20 Ultimate Tips for How to Make Overnight Oats

Make the trendy breakfast that's sweeping the nation!

20 Ultimate Tips for How to Make Overnight Oats

Make the trendy breakfast that's sweeping the nation!

Imagine absorbing more nutrients, feeling fuller longer, shedding inches off your waistline, protecting your heart, and making better dietary decisions for the rest of your day. Sound good? The answer is just two words: Overnight oats!

Overnight oats are one of the most powerful weight loss weapons in your arsenal—and they’re actually super easy to make, too. Not only can they be prepped in under a minute before bed, but they’re affordable and allow for plenty of combinations for every palate and dietary lifestyle. But as simple as overnight oats are to whip up, we’ve also learned a few rules that are worth spelling out to both the veterans and mason-jar-oatmeal newbies. Scroll through our do’s and don’ts of overnight oats and then check out the 32 Best & Worst Frozen Breakfast Foods, too.

1

Add Enough Liquid…

milk carton general

While oatmeal consistency is mostly a personal preference, not adding enough liquid to your overnight oats can result in a thick, pasty substance. Keep in mind that overnight oats absorb the liquid around them. If you want a more spoonable breakfast, be sure to double the liquid per each serving of oats in a 2:1 ratio.

2

…But Not Too Much

spilled milk

We know some people call overnight oats “soaked oats,” but there’s always two sides to every coin. Adding too much liquid can quickly turn your hearty breakfast into, well, soup. Bottom line: You’ll likely find the perfect balance after a couple tries; don’t give up!

3

Choose Almond Milk

almond milk

While you may be partial to water in your regular oatmeal, it’s not as delicious as milk in overnight oat recipes (although some opt for lemon water). At their best, they’re rich, velvety jars filled with a complexity of flavor. Water is not only lacking in the latter but also texture. Almond milk does a much better job of creating a creamy, porridge-y meal.

4

Choose Between Rolled and Steel Cut

rolled oats

Rolled or steel cut? Here’s how to choose: If you prefer not to taste your oats, go with rolled. They will soak up the liquid for a smoother, silkier texture. Steel-cut oats, on the other hand, have a more chewy, hearty texture and require longer to soak. While rolled and steel cut oats contain nearly identical nutritional profiles, steel cut oats contain
resistant starch that breaks down slower, keeping you fuller longer.

5

Shrink the Portion Size

overnight oats chia

Here’s why portion control is so key when it comes to weight loss: weight equals calories consumed minus calories expended. If your goal is to shrink your waist, the only way to do so is to create a calorie deficit. Even if every single bite you take is raw, unprocessed, and nourishing, unused energy turns into two things: bile and flab. To be safe, aim for a one cup serving.

6

Wait To Add Toppings…

coconut overnight oats

If you’re hoping to save time but adding your overnight oats toppings before refrigeration, you might be slightly disappointed. As you know, in order for the raw oats to soften and become pleasantly edible, they need to be able to absorb the liquid they’re combined with. Toppings can not only prevent this process but throw off the liquid to oat ratio. Plus, who wants soggy nuts or fruit?

7

…Except Chia Seeds

chia seeds

Unlike most additions to your oats that break down and lose their attraction after a night in milk or water, chia seeds need time to absorb the liquid. Just make sure you increase the ratio according to how much of the gelatin consistency you like in your mason jar oats.

8

Add Extra Flavor

cinnamon healthiest spices planet

Without heat to enhance flavors, cold recipes need a little extra love. However, don’t go dumping maple syrup over your oats unless you want to sabotage your body goals. Cinnamon, ginger, lemon juice, cocoa powder, and vanilla extract all add low-calorie flavor and a plethora of health benefits such as fighting cancer, boosting immunity, quelling an upset stomach, and even shrinking your waist. In fact, a series of studies printed in the American Journal of Clinical Nutrition found that adding a heaping teaspoon of cinnamon to a starchy meal may help stabilize blood sugar and ward off insulin spikes. This means you’ll have better appetite control.

9

Boost Protein

chocolate protein powder

Adding a scoop of protein powder or nonfat Greek Yogurt to your overnight oats is a great way to start your day off right. When you make protein a priority, you can boost your metabolism, increase satiety, and see better results from your efforts at the gym. Just make sure to add these before refrigeration. The yogurt will help soften the oats and protein powder requires liquid (unless of course you prefer eating chalk).

10

Use a Natural Sweetener

sweetener honey syrup

Have a sweet tooth? Skip the liquid chemicals and white refined stuff; they will both put you on a one-way street to an expanding waistline. When choosing a sweetener, opt for pure maple syrup or honey instead. And as always, practice portion control. Anything more than a tablespoon is too much.

11

Make Them Creamier

greek yogurt pots

If you like your oats thick and creamy, Greek yogurt has it covered—and your body will thank you. The tangy treat is packed with protein, probiotics, and calcium, aiding in digestion, weight loss, and healthy bones. In fact, research from the University of Tennessee, Knoxville found that participants who consumed the superfood on a daily basis in conjunction with a reduced-calorie diet lost up to 22 percent more weight and a whopping 81 percent more belly fat than their fellow calorie cutters! To use yogurt in your overnight oats, simply use equal parts oats, yogurt, and milk.

12

Use Glass Jars With Lids

mason jar lid

When it comes to storing your oats, just about any jar with a fastened top will do. But studies show that when our food is aesthetically pleasing, we feel more satisfied. Choosing glass jars in which you can see the oats layered with toppings before you dip your spoon in is the way to go if you’re still chasing those six-pack abs. Plus, just think of the Instagram shots!

13

Keep It Simple

raw oats

It can be overwhelming when some overnight oats recipes tell us to top our oats with everything under the sun. But once you add nut butter, protein powder, chia seeds, bananas, and maple syrup to your already nutritionally dense oats, you could be ingesting one-third to one-half of a day’s worth of calories in one sitting. As a general rule, stick with one protein, one to two fruits, a natural sweetener, and a seasoning (e.g. nonfat greek yogurt, agave, blueberries, cinnamon, etc).

14

Add Fresh Fruit

berries best flat belly foods

Not to burst anyone’s bubble, but dried fruit is basically candy. Yes, it can be healthy in moderation, but more often than not, they’re sugar traps. Opt for fresh fruit instead. Its natural sugar concentration is lower and it isn’t coated in even more sugar by manufacturers.

15

Consume Your Oats Within the First 24 Hours

iphone breakfast bowl

Overnight oats are best consumed within 24 hours of assembling them. At this point, they’re soggy, but not too soggy. You might be able to make two days worth if you go easy on the milk or yogurt that the oats are soaking up.

16

Stir in Healthy Nut Butters

peanut butter homemade

Adding a tablespoon of nut butter to your oats can increase satiety, boost heart health, fight inflammation, promote metabolism and much more. Almond butter, for instance, contains the muscle-building amino acid L-arginine, which according to Mayo Clinic researchers, is a flat belly miracle worker. And a study published in the Journal of the American Medical Association found that consuming 1 ounce of peanut butter at least five days a week can lower the risk of developing diabetes by almost 30 percent!

17

Start With Coffee

freshly ground coffee

As if overnight oats could make breakfast any easier, you can actually fuel your body and get your caffeine fix with one mason jar. Simply brew your preferred pot of coffee, combine the correct serving with your oats and store them in the fridge overnight. Sounds pretty genius to us! P.S. – According to naturopathic doctor and author of The Rockstar Remedy, Dr. Gabrielle Francis, eating protein when drinking coffee reduces the secretion of cortisol. High levels of this hormone not only induce to fat storage but are also linked to anxiety and depression.

18

Say Yes to Matcha Powder

matcha powder

Matcha is a green tea powder that contains anywhere from 17 milligrams to 109 milligrams of EGCG (a potent fat-burning antioxidant) per serving. That means adding it to your oats can boost weight loss and blast flab! Just make sure you buy the real stuff from Japan; there are knock-off versions coming out of China that have pesticide residues, aren’t as antioxidant-potent, and don’t taste as good.

19

Remix

spoon and breakfast bowl

This overlooked step is one of the most common mistakes people make when it come to overnight oats. Not that your soaked oats aren’t enjoyable if you skip the second stir (clearly people are still eating them)—but taking the time to do so allows the mixture of chewy, crunchy, and mushy sweetness to blend into a more enjoyable breakfast.

20

Have ’em for a Late Lunch

school lunches

Overnight oats are so addictive that we would totally understand if you dip your spoon into your jar for a light lunch instead. And while the whole point is to soak them overnight, you can actually get away with soaking them for 4-5 hours. So, if you want to whip up a jar in the morning around 8 a.m. before you head to work, toss it in the break room fridge, and then pull the jar back out around 1 p.m. or so, you might be able to pull it off! Just make sure you use rolled oats, which aren’t as chewy and resilient as steel cut. For plenty of ideas of how to top your overnight oats, check out these 24 Best Toppings for Overnight Oats. Enjoy!

 

 

peaches

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.

1

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.

2

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.

3

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.

4

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.

5

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.

6

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.

7

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.

8

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.

9

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.

10

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.

11

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.

12

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.

13

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.

14

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.

15

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 .

16

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 .

17

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.

18

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.

19

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.

20

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.

21

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 .

22

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.

23

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.

24

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.

25

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.

26

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 .

27

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.

28

Vegan Overnight Oats

Image: Angela Liddon | OhSheGlows.com

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 .

29

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.

30

Coconut Cardamom

coconut cardammon overnight

Image: Angela Liddon | OhSheGlows.com

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.

31

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.

32

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.

33

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.

34

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.

35

Neapolitan

Neapolitan

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.

36

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.

37

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.

38

OVERNIGHT VANILLA OATS

OVERNIGHT VANILLA

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.

39

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.

40

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.

41

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.

42

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.

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MAPLE FRENCH TOAST

MAPLE FRENCH TOAST

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.

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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.

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Matcha Overnight Oats

matcha

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.

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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.

47

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.

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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.

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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 .

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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.