Healthy Overnight Oats For Weight Loss (Vegan) - Go Eat Green (2024)

Healthy Overnight Oats For Weight Loss is the best meal prep breakfast recipe. These vegan overnight oats without yogurt are low in calories, easy to make, inexpensive, and incredibly tasty! Did you know they're a great option if you want to slim down and lose weight, too?

Learn how to make a jar of cold & creamy basic overnight oats in minutes. In the morning, you'll have a quick and satisfying make-ahead breakfast ready so you don't have to waste time and make anything from scratch.

You can be as creative as you desire with your toppings, this dairy-free overnight oats recipe is amazingly versatile. Just like my chocolate protein overnight oats or this blended overnight oats recipe.

Discover the secret to shedding pounds deliciously with a healthy overnight oats recipe for weight loss.

Summertime calls for fresh no-cook recipes you can make in advance and enjoy later. From high-protein cookie dough overnight oats to blueberry lemon overnight oats and peach pie overnight oats, these recipes are a perfect way to simplify your morning routine, fuel your body with wholesome ingredients, and save time. That's why these chia overnight oats are ideal if you love fast yet nourishing meals you can prep in advance.

During colder days, don't miss out on our apple cinnamon overnight oats without yogurt, as well. Likewise, for a flavorful cold oatmeal option kids will love, give our strawberry overnight oats a try!

Who can resist getting out of bed when there's a delicious grab-and-go meal waiting in the refrigerator?

Check out this indulgent chocolate chia pudding or this protein-packed quinoa breakfast bowl for more quick breakfast ideas.

What Are Overnight Oats

Overnight oats are a simple and convenient breakfast option. They involve soaking raw oats in liquid (usually milk or water) overnight in the refrigerator. In the morning, the oats absorb the liquid, creating a creamy pudding-like base that is soft and ready to eat.

While overnight oats are typically enjoyed cold or at room temperature, you have the option to heat them up if you prefer a warm serving. Moreover, you can customize them with various toppings and flavors, making a tasty and nutritious breakfast that requires no cooking in the morning.

Weight Loss Breakfast Oats

Achieving a weight-loss-friendly breakfast is simple – just stir the ingredients in a jar, pop it in the fridge, and enjoy it the next morning. No baking, no food processor, no cooking required. Similar to muesli but with a softer texture this light meal not only tastes like a treat but also packs incredible nutritional value, especially when paired with a homemade detox smoothie.

Overnight Oats Health Benefits

Incorporate overnight oats into your breakfast routine and reap the numerous health benefits, from digestive wellness to sustained energy throughout the day

• Nutrient-Packed - Overnight oats are rich in essential nutrients, including fiber, vitamins, and minerals, promoting overall health.
• Digestive Wellness - The high fiber content supports healthy digestion, prevents constipation, aids in regular bowel movements, and contributes to a well-functioning digestive system.
• Sustained Energy - Complex carbohydrates in oats provide a gradual release of energy, helping maintain energy levels throughout the morning and preventing energy crashes.
• Heart Health - The soluble fiber, beta-glucans, found in oats can help lower cholesterol levels, supporting heart health and reducing the risk of cardiovascular diseases.
• Blood Sugar Control - The soluble fiber in oats helps regulate blood sugar levels, making overnight oats a suitable choice for individuals managing diabetes or those looking to stabilize their blood glucose.
• Improved Gut Health - Overnight oats benefit gut health by providing fiber that supports digestion and promoting a balanced gut microbiome through the fermentation process during soaking.
• Weight Management - The combination of fiber and protein in overnight oats promotes a sense of fullness, aiding in weight management by keeping in control unnecessary snacking and overeating.

Ingredients

This weight-loss overnight oats recipe features a few whole foods I believe you already have in your pantry:

• Old-fashioned (Rolled oats)
• Plant-based milk. We used homemade oat milk (super affordable) or alternatives like almond milk, soy milk, or coconut milk can also be used in this recipe.
• Chia seeds
• Pure maple syrup
• Fresh/frozen fruit of choice, nuts, seeds (optional)

As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.

Top Tips

• Choose old-fashioned, rolled oats. Avoid instant, quick oats, or steel-cut oats.
• Use certified gluten-free oats for a gluten-free version of this recipe.
• While overnight oats are typically enjoyed cold, if you prefer them warm, heat them up in the morning.
• Choose nutrient-dense toppings. Opt for nutrient-packed additions like fruits, nuts, seeds, and plant-based proteins to enhance the nutritional value of your overnight oats without adding excessive calories.
• Use individual containers to prep your cold oatmeal. Portion control is essential for weight loss even with healthy choices like overnight oats.
• Use low-calorie sweeteners. Instead of refined sugars, consider natural sweeteners like maple syrup, agave nectar, or stevia in moderation to add sweetness without excess calories.
• Incorporate protein. Include protein-rich elements such as chia seeds, hemp seeds, or plant-based protein powder to help keep you full and satisfied throughout the morning, supporting your weight loss goals.
• Experiment with flavorful spices. Enhance the taste of your overnight oats with calorie-free or low-calorie flavorings like cinnamon, nutmeg, or vanilla extract to add sweetness without added sugars.

Overnight Oats Toppings

• Fresh or frozen fruit - Whether fresh or frozen, fruits like berries, apples, bananas, pears, and kiwi are excellent choices. Low in calories and rich in vitamins, minerals, and fiber, they contribute to a satisfying feeling of fullness.
• Peanut butter or cashew butter - Stir in or drizzle on top for a boost of protein and healthy fats.
• Nuts and seeds - Sprinkle a tablespoon of nuts such as walnuts or almonds, or seeds like flaxseed or sunflower seeds for added crunch and nutrition.
• Spices - Infuse flavor without extra calories by adding warm spices like cinnamon, ginger, and cardamom to your overnight oats.

Overnight Oats Flavor Variations

Here are some of my favorite variations using healthy toppings and add-ins for your basic overnight oats recipe:

• Frozen Fruit Overnight Oats - Enjoy a burst of freshness with frozen berries mixed into your overnight oats for a cool and delightful morning treat.
• Tiramisu Overnight Oats - Indulge in the flavors of tiramisu by layering your oats with coffee, cocoa powder, and a touch of vanilla for a decadent start to your day.
• Cinnamon Overnight Oat - Experience warmth in a bowl with a dash of cinnamon stirred into your oats, creating a comforting and aromatic breakfast.
• Chocolate Overnight Oats - Satisfy your chocolate cravings early with cocoa-infused overnight oats, making for a rich and indulgent morning meal.
• Applesauce Overnight Oats - Elevate your overnight oats with the natural sweetness and smooth texture of applesauce, creating a deliciously fruity and comforting breakfast option.
• Banana and Peanut Butter Overnight Oats - Combine the classic combo of banana and peanut butter for a creamy, protein-packed oats experience.
• Banana Strawberry Overnight Oats: Embrace a fruity delight with the sweetness of bananas and strawberries, creating a refreshing and colorful morning dish.
• Nutella Overnight Quinoa Oats: Elevate your oats by adding dairy-free Nutella and quinoa, resulting in a heavenly combination of chocolate hazelnut goodness and wholesome grains.
• Overnight Coffee Oats: Infuse your oats with a kick of caffeine by soaking them in your favorite brewed coffee, offering a flavorful and energizing breakfast option.

Are overnight oats good for weight loss?

Yes! If you are looking for an effortless breakfast recipe that's nutrient-rich and may help you reach your weight loss goals successfully this recipe for overnight oats is just for you. Overnight-soaked oats have amazing nutritional content and many health benefits.

• Since they are rich in fiber they can keep your stomach full for a longer period and make you feel more satiated until the next meal.
  At the same time, this will reduce your urge for mindless snacking.
• When soaked, oats become more easily digestible food that your body absorbs without problems.
• Resistant starch digests slowly and activates the release of digestive acids that suppress hunger and speed up the calorie burn.
• And if you combine it with clean eating foods that contain healthy fats and protein you can turn it into an energy-boosting meal that can reduce your belly fat and help you lose weight naturally.

Can You Heat Up Overnight Oats?

Certainly! If you prefer your overnight oats warm, heat them in the microwave or on the stovetop at a low temperature, using a microwave-safe container. Adjust the heating time for your desired temperature and add a splash of milk or water if needed for consistency.

Frequently Asked Questions (FAQ's)

More Healthy Oatmeal Recipes

• No Bake Chocolate Cookies
• Protein-packed Chocolate PB Smoothie
• Fragrant Homemade Granola
• Low-Calorie Apple Cookies
• Banana Baked Oatmeal (No Added Sugar)
• No-Bake Peanut Butter Granola Bars (Oil-Free)
• Flourless Raisin Breakfast Cookies
• Decadent Almond Pulp Cake (No-Bake)

Overnight Oats Recipes Without Yogurt

📖 Recipe

Did you try this weight-loss overnight oats recipe? If yes, please rate it, leave a comment below, and share your photo on Instagram with the tag@go_eatgreenand hashtag it#go_eatgreen. I would love to hear about your experience and your comments just make my day!

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Love, Marinela💚