The 24 Best Toppings for Overnight Oats

By Dana Leigh Smith

The 24 Best Toppings for Overnight Oats

By Dana Leigh Smith

Mornings are hectic. We get it. When it comes to cracking eggs and hitting snooze, it’s all too easy to choose the latter. That’s why we’re such a fan of overnight oats.

Loaded with energy-boosting complex carbs, filling fiber, and 10 grams of muscle-building protein per half-cup serving, oats are a fat-burning superfood you should eat every day. Making overnight oats is a breeze: Before hitting the sheets, combine raw oats with lemon water, milk, or yogurt, and let soak overnight. Then add slimming toppings, and you have an ideal flat-belly breakfast. Check out our favorite overnight oats toppings below—and if you need a refresher course on how to whip up a batch, find out the 20 Ultimate Tips for Making Overnight Oats!



One medium kiwi provides 100 percent of the USDA’s recommendation for vitamin C, a nutrient that helps the body oxidize fat during moderate-intensity exercise, according to a study published in the Journal of the American College of Nutrition. Plus, it’s a great source of potassium, which fights bloat and enhances the body’s ability to metabolize fats and carbohydrates. Have a sweet tooth in the AM? Skip the donut and throw this wholesome low calorie fruit on top of your overnight oats for a mere 60 calories!



Topping overnight oats with nuts is a great way to add satiating fiber and protein. This example is one “brownie” you don’t have to feel guilty about: Almond milk, greek yogurt, cocoa, oats, and protein powder, topped with heart-healthy nuts! A one-ounce serving of nuts contains about 135 calories. For the benefits of each variety, check out the 6 Best Nuts for Weight Loss.



No time for a mid-morning snack? Top a half-cup of oats with ½ of a medium banana for approximately 200 calories and 5 grams of satiating fiber. The combination of wholesome oats and banana will not only hold you over until lunch, but provides a host of flat-belly nutrients. In addition to being rich sources of potassium, bananas are a good source of prebiotic fiber, which is essential for a healthy gut and proper digestion. And research says bananas aid in weight loss. One study found that women who ate a small banana twice a day as a pre-meal snack for two months reduced their belly bloat by 50 percent!



Not only are fruits with pits, like plums, among the lowest in fructose (fruit sugar), but they contain phenolic compounds that can turn off your fat genes! In fact, new studies by Texas AgriLife Research suggest that they may help ward off metabolic syndrome, a group of risk factors that increase the risk for obesity-related diseases, of which belly fat is a major determinant. If you’re fighting the battle of the bulge, choose these Best Fruits for Fat Loss for your overnight oats!


Pumpkin Seeds

A one-ounce serving provides more than eight grams of protein and generous amounts of iron, potassium, phosphorus, magnesium and zinc (important for a healthy immune system). Sprinkle them on your overnight oats and you’re one step closer to a six-pack!



Do you find your stomach growling by mid-morning? Pears help keep hunger at bay thanks to pectin, a type of soluble fiber which attracts water when ingested and turns to gel. That slows digestion, keeping you satisfied longer. This autumn fruit is also full of immunity-boosting vitamin C, as well as traces of vitamin B-6 and magnesium.



Dark chocolate for breakfast? Yes, we’re serious. It contain a plethora of antioxidants that reduce cancer risk, fuels weight loss and has been linked to lower blood pressure and cholesterol. But be choosy—opt for a bar with at least 70% cacao (the antioxidant-rich cocoa bean). Bars marked “dutch processed” or “alkalized” have been treated with an alkalizing agent to balance the cacao’s natural acidity, significantly reducing flavonoid and polyphenol content. To be safe, avoid these Worst Dark Chocolates for Weight Loss.



Grapes are belly-fat bullets. Washington State University researchers put mice on a high-fat diet and gave half of them resveratrol (a compound found in grapes) in amounts equivalent to three servings of fruit per day for humans. They found that resveratrol converted the animals’ excess white fat into calorie-burning beige fat, thus making them 40 percent less likely to become obese than the control group. While we don’t recommend adding three servings of grapes to your overnight oats (they’re high in sugar), a handful of this fat-converting goodness is a great start!



You can protect your eyes and fight off cancer by adding peaches to your breakfast. These juicy slices are packed with lutein and zeaxanthin, powerful carotenoids proven to help promote eye health, as well as the antioxidant beta carotene, which shields the body from cancer-provoking free radicals. But a USDA survey found that peaches are the most pesticide-laden fruit in the produce section, so if you can afford organic, go for it.



Really in a bind for time? Sprinkling cinnamon in your overnight oats can get you a smaller waist, fewer cravings and more appetite control. Research published in the American Journal of Clinical Nutrition found that adding a heaping teaspoon of cinnamon to a starchy meal can help stabilize blood sugar. When blood-sugar levels drop, our cells become starved for energy, which is why we crave simple sugars. When it comes to health and weight loss, simple sugars are not our friends, which is why cinnamon is one of our five Healthiest Spices on the Planet.


Granny Smith Apples

Go ahead and leave the skin on these tart apples. A growing body of research suggest the polyphenols in the peel—non-digestible compounds capable of doing everything from increasing sexual pleasure to reducing cholesterol and fighting cancer—give apples their superfood rep. Plus, they promote the growth of healthy gut bacteria.



If you’re looking for a low-calorie addition to your overnight oats, raspberries pack more fiber and liquid than most other fruits, and increase feelings of satiety. One cup of these fresh rubies has 64 calories and 8 grams of fiber. According to a Texas Women’s University study, they ward off unwanted belly flab. Researchers found that mice who consumed berries on a daily basis had 73% less belly fat than those who didn’t!


Peanut Butter

Mmm, peanut butter overnight oats! Peanut butter is one of our favorite foods for weight loss, and you should always skip reduced-fat versions and go for the real thing. “Per serving, they’re about the same in calories as full-fat varieties, but in order to compensate for the flavor loss in fat removal, they add in different carbohydrates,” says Angela Lemond , R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. Full-fat peanut butter provides satiety, fights heart disease and won’t wreck havoc on blood-sugar levels with added carbohydrates.



Figs are among the potassium-rich foods that keep your muscles healthy and strong. They play a vital role in muscle function and are a great source of fiber. Plus, they’re high in calcium and have just 36 calories per fruit!


Chia Seeds

They may be tiny, but chia seeds have massive health benefits and muscle-chiseling power. They deliver a one-two punch of omega-3 fatty acids and fiber. Omega-3s work to reduce inflammation throughout the body and help grow muscles by aiding protein synthesis. Meanwhile, the seeds’ fiber and protein supply you with steady, long-lasting energy. Just two tablespoons of chia seeds contain 11 grams of fiber!



Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may reduce fat accumulation. A separate Spanish study of athletes found that drinking watermelon juice after exercise helped reduce muscle soreness — great news for anyone working on that six-pack.


Hemp Seeds

Yes, hemp seeds come from the cannabis plant, but sorry, they won’t give you a buzz. Sometimes called hemp hearts, the seeds are rich in amino acids, which help build muscle. Just three tablespoons have 11 grams of easy-to-digest, muscle-toning protein. What’s more, hemp may also boost fat burn thanks to its stores of gamma-linolenic acid (GLA), an omega-6 fatty acid that promotes a healthy metabolism and fights inflammation. They also encourage vibrant skin, hair and nails, making them an overall beauty food.


Raw Coconut

Although it’s a fat, coconut oil has been shown to help you slim down. A study of 30 men published in the journal Pharmacology found that those who consumed 2 tablespoons of coconut oil a day shrank their waists by an average of 1.1 inches in one month! Coconut is also rich in conjugated linoleic acid (CLA), which research suggests may help reduce the risk of cardiovascular disease. One study found rats fed high CLA ghee showed a 26 percent reduction in total cholesterol in just 21 days! Add a few tablespoons of coconut oil to your overnight oats, or top them off with unsweetened coconut shavings.



Mangos are great sources of vitamins A, B6 and C. Whenever possible, opt for fresh. Dried fruits are particularly high in fructose, which can cause bloating. This tropical fruit is super sweet, so a little bit goes a long way!



As with most red, yellow, or orange vegetables and fruits, carrots are packed with carotenoids, fat-soluble compounds associated with the reduced risk of a wide range of cancers and inflammatory conditions such as asthma and rheumatoid arthritis. And the veggie’s high water and low carb content allow you to fill up for very few calories.



Sky-high in antioxidants, blueberries fight stubborn belly fat and promote cognitive function. After a 90-day trial, researchers at the University of Michigan found that the rats fed a blueberry-enriched diet showed significantly reduced abdominal belly fat than a control group. And a long-term study published in Annals of Neurology highlights that eating blueberries can lower the overall rate of cognitive decline by as much as 2.5 years in adults over the age of 70!



When it comes to nuts that aid weight loss, pistachios are tops. A UCLA study found that people who snacked on pistachios instead of pretzels reduced their BMI by a point and improved their cholesterol and triglyceride levels, while the pretzel-eating group saw no change!


Cashew Butter

Cashew butter packs a serious nutritional punch, articularly thanks to its high magnesium content, which offers a laundry list of health benefits. “It helps your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function,” says Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition. Cashews also contain biotin, which helps you attain luscious locks without a salon. Not a cashew fan? Try adding a tablespoon of one of these 16 Best Nut Butters for Weight Loss to your overnight oats.



If persimmons aren’t on your fall food list, they should be. The firm orange fruits contain lycopene, an antioxidant which may reduce the risk of cancer. They’re also rich in vitamins A and C and high in fiber. “Persimmons also provide a small amount of manganese, which is important in metabolism of fats and protein,” says Jennifer Glockner, RDN, and author of the Smartee Plate series.



Ready-to-eat cereal isn’t the most waist-friendly variety on supermarket shelves. As it turns out, oatmeal is a much better way to ward off weight gain and slim down. In fact, people who eat it for breakfast feel full longer—even four hours after they put spoon to mouth! That’s sure to keep you out of the snack drawer mid-morning, boosting your weight loss efforts.

But before you rush off and buy the first box you see, understand that not any type will do. The instant varieties often have added sugars and artificial flavors and making slow-cooking oatmeal on the stove can add stress to your already rushed morning routine. That’s where this new trend comes in. All you have to do to whip up a bowl is fill a mason jar or Tupperware container with grains, toppings, add-ins and a liquid like milk or water. Then you throw it in the refrigerator. While you’re sleeping, the flavors fuse together so all you have to do is scarf it down next morning—no cooking required! (Need some incentive to pull these recipes together? This dish is one of the 14 Ways to Lose Your Belly in 14 Days.)

Check out our favorite mouthwatering recipes that will keep you on track toward your better body goals.


Carrot Cake Protein

carrot cake

Per 1.5 cup serving: 265 calories, 5 g fat, 6 g fiber, 6 g sugar, 23 g protein

At just 265-calories, this veggie- and protein-packed “cake” is one of the few dessert-like foods we’d recommend eating for breakfast.

Get the recipe from Dashing Dish.


Blueberry and a Cantaloupe Bowl

blueberry oatmeal in a canteloupe bowl

Per 1.6 cup serving: 347 calories, 9.4 g fat, 11.4 g fiber, 19.7 g sugar, 10.1 g protein

This recipe makes for a wonderful (and easy) weekend brunch dish. With presentation this beautiful and creative, your guests would never guess it only took you five minutes to prepare.

Get the recipe from Sometimes I Veg.


Strawberry Chia

strawberry chia

Per 1.7 cup serving: 339 calories, 15.6 g fat, 12.7 g fiber, 11.6 g sugar, 11 g protein (calculated using unsweetened almond milk and raw almonds)

Almonds add a nice crunch to this sweet and satisfying cereal. Plus, the nut contains belly-filling protein and magnesium, a mineral that helps regulate blood sugar. The more stable your blood sugar levels are, the easier it is to keep cravings, which often lead to overeating and weight gain, at bay.

Get the recipe from Inspired Edibles.


Chocolate Peanut Butter Fudge

chocolate fudge peanut butter

Per 1.1 cup serving: 308 calories, 11.3 g fat, 10 g fiber, 15.5 g sugar, 9.9 g protein

If you have a sweet tooth, this dish is sure to satisfy. Made with chocolate, peanut butter, pumpkin puree and banana, these creamy low-cal oats could pass as a sinful dessert.

Get the recipe from The Breakfast Drama Queen.


Blueberry-Cashew Cream

blueberry with cashew cream

Per ¾ cup serving: 270 calories, 8.3 g fat, 7.9 g fiber, 19.5 g sugar, 6.7 g protein (calculated using water)

This recipe calls for two nutritional superstars: flax and chia seeds. Both are good source of belly-filling fiber and selenium, a dietary mineral that may lower the risk of heart disease and cancer.

Get the recipe from Naturally Sassy.


Lemon, Thyme and Honey Oatmeal

lemon thyme honey

Per 1.1 cup serving: 310 calories, 5.9 g fat, 4.3 fiber, 18.8 g sugar, 15.1 g protein

While it may look like a five-star dessert dish, this oatmeal is comprised of only good-for-you ingredients like oats, milk, yogurt, thyme and lemon.

Get the recipe from The Breakfast Drama Queen.


Cocoa Nib and Pomegranate

pomegranate cacao nib

Per 1.7 cup serving: 436 calories, 10.8 g fat, 9.3 g fiber, 20.8 g sugar, 8.9 g protein

Pomegranate arils are an oft-overlooked addition to morning oats. The sweet seeds pair nicely with the crunchy, bittersweet cocoa nibs in this easy-to-make dish.

Get the recipe from Oh My Veggies.


Gingerbread Chocolate

gingerbread chocolate

Per .80 cup serving: 282 calories, 8.4 fat, 10.1 g fat, 3.3 g sugar, 14.9 g protein (calculated using 1 oz cocoa nibs and two scoops protein powder)

Whoever said gingerbread should be reserved solely for Christmas? Not us! This recipe is easier to whip up than the holiday cookie, and kinder to your waistline, too.

Get the recipe from Lauren Kelly Nutrition.


Flax, Blueberry and Vanilla

flax and blueberry

Per one cup serving: 404 calories, 10.9 g fat, 8.4 g fiber, 29.5 g sugar, 14.4. g protein (calculated using 1/2 cup blueberries, 1/4 oz walnuts, 1 tablespoon brown sugar)

Loaded with disease-fighting antioxidants and stomach-filling fiber, blueberries are a great addition to your morning breakfast bowl.

Get the recipe from Pinch of Yum.


Peanut Butter and Jelly

peanut butter and jelly

Per one cup serving: 319 calories, 14.4 g fat, 8.6 g fiber, 5.1 g sugar, 13.4 g protein

You won’t even miss your go-to sugar-laden cereal when you start your morning with this creative play on the classic, comforting sandwich.

Get the recipe from Slim Pickin’s Kitchen.


Orchard Bircher Muesli

overnight orchard cherry

(Per serving: 472 calories, 11.9 g fat, 10.3 g fiber, 9.7 g sugar, 12.5 g protein (calculated with honey and 2 Tbsp each of dried apricots and prunes)

This warming breakfast is anything but boring or blah. The healthy and satisfying combination of rolled oats, chopped hazelnuts, apricots and cherries will satisfying your taste buds and keep your belly from rumbling before lunchtime, too.

Get the recipe from Happy Hearted Kitchen.


Pumpkin Persimmon

pumpkin persimmon

Per serving: 267 calories, 6.8 g fat, 8.2 g fiber, 7.0 g sugar, 8.2 g protein

Persimmon, pumpkin, ginger, nutmeg and cloves. It’s not often you find all these ingredients together in a breakfast bowl, but we’re loving the fruity play on classic holiday flavors!

Get the recipe from Keepin’ It Kind.


Chunky Monkey

chunky monkey

Per serving: 456 calories, 17.0 g fat, 6.9 g fiber, 30.4 g sugar, 20.4 g protein (calculated with 1 Tbsp chocolate chips)

We love the peanut butter, banana and chocolate flavor combo in this dish. Although this would make a satisfying, nutrition-packed breakfast, it could also bode well as a dessert—especially when an ice cream craving strikes!

Get the recipe from Steph’s Bite by Bite.


Slow Cooker Peach Oatmeal

slow cooker peach oatmeal

Per serving: 416 calories, 12 g fat, 4.6 g fiber, 30 g sugar, 14 g protein (calculated with walnuts)

The combination of peaches and protein-rich nuts will liven up your oatmeal bowl and keep hunger at bay all morning long.

Get the recipe from Yummy Healthy Easy.


Pumpkin Pie

pumpkin pie overnight

Per serving: 332 calories, 2.7 g fat, 0.6 g saturated fat, 6 g fiber, 20 g sugar, 23.2 g protein (calculated with skim milk and without optional toppings)

Nothing says fall like warm pumpkin oatmeal—and thankfully this is one recipe that will help you maintain your summer bod. The addition of Greek yogurt boosts the protein count to ensure you’ll stay satiated until lunch, while the cinnamon amps up the flavor and keeps your blood sugar levels even kneeled.

Get the recipe from Creme de la Crumb .


Chocolate Chia

chocoate chia overnight

Per serving: 353 calories, 9.5 g fat, 2 g saturated fat, 9 g fiber, 18 g sugar, 11 g protein (calculated with soy milk and raw cacao powder)

Forget coffee—the chia seeds in these oats can provide the energy you need to power your day. These super seeds give you stable energy because of their great ratio of protein, fats and fiber, combined with the fact that they’re low-carb, says nutrition expert Carolyn Brown, MS, RD at Foodtrainers. “They won’t cause spikes and drops in blood sugar or insulin levels, preventing cravings and overeating later.” In other words, they’re exactly what you should eat if you want to lose weight.

Get the recipe from Begin Within Nutrition .


Apple Cinnamon Oats with Maple Cream

apple cinnamon

Per serving: 418 calories, 31 g fat, 21 g saturated fat, 18 g sugar, 4 g fiber, 7 g protein (calculated without maple cream)

Skip those nutrient-devoid Apple Cinnamon Cheerios, and fill up with a warm bowl of these similar-tasting oats instead. Unlike the majority of recipes on this list that sit in the fridge overnight, the flavors in this dish fuse in a slow cooker as you snooze. The aroma of apples, brown sugar and vanilla are sure to make waking up a little more tolerable.

Get the recipe from How Sweet It Is.


Blueberry Muffin

blueberry muffin

Per serving: 366 calories, 4.4 g fat, 0.5 g saturated fat, 31 g fiber, 18 g sugar, 20 g protein (calculated with ½ cup fresh blueberries)

Though this recipe carries about the same number of calories as a blueberry muffin, thanks to i’s sky-high protein and fiber count, it’s far better for your weight loss goals. Plus, the fresh blueberries can help you burn dangerous belly flab. In one 90-day trial, rats fed a blueberry-enriched diet showed significantly reduced abdominal fat than the control group.

Get the recipe from Creme de la Crumb.


Double-Chocolate Brownie Batter

Per serving: 402 calories, 8 g fat, 2.5 g saturated fat, 9.7 g fiber, 15.3 g sugar, 11 g protein (calculated with 1.5 teaspoons unsweetened cocoa powder, 1/2 tablespoon mini chocolate chips)

With just 15 grams of sugar per serving, this “brownie” may be one of the best bets for your breakfast bowl—especially if you’re craving something that’s both sweet and satiating. With 10 grams of fiber, it’s sure to tide you over until lunch.

Get the recipe from Chelsea’s Messy Apron.


Cherry Chia

cerry chia

Per serving: 425 calories, 25 g fat, 8 g saturated fat, 10 g fiber, 12.6 g sugar, 19 g protein

Low-sugar, high-protein oatmeal? Not only possible but beyond delicious. You won’t even miss the added sugar, thanks to the addition of fresh sweet cherries and creamy almond butter, a primo source of healthy fat and protein. And speaking of protein, don’t miss these 29 Best Proteins for Weight Loss!

Get the recipe from Nutritionist in the Kitch.


Toasted Pistachio and Pineapple Muesli

Pistachio pineapple

Per 0.6 cup serving: 405 calories, 19.8 g fat, 2.2 g saturated fat, 12 g fiber, 13 g sugar, 15 g protein (calculated with ⅓ cup skim milk)

It might look a bit scary, but don’t let the fat count turn you away. This recipe is packed with healthy fats from nuts and flax seeds that will help you sail through the morning without hitting up the pastries in the break room.

Get the recipe from How Sweet Eats .


Fruity Overnight Oats and Quinoa

fruity overnight oats and quinoa

Per serving: 350 calories, 8 g fat, 10 g fiber, 18 g sugar, 24 g protein

The blend of quinoa and oats make this recipe not only different from its competition, but also super protein-packed. You have our permission to dig in guilt-free.

Get the recipe from Nutritionist in the Kitch.


Pumpkin Chocolate Chip Cookie

pumpkin chocolate chip

Per serving: 362 calories, 15 g fat, 2.7 g saturated fat, 7 g fiber, 13 g sugar, 10 g protein (calculated with unsweetened vanilla almond milk and 1 Tbsp each of almond butter and dark chocolate chips)

Low in calories? Check. Light on sugar? Yup. Filled with flavor? You know it! This fall-inspired breakfast bowl is a near-perfect example of eating your cake and having it, too.

Get the recipe from Chelsea’s Messy Apron.


Orange, Coconut and Vanilla

orange coconut vanila

Per serving: 520 calories, 15 g fat, 9.6 g saturated fat, 11 g fiber, 15.3 g sugar, 21 g protein (calculated with skim milk)

Most oatmeal recipes call for fruits like berries and bananas, which is why we were so excited to come across a blogger that uses oranges to flavor her breakfast. Give this unique dish a try—your tastebuds will thank you.

Get the recipe from My Fussy Eater.


Mocha, Banana and Chia

mocha banana

Per serving: 294 calories, 8.7 g fat, 1.2 g saturated fat, 8.5 g fiber, 11.6 g sugar, 8.7 g protein (calculated with unsweetened almond milk and 2 Tbsp maple syrup)

Taking the time to layer your oats with sliced banana ensures that every last spoonful of this parfait will be perfectly balanced, and with flavors like these, you’re going to want them in every bite. Whip up this recipe with slightly green bananas. They’re rich in resistant starch, which boosts satiety and resists digestion. The result: the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat.

Get the recipe from Healthy Happy Life.


Figs and Honey

figs and honey

Per serving: 240 calories, 9.5 g fat, 1 g saturated fat, 6.4 g fiber, 18 g sugar, 5.4 g protein

This recipe calls for plenty of fiber-rich figs to ensure you stay full all the way through to lunchtime. And since the fruit is also a potent source of potassium, your breakfast will also help you ward off water retention and bloat. And to ensure your belly will stay toned and flat, avoid these 30 Bad Habits That Lead to a Fat Belly!

Get the recipe from Skinny Taste .


Peach Streusel

Peach Streusel

Per serving: 455 calories, 19 g fat, 13 g saturated fat, 7 g fiber, 20 g sugar, 12 g protein

Not only will this streusel-inspired dish make your taste buds sing, it will also help you lose weight. New studies suggest that stone fruit like peaches may help ward off metabolic syndrome — a name for a group of risk factors, of which belly fat is a predominant determinant, that increase the risk for obesity-related diseases including diabetes. To discover more fruits that will help you get the body you crave, check out these 6 Fruits for Fat Loss.

And for more ways to lose weight before noon, check out these 6 Morning Rituals That Will Change Your Life.
Get the recipe from Chelsea’s Messy Apron.


Vegan Overnight Oats

Image: Angela Liddon |

Per serving: 369 calories, 10.8 g fat, 1.2 g saturated fat, 13.7 g fiber, 17 g sugar, 10.6 g protein (calculated without toppings)

Oats, almond milk, vanilla extract and healthy mix-ins like fruit and coconut flakes join to create this high-fiber, vegan-friendly breakfast.

Get the recipe from Oh She Glows .


Cocoa Banana

cocoa banana

Per serving: 474 calories, 9.2 g fat, 2 g saturated fat, 11.4 g fiber, 21 g sugar, 16.2 g protein (calculated with unsweetened almond milk and honey)

The banana and yogurt in this recipe lend a creamy texture and a slightly sweet taste that’s hard not to love. Word of warning, though: When choosing a yogurt to mix in, steer clear of these 8 Worst Yogurts for Weight Loss—they’ll throw your slim-down efforts off track.

Get the recipe from My Fussy Eater.


Coconut Cardamom

coconut cardammon overnight

Image: Angela Liddon |

Per serving: 214 calories, 5.3 g fat, 1.8 g saturated fat, 7 g fiber, 23 g sugar, 4.4 g protein

Send the mid-morning munchies packing with these fiber-filled portable parfaits. The blueberries in the homemade jam lend a hefty dose of antioxidants and tumor-blocking compounds while the cardamom boosts circulation, giving your skin a beautiful glow.

Get the recipe from Oh She Glows.


Maple Bacon

maple bacon

Per serving: 481 calories, 16 g fat, 4.6 g saturated fat, 6.9 g fiber, 22 g sugar, 20 g protein (calculated with 3/4 cup both oats and milk and 1 tablespoon both walnuts and maple syrup)

While bacon for breakfast is nothing new, bacon mixed with oatmeal is something we’ve never seen before. The walnuts provides a satisfying crunch and polyunsaturated fat ( a nutrient that reduces belly-fat storage) while the maple syrup provides a sweet balance to the savory breakfast meat.

Get the recipe from The Two Bite Club.


Bananas Foster

bananas foster overnight

Per serving: 250 calories, 3 g fat, 1.4 g saturated fat, 4.8 g fiber, 23 g sugar, 8 g protein (calculated with skim milk)

Waist-shrinking coconut oil, bananas, cholesterol-lowing flax, oats and a host of delicious spices join to create this Instagram-worthy mason jar meal. We can’t think of a tastier—or more filling—way to celebrate the first meal of the day.

Get the recipe from Laura Fuentes.


Salted Caramel

salted caramel

Per serving: 476 calories, 10. 2 g fat, 1.4 g saturated fat, 12.3 g fiber, 36 g sugar, 17 g protein

This nice cream topped recipe is sure to make your mouth water. Caramel-flavored yogurt, mixed with oats, cacao nibs, bananas and salt make for a creative combination that’s sure to please.

Get the recipe from Honey and Fig’s Kitchen.


Kiwi Coconut Cashew Overnight Oatmeal

kiwi coconut overnight

Per serving: 415 calories, 12.4 g fat, 2.2 f saturated fat, 10.4 g fiber, 26 g sugar, 13.3. g protein

Thanks to this tropical-inspired recipe, the kiwi—an under-utilized flat-belly fruit—finally gets its chance to shine! One medium kiwi has about 60 calories and 100 percent of the vitamin C we need in a day, says Alexandra Miller, RDN, LDN, the corporate dietitian at Medifast. Fruits rich in the vitamin help the body oxidize fat during moderate-intensity exercise and can also banish fattening stress hormones like cortisol.

Get the recipe from Jeanette’s Healthy Living.




Per serving: 253 calories, 3.7 g fat, 0.7 g saturated fat, 5.4 g fiber, 12.8 g sugar, 12.7 g protein

All the fun of the ice cream sundae, with a fraction of the calories, sugar and fat. We suggest reserving this recipe for a fun family brunch—the kids are sure to love it.

Get the recipe from Fit Foodie Finds.


Coconut Latte Oats

coconut latte

Per serving: 212 calories, 5 g fat, 2 g saturated fat, 4.5 g fiber, 8.5 g sugar, 6 g protein

Spiked with a quarter-cup of brewed coffee, this is one morning meal that will rev your engine. Freshly brewed java provides plenty of flavor for a negligible calorie cost, so you can go easy on the sweetener without sacrificing flavor.

Get the recipe from Fit Foodie Finds.


Sweet Potato Pie Overnight Oatmeal

sweet potato pie

Per serving: 343 calories, 10.5 g fat, 1.1 g saturated fat, 8.3 g fiber, 19 g sugar, 11.2 g protein (calculated for two servings)

While not a typical add-in, sweet potatoes can help amp up the nutritional profile of your oats. Not only are they one of the 42 Best Breakfast Foods for Weight Loss, they’re also high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Mixed with nutmeg, chia seeds, pecans and maple syrup, this recipe is a home run.

Get the recipe from Fo Reals Life.




Nutrition per serving: 353 calories, 9.5 g fat (1.0 g saturated), 86 mg sodium, 49.3 g carbs, 6.7 g fiber, 18.3 g sugars, 24.6 g protein (calculated with nonfat vanilla Greek yogurt)

Heat things up with these vanilla oats that provide half of your daily calcium demands (49%), which research suggests is metabolically significant. This is because calcium increases thermogenesis, or core body temp, boosting metabolic activity. And the benefits don’t stop there. Polyunsaturated fats—found in heart-healthy walnuts— activate genes that reduce fat storage and improve insulin metabolism. For even more amazing ways to slim down, check out these 30 Things to Do 30 Minutes Before Bed to Lose Weight.

Get the recipe from Sweet Phi.


Double Chocolate Cashew

Double Chocolate Cashew

Per serving: 386 calories, 13.7 g fat, 4.3 g saturated fat, 7 g fiber, 18 g sugar, 12. 8 g protein (calculated with 2 tbsp ground flaxseed)

This recipe calls for rich chocolate cashew milk. As the oats sit in it overnight, they transform from a somewhat flavorless carb into a chocolatey sensation worth waking up for. Mixed with mini chocolate chips and chopped cashews, this is one sweet and crunchy concoction you don’t want to miss!

Get the recipe from A Kitchen Addiction.


Mango Lassi

Mango Lass

Per serving: 241 calories, 4.5 g fat, 0.6 g saturated fat, 6.4 g fiber, 23 g sugar, 10 g protein (calculated with soy milk)

This fruity Indian-inspired dish provides a filling dose of fiber and an impressive amount of vitamins A and C. And with just six ingredients, this recipe is extremely simple to pull together.

Get the recipe from Fo Reals Life.


Overnight Chocolate Chia Oat Pudding

Overnight Chocolate Chia Oat Pudding

Per serving: 335 calories, 8.2 g fat, 2.6 g saturated fat, 7.2 g fiber, 33.5 g sugar, 11.7 g protein (calculated with 1% milk)

Cacao powder, berries, coconut and banana join together to create a dish that only tastes indulgent.

Get the recipe from To Her Core.


Almond Joy

almond joy

Per serving: 363 calories, 15 g fat, 8.5 g saturated fat, 7.8 g fiber, 15.4 g sugar, 8 g protein (calculated with dark chocolate chips)

Unlike an actual Almond Joy candy bar, these oats carry a reasonable amount of sugar and provide an impressive amount of fiber and protein—two nutrients everyone trying to lose weight should aim to consume at every meal.

Get the recipe from Rabbit Food for My Bunny Teeth.




Nutrition per serving: 263 calories, 5 g fat (1.7 g saturated), 46 mg sodium, 46.6 g carbs, 5.6 g fiber, 14.9 g sugars, 9 g protein

French toast is traditionally a calorically dense meal that causes some serious belly fat. But this version tosses a wholesome breakfast food into the mix to deliver the same comfort food feel without the guilt. Plus, every single one of its ingredients provide an opportunity for a serious metabolism kick!

Get the recipe from Fit Foodie Finds.


Salted Turtle

salted turtle

Per serving: 293 calories, 9.8 g fat, 1.3 g saturated fat, 7.3 g fiber, 14.5 sugar, 7.7 g protein (calculated with 1 tsp maple syrup)

A flavor profile no longer reserved for cookies and cupcakes, these salted-turtle-flavored oats taste as delicious as they sound. There’s not much to hate about a combination of sweet and savory flavors, topped with crunchy pecans—even the nutritional stats are on point. Hands down, this dish is a winner.

Get the recipe from Organize Yourself Skinny.


Matcha Overnight Oats


Per serving: 360 calories, 8.4 g fat, 1 g saturated fat, 13.8 g fiber, 19 g sugar, 9.4 g protein (calculated with 3/4 cup unsweetened almond milk)

Loaded with EGCG, a compound that simultaneously boosts lipolysis (the breakdown of fat) and blocks adipogenesis (the formation of fat cells) particularly in the belly, matcha powder is a great addition to your morning breakfast bowl. Love the idea of eating it instead of simply sipping? Check out these 8 Healthy Recipes Using Matcha Green Tea.

Get the recipe from Oh My Veggies.


Caramel Apple Overnight Oatmeal Smoothie

caramel apple overnight oatmeal smoothie

Love overnight oats but lack the time to put spoon to mouth in the morning? This recipe is the answer you’ve been searching for. This flavors in this oatmeal-filled smoothie fuse together just like overnight oats, but because you mix the ingredients together in the blender it can be enjoyed through a straw. And speaking of smoothies, next time you make one, be sure you’re using some of these 20 Best-Ever Smoothie Ingredients for Weight Loss—and yes, oats made the list!

Per serving: 459 calories, 8.5 g fat, 0.7 g saturated fat, 16 g fiber, 51 g sugar, 10 g protein

Get the recipe from Running with Spoons.


Blackberry Mojito

Blackberry Mojito

Per serving: 251 calories, 4.5 g fat, 0.5 g saturated fat, 11.5 g fiber, 23.7 g sugar, 6.2 g protein

At just 250 calories, this rum-spiked dish is one fiesta-inspired meal we can get behind.

Get the recipe from Cravings of a Lunatic.


Raspberry Almond

Raspberry Almond

Per serving: 303 calories, 8.7 g fat, 0.9 g saturated fat, 10 g fiber, 15 g sugar, 8.4 g protein (calculated with unsweetened almond milk)

Though you could technically use any berry to sweeten your oats, resist the urge to make a swap. Raspberries pack more fiber and liquid than most other fruits, boosting feelings of satiety – and keeping you away from the office snacks.

Get the recipe from Organize Yourself Skinny.


Skinny Funfetti Cake Batter Oatmeal

funfetti cake batter oatmeal

Per serving: 200 calories, 4 g fat, 0 g saturated fat, 2.7 g fiber, 14.7 g sugar, 8.7 g protein (calculated without sweetener)

If cupcakes are your dietary downfall, this recipe is sure to please. Made with oats, skim milk, butter extract and colorful sprinkles, these creamy low-cal oats could pass as a sinful dessert.

Get the recipe from Amy’s Healthy Baking .


Chocolate Pomegranate

Chocolate Pomegranate

Per serving: 464 calories, 19 g fat, 3 g saturated fat, 13 g fiber, 5.5 g sugar, 17 g protein

You won’t even miss your daily muffin when you start your morning with this fruit- and chocolate-filled creation. And for more slimming swaps and weight-loss hacks, check out these 28 Ways to Get Skinny from Weight Loss Experts.
Get the recipe from Rachl Mansfield.