keto-friendly overnight oats are easy to prepare and versatile. You can switch up the berries or add a dash of vanilla extract for extra flavor. Enjoy your oats overnight keto style and stay on track with your weight loss goals!
3. Peanut Butter Blueberry Overnight Oats

Satisfy a nostalgic craving for a PB&J while getting more fiber and protein with this overnight oat recipe. Made with peanut butter, blueberries, vanilla Greek yogurt, and chia seeds, these oats are creamy and full of nutrient-dense ingredients to start your day.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup vanilla Greek yogurt
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- 2 tablespoons peanut butter
- 1/2 cup fresh blueberries
Instructions
- Combine the rolled oats, vanilla Greek yogurt, almond milk, and chia seeds in a mason jar or bowl.
- Stir in the peanut butter until well combined.
- Gently fold in the fresh blueberries.
- Cover and refrigerate overnight or for at least 4 hours.
- In the morning, please stir it a little and enjoy!
You only need 5 minutes of prep time to make these blueberry overnight oats! It’s the perfect healthy breakfast to meal prep for the week.
4. 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. They require minimal prep time.
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 all ingredients in a jar or bowl.
- Stir well to ensure everything is mixed.
- Cover and refrigerate overnight or for at least 8 hours.
- In the morning, stir it well and add any desired toppings.
These creamy, sweet, and healthy overnight oats are the best breakfast idea for your weight loss goals. They’re incredibly easy to make and made in just a few minutes with simple ingredients.
Feel free to experiment with different low carb overnight oats variations by adding your favorite fruits, nuts, or seeds.
5. Weight Loss Overnight Oats

Weight loss overnight oats are a fantastic option for those looking to shed some pounds while enjoying a delicious and nutritious breakfast. These oats are easy to make and incredibly versatile, allowing you to customize them to your taste preferences.
Ingredients
- 1/2 cup dry rolled oats
- 1/2 cup milk (dairy or non-dairy)
- 1/4 cup Greek yogurt
- 1 tbsp chia seeds
- 1 tsp maple syrup
- Fresh berries for topping
Instructions
- Combine the ingredients: In a jar, stir the milk, dry rolled oats, Greek yogurt, chia seeds, and maple syrup until well combined.
- Refrigerate overnight: Place the jar in the fridge for at least 4 hours or overnight for the best results.
- Serve: The following day, stir your overnight oats well before serving. If you want a thinner consistency, mix in a splash of milk. Eat overnight oats cold topped with fresh berries, and enjoy!
These creamy, sweet, and healthy overnight oats are the best breakfast idea for your weight loss goals. They’re incredibly easy to make and made in just a few minutes with simple ingredients. Prepare these weight loss overnight oats the night before and wake up to the most delicious and nutritious breakfast or midday snack!
Conclusion
Incorporating low carb overnight oats into your diet can be a game-changer for weight loss. These recipes are easy to prepare and offer a nutritious and delicious start to your day. You can keep your meals exciting and satisfying by experimenting with different ingredients and flavors. Remember, consistency is key, and with these top 10 low carb overnight oats ideas, you have various options to help you stay on track with your weight loss goals. Enjoy the process and happy meal prepping!
Frequently Asked Questions
What are overnight oats?
Overnight oats are a no-cook method of preparing oatmeal by soaking oats in liquid (like milk or yogurt) overnight. This allows the oats to absorb the liquid and soften, resulting in a creamy and ready-to-eat breakfast by morning.
Are overnight oats good for weight loss?
Yes, overnight oats can be beneficial for weight loss. They are typically high in fiber and protein, which can help keep you full and satisfied. Additionally, they can be made with low-calorie ingredients to fit into a weight loss plan.
Can I use any overnight oats?
Rolled oats are the most commonly used type for overnight oats, as they absorb the liquid well and soften nicely. Steel-cut oats can also be used but may require more soaking time. Instant oats are not recommended as they can become too mushy.
How long do overnight oats need to soak?
Overnight oats should soak for at least 4 hours, but for the best results, it’s recommended to let them soak overnight (around 8 hours). This ensures the oats are fully softened and the flavors are well combined.
Can I prepare overnight oats in advance?
Yes, overnight oats can be prepared and stored in the refrigerator for up to 5 days. This makes them a convenient option for meal prepping and having a ready-to-eat breakfast throughout the week.
Are there low-carb options for overnight oats?
Yes, there are low-carb overnight oats options. Instead of traditional oats, you can use ingredients like chia seeds, hemp hearts, and nuts as the base to keep the carb content low while still enjoying a nutritious breakfast.
What are some healthy toppings for overnight oats?
Healthy toppings for overnight oats include fresh fruits, nuts, seeds, and a drizzle of honey or maple syrup. You can also add spices like cinnamon or nutmeg for extra flavor without adding many calories.
Can overnight oats be eaten warm?
Yes, overnight oats can be eaten warm. Heat them in the microwave for a minute or two or on the stovetop until they reach your desired temperature. This can be exceptionally comforting during colder months.