15 Easy And Healthy Low Calorie Overnight Oats Recipes

Low calorie overnight oats are one of the easiest ways to enjoy a satisfying breakfast without spending precious time cooking in the morning. There is something comforting about opening the refrigerator and finding a ready-to-eat breakfast waiting for you.

These simple jars are packed with wholesome ingredients that help keep mornings stress-free and delicious. Whether you’re juggling work, family responsibilities, or a busy schedule, overnight oats make healthy eating feel effortless.

The creamy texture, endless flavor combinations, and convenient meal-prep benefits make them a favorite breakfast choice. From fruity blends to dessert-inspired creations, these low calorie overnight oats recipes offer plenty of variety without feeling repetitive. Each recipe is designed to be light, flavorful, and perfect for creating a nourishing start to your day.

Also Try: 15 Easy And Quick Keto Breakfast Recipes On The Go

1. Strawberry Vanilla Oats

Strawberry vanilla overnight oats are creamy, refreshing, and perfect for busy mornings.
The strawberries add natural sweetness while vanilla creates a comforting flavor.
This recipe feels simple yet satisfying.
A wonderful make-ahead breakfast for any day of the week.

Ingredients

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• ¼ cup Greek yogurt
• ¼ cup diced strawberries
• ½ teaspoon vanilla extract
• 1 teaspoon chia seeds

Instructions

1. Add oats to a jar.
2. Pour in almond milk.
3. Add Greek yogurt.
4. Stir thoroughly.
5. Add vanilla extract.
6. Mix well.
7. Fold in strawberries.
8. Add chia seeds.
9. Stir again.
10. Seal the jar.
11. Refrigerate overnight.
12. Remove in the morning.
13. Stir before serving.
14. Add extra strawberries if desired.
15. Enjoy chilled.

Nutrition Values

Approximately 220 calories.
Good source of fiber.
Moderate protein content.
Low added sugar.
Balanced breakfast option.

Serving Tips

Serve cold.
Add extra berries.
Use fresh strawberries.
Prepare several jars at once.
Perfect for meal prep.

Health Benefits

Provides lasting energy.
Contains fiber for fullness.
Supports healthy digestion.
Offers natural fruit sweetness.
Convenient breakfast solution.
Easy portion control.

2. Blueberry Lemon Oats

Blueberry lemon overnight oats combine sweet berries with bright citrus flavor.
The combination feels refreshing and light while still being satisfying.
Perfect for warm mornings or meal prep routines.
Every spoonful tastes fresh and vibrant.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup Greek yogurt
• ¼ cup blueberries
• 1 teaspoon lemon zest
• 1 teaspoon chia seeds

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add yogurt.
4. Stir until combined.
5. Add blueberries.
6. Mix gently.
7. Add lemon zest.
8. Stir thoroughly.
9. Add chia seeds.
10. Seal container.
11. Refrigerate overnight.
12. Remove from refrigerator.
13. Stir well.
14. Adjust consistency if needed.
15. Serve chilled.

Nutrition Values

Approximately 210 calories.
Fiber-rich breakfast.
Naturally sweet flavor.
Moderate protein content.
Light and refreshing.

Serving Tips

Top with fresh blueberries.
Serve cold.
Use fresh lemon zest.
Prepare ahead of time.
Pair with tea.

Health Benefits

Provides antioxidants.
Supports digestion.
Contains beneficial fiber.
Helps maintain fullness.
Convenient morning meal.
Naturally flavorful.

3. Apple Cinnamon Oats

Apple cinnamon overnight oats deliver the comforting flavor of apple pie in a lighter breakfast form.
The apples soften overnight while cinnamon adds warmth and depth.
This recipe feels cozy and satisfying.
Perfect for cooler mornings.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup diced apple
• ¼ cup Greek yogurt
• ½ teaspoon cinnamon
• 1 teaspoon chia seeds

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add yogurt.
4. Stir well.
5. Mix in apples.
6. Add cinnamon.
7. Stir thoroughly.
8. Add chia seeds.
9. Mix again.
10. Seal tightly.
11. Refrigerate overnight.
12. Remove in morning.
13. Stir before serving.
14. Add extra apple slices.
15. Enjoy chilled.

Nutrition Values

Approximately 230 calories.
Good fiber content.
Naturally sweet flavor.
Moderate protein.
Satisfying breakfast.

Serving Tips

Add extra cinnamon.
Serve chilled.
Use crisp apples.
Prepare several jars.
Great for meal prep.

Health Benefits

Provides fiber.
Supports fullness.
Contains fruit nutrients.
Easy make-ahead option.
Balanced breakfast choice.
Convenient for busy schedules.

4. Peach Yogurt Oats

Peach yogurt overnight oats are creamy, fruity, and perfect for a refreshing breakfast.
The peaches provide natural sweetness while yogurt adds richness.
This recipe feels light but filling.
Ideal for warm-weather mornings.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup Greek yogurt
• ¼ cup diced peaches
• 1 teaspoon chia seeds
• ½ teaspoon vanilla extract

Instructions

1. Place oats into jar.
2. Add almond milk.
3. Stir in yogurt.
4. Add vanilla extract.
5. Mix thoroughly.
6. Add peaches.
7. Stir gently.
8. Add chia seeds.
9. Mix again.
10. Seal container.
11. Refrigerate overnight.
12. Remove next morning.
13. Stir thoroughly.
14. Add peach slices if desired.
15. Serve chilled.

Nutrition Values

Approximately 225 calories.
Light breakfast option.
Contains fruit fiber.
Moderate protein content.
Naturally sweet.

Serving Tips

Use ripe peaches.
Serve cold.
Add cinnamon if desired.
Prepare in advance.
Top with extra fruit.

Health Benefits

Supports digestion.
Provides fiber.
Offers natural sweetness.
Convenient meal prep.
Light and satisfying.
Easy everyday breakfast.

5. Raspberry Almond Oats

Raspberry almond overnight oats combine tart berries with crunchy almond flavor for a balanced breakfast.
The combination feels fresh and satisfying.
This recipe is simple to prepare and packed with flavor.
Perfect for weekly meal prep.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup raspberries
• 1 tablespoon sliced almonds
• ¼ cup Greek yogurt
• 1 teaspoon chia seeds

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add yogurt.
4. Stir thoroughly.
5. Add raspberries.
6. Mix gently.
7. Add almonds.
8. Stir lightly.
9. Add chia seeds.
10. Seal container.
11. Refrigerate overnight.
12. Remove from refrigerator.
13. Stir before serving.
14. Add extra raspberries.
15. Enjoy chilled.

Nutrition Values

Approximately 215 calories.
Good fiber source.
Moderate protein.
Naturally flavorful.
Balanced breakfast.

Serving Tips

Top with almonds.
Serve cold.
Use fresh raspberries.
Meal prep friendly.
Add extra berries.

Health Benefits

Provides antioxidants.
Supports fullness.
Contains healthy fats.
Offers dietary fiber.
Convenient breakfast.
Balanced morning meal.

6. Banana Chia Oats

Banana chia overnight oats are creamy, naturally sweet, and packed with texture.
The chia seeds help create a thick, pudding-like consistency.
This recipe is satisfying without feeling heavy.
Perfect for busy mornings.

Ingredients

• ½ cup rolled oats
• ½ banana mashed
• ½ cup almond milk
• 1 tablespoon chia seeds
• ¼ cup Greek yogurt
• ½ teaspoon cinnamon

Instructions

1. Add oats to jar.
2. Mix in banana.
3. Pour almond milk.
4. Add yogurt.
5. Stir thoroughly.
6. Add chia seeds.
7. Sprinkle cinnamon.
8. Mix again.
9. Seal tightly.
10. Refrigerate overnight.
11. Remove next morning.
12. Stir well.
13. Adjust consistency.
14. Add banana slices.
15. Serve chilled.

Nutrition Values

Approximately 240 calories.
Fiber-rich breakfast.
Naturally sweet.
Moderate protein content.
Creamy texture.

Serving Tips

Top with cinnamon.
Serve chilled.
Use ripe banana.
Meal prep friendly.
Add extra chia seeds.

Health Benefits

Provides lasting energy.
Supports digestion.
Contains fiber and nutrients.
Naturally sweet breakfast.
Easy to prepare.
Keeps you satisfied.

7. Chocolate Protein Oats

Chocolate protein overnight oats are rich, creamy, and perfect for anyone who loves dessert-inspired breakfasts.
The cocoa creates a deep chocolate flavor while protein powder helps make the meal more filling.
This recipe feels indulgent without being overly heavy.
A great option for busy mornings or post-workout breakfasts.

Ingredients

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• ¼ cup Greek yogurt
• 1 tablespoon cocoa powder
• 1 scoop chocolate protein powder
• 1 teaspoon chia seeds

Instructions

1. Add oats to a jar.
2. Pour in almond milk.
3. Add Greek yogurt.
4. Stir thoroughly.
5. Add cocoa powder.
6. Mix until smooth.
7. Add protein powder.
8. Stir well to combine.
9. Add chia seeds.
10. Mix again.
11. Seal the jar.
12. Refrigerate overnight.
13. Remove from refrigerator.
14. Stir before serving.
15. Enjoy chilled.

Nutrition Values

Approximately 250 calories.
High protein breakfast.
Rich chocolate flavor.
Good source of fiber.
Satisfying meal prep option.

Serving Tips

Top with cocoa powder.
Serve cold.
Add a few berries.
Use quality protein powder.
Prepare several jars ahead.

Health Benefits

Supports muscle recovery.
Provides lasting fullness.
Contains fiber for digestion.
Balanced breakfast option.
Convenient for busy mornings.
Helps reduce snacking.

8. Mango Coconut Oats

Mango coconut overnight oats bring tropical flavors to your breakfast routine.
The sweetness of mango pairs beautifully with creamy coconut.
This recipe feels bright, refreshing, and satisfying.
Perfect for warm mornings.

Ingredients

• ½ cup rolled oats
• ½ cup light coconut milk
• ¼ cup diced mango
• ¼ cup Greek yogurt
• 1 teaspoon chia seeds
• 1 tablespoon unsweetened coconut flakes

Instructions

1. Add oats to a jar.
2. Pour in coconut milk.
3. Add Greek yogurt.
4. Stir thoroughly.
5. Mix in mango pieces.
6. Add coconut flakes.
7. Stir gently.
8. Add chia seeds.
9. Mix again.
10. Seal tightly.
11. Refrigerate overnight.
12. Remove in the morning.
13. Stir well.
14. Add extra mango if desired.
15. Serve chilled.

Nutrition Values

Approximately 220 calories.
Light tropical flavor.
Contains fruit fiber.
Moderate protein content.
Refreshing breakfast option.

Serving Tips

Top with coconut flakes.
Serve cold.
Use ripe mango.
Prepare in advance.
Add extra fruit before serving.

Health Benefits

Provides natural sweetness.
Supports digestion.
Contains dietary fiber.
Convenient meal prep.
Light yet satisfying.
Refreshing morning meal.

9. Cherry Vanilla Oats

Cherry vanilla overnight oats combine juicy cherries with smooth vanilla flavor.
The result is a naturally sweet and refreshing breakfast.
This recipe feels simple but full of flavor.
Ideal for everyday meal prep.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup chopped cherries
• ¼ cup Greek yogurt
• ½ teaspoon vanilla extract
• 1 teaspoon chia seeds

Instructions

1. Place oats in jar.
2. Add almond milk.
3. Stir in yogurt.
4. Add vanilla extract.
5. Mix thoroughly.
6. Add cherries.
7. Stir gently.
8. Add chia seeds.
9. Mix again.
10. Seal container.
11. Refrigerate overnight.
12. Remove next morning.
13. Stir before serving.
14. Add extra cherries.
15. Enjoy chilled.

Nutrition Values

Approximately 215 calories.
Naturally sweet flavor.
Good fiber content.
Moderate protein.
Balanced breakfast.

Serving Tips

Use fresh cherries.
Serve chilled.
Add extra vanilla.
Prepare several servings.
Top with sliced fruit.

Health Benefits

Provides antioxidants.
Supports fullness.
Contains fruit nutrients.
Convenient breakfast.
Balanced energy source.
Easy meal prep option.

10. Carrot Cake Oats

Carrot cake overnight oats deliver the cozy flavor of a classic dessert in breakfast form.
The carrots add natural sweetness and texture while cinnamon creates warmth.
This recipe feels comforting and satisfying.
Perfect for meal prep during cooler months.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup grated carrot
• ¼ cup Greek yogurt
• ½ teaspoon cinnamon
• 1 teaspoon chia seeds

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add yogurt.
4. Stir thoroughly.
5. Add grated carrot.
6. Sprinkle cinnamon.
7. Mix well.
8. Add chia seeds.
9. Stir again.
10. Seal tightly.
11. Refrigerate overnight.
12. Remove in morning.
13. Stir thoroughly.
14. Add extra carrot if desired.
15. Serve chilled.

Nutrition Values

Approximately 235 calories.
Fiber-rich breakfast.
Moderate protein content.
Naturally sweet flavor.
Comforting texture.

Serving Tips

Top with cinnamon.
Serve chilled.
Use freshly grated carrots.
Prepare ahead.
Add chopped walnuts if desired.

Health Benefits

Provides dietary fiber.
Supports digestion.
Contains vegetable nutrients.
Offers lasting energy.
Balanced breakfast option.
Convenient for busy schedules.

11. Pumpkin Spice Oats

Pumpkin spice overnight oats are creamy, cozy, and full of seasonal flavor.
The pumpkin creates a smooth texture while warm spices add depth.
This breakfast feels comforting and satisfying.
A wonderful make-ahead option.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup pumpkin puree
• ¼ cup Greek yogurt
• ½ teaspoon pumpkin spice
• 1 teaspoon chia seeds

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add pumpkin puree.
4. Stir thoroughly.
5. Mix in yogurt.
6. Add pumpkin spice.
7. Stir again.
8. Add chia seeds.
9. Mix well.
10. Seal tightly.
11. Refrigerate overnight.
12. Remove next morning.
13. Stir thoroughly.
14. Adjust consistency if needed.
15. Serve chilled.

Nutrition Values

Approximately 230 calories.
Fiber-rich breakfast.
Creamy texture.
Moderate protein.
Comforting flavor.

Serving Tips

Top with cinnamon.
Serve cold.
Use pure pumpkin puree.
Prepare ahead.
Add extra spice if desired.

Health Benefits

Supports fullness.
Provides dietary fiber.
Contains beneficial nutrients.
Easy meal prep.
Balanced breakfast.
Satisfying morning option.

12. Mixed Berry Oats

Mixed berry overnight oats are bright, colorful, and packed with fruity flavor.
Using several berries creates a balanced combination of sweetness and tartness.
This recipe is simple, refreshing, and versatile.
Perfect for everyday breakfasts.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup mixed berries
• ¼ cup Greek yogurt
• 1 teaspoon chia seeds
• ½ teaspoon vanilla extract

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add yogurt.
4. Stir thoroughly.
5. Add vanilla extract.
6. Mix well.
7. Add berries.
8. Stir gently.
9. Add chia seeds.
10. Mix again.
11. Seal tightly.
12. Refrigerate overnight.
13. Remove in morning.
14. Stir before serving.
15. Enjoy chilled.

Nutrition Values

Approximately 210 calories.
Antioxidant-rich breakfast.
Moderate protein content.
Naturally sweet.
Light and refreshing.

Serving Tips

Use fresh berries.
Serve chilled.
Add extra fruit topping.
Prepare in batches.
Pair with tea.

Health Benefits

Provides antioxidants.
Supports digestion.
Contains fiber.
Promotes fullness.
Easy meal prep.
Balanced morning energy.

13. Pineapple Yogurt Oats

Pineapple yogurt overnight oats are sweet, creamy, and refreshing.
The pineapple adds a bright tropical flavor while yogurt keeps the texture rich.
This recipe feels light and satisfying.
A great choice for warm-weather breakfasts.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup pineapple chunks
• ¼ cup Greek yogurt
• 1 teaspoon chia seeds
• 1 tablespoon coconut flakes

Instructions

1. Place oats in jar.
2. Add almond milk.
3. Stir in yogurt.
4. Add pineapple chunks.
5. Mix thoroughly.
6. Add coconut flakes.
7. Stir gently.
8. Add chia seeds.
9. Mix again.
10. Seal container.
11. Refrigerate overnight.
12. Remove next morning.
13. Stir before serving.
14. Add extra pineapple.
15. Serve chilled.

Nutrition Values

Approximately 220 calories.
Refreshing tropical flavor.
Moderate protein content.
Good fiber source.
Light breakfast option.

Serving Tips

Top with coconut flakes.
Serve cold.
Use ripe pineapple.
Prepare ahead.
Add extra fruit before serving.

Health Benefits

Provides natural sweetness.
Contains fruit nutrients.
Supports digestion.
Offers dietary fiber.
Convenient meal prep.
Refreshing breakfast choice.

14. Cinnamon Pear Oats

Cinnamon pear overnight oats combine juicy pears with warm spice for a comforting breakfast.
The pear softens overnight, creating a naturally sweet flavor.
This recipe is simple and satisfying.
Perfect for everyday meal prep.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup diced pear
• ¼ cup Greek yogurt
• ½ teaspoon cinnamon
• 1 teaspoon chia seeds

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add yogurt.
4. Stir thoroughly.
5. Add diced pear.
6. Sprinkle cinnamon.
7. Mix well.
8. Add chia seeds.
9. Stir again.
10. Seal tightly.
11. Refrigerate overnight.
12. Remove next morning.
13. Stir thoroughly.
14. Add extra pear slices.
15. Serve chilled.

Nutrition Values

Approximately 225 calories.
Naturally sweet breakfast.
Moderate protein content.
Fiber-rich ingredients.
Balanced meal option.

Serving Tips

Top with cinnamon.
Serve cold.
Use ripe pears.
Prepare several jars.
Add extra fruit.

Health Benefits

Provides dietary fiber.
Supports digestion.
Contains fruit nutrients.
Promotes fullness.
Convenient breakfast.
Easy meal prep solution.

15. Mocha Overnight Oats

Mocha overnight oats combine coffee and chocolate flavors into one delicious breakfast.
The result is rich, satisfying, and perfect for coffee lovers.
This recipe feels indulgent while remaining balanced.
A wonderful option for busy mornings.

Ingredients

• ½ cup rolled oats
• ½ cup almond milk
• ¼ cup Greek yogurt
• 1 teaspoon instant coffee
• 1 teaspoon cocoa powder
• 1 teaspoon chia seeds

Instructions

1. Add oats to jar.
2. Pour in almond milk.
3. Add yogurt.
4. Stir thoroughly.
5. Add instant coffee.
6. Add cocoa powder.
7. Mix until smooth.
8. Add chia seeds.
9. Stir again.
10. Seal container.
11. Refrigerate overnight.
12. Remove in morning.
13. Stir thoroughly.
14. Adjust consistency if needed.
15. Serve chilled.

Nutrition Values

Approximately 240 calories.
Coffee-inspired breakfast.
Moderate protein content.
Rich chocolate flavor.
Satisfying texture.

Serving Tips

Dust with cocoa powder.
Serve cold.
Use quality coffee.
Prepare ahead.
Perfect for coffee lovers.

Health Benefits

Provides lasting energy.
Contains dietary fiber.
Supports fullness.
Convenient meal prep.
Balanced breakfast option.
Great for busy mornings.

Conclusion

These low calorie overnight oats recipes prove that healthy breakfasts can be simple, flavorful, and incredibly convenient. From fruity favorites and tropical combinations to cozy cinnamon blends and chocolate-inspired jars, there is a recipe for every taste and season.

Save these low calorie overnight oats recipes for your weekly meal prep, experiment with different flavors, and enjoy stress-free breakfasts that help make every morning a little easier and more delicious.