Low-Calorie Overnight Oats
Overnight oats have become a popular breakfast choice for those looking for a nutritious, convenient, and delicious way to start their day. In just a few minutes each night, you can prepare a wholesome breakfast that’s ready to grab and go in the morning. Today, we’re diving into a simple yet satisfying recipe for Low-Calorie Overnight Oats that will keep you energized and satisfied without weighing you down.
Why This Recipe Belongs in Your Rotation
This Low-Calorie Overnight Oats recipe is not only easy to make but also versatile and packed with flavor. It’s a perfect breakfast option for busy mornings or lazy weekends. The combination of rolled oats and chia seeds provides a great source of fiber, helping you feel full longer. Plus, with the addition of your favorite non-dairy milk and a touch of pure maple syrup, it’s a delightful treat that you can customize to your liking. Whether you’re on a health kick or simply looking for a quick meal, this recipe is a must-try!
Ingredient Notes
- 1/2 cup rolled oats: Use certified gluten-free oats if you have a gluten sensitivity. They absorb liquid well and create a creamy texture.
- 1 teaspoon chia seeds: These tiny seeds are packed with omega-3 fatty acids and add a nice texture while helping the oats thicken.
- 1/2 cup unsweetened non-dairy milk: Almond or coconut milk are both excellent choices. They keep the calorie count down while adding flavor.
- 2 teaspoons pure maple syrup: This natural sweetener adds a hint of sweetness without the refined sugars found in many other sweeteners.
Essential Tools for Success
- Mixing bowl: A medium-sized bowl for mixing your ingredients.
- Measuring cups and spoons: Accurate measurements are key to the perfect overnight oats.
- Jar or container: Use a mason jar or any airtight container to store your oats in the fridge.
Low-Calorie Overnight Oats Made Stepwise
Step 1: Combine the Dry Ingredients
In a medium bowl, combine the rolled oats and chia seeds. Mix well to ensure the chia seeds are evenly distributed.
Step 2: Add the Wet Ingredients
Pour in the unsweetened non-dairy milk and pure maple syrup. Stir until everything is well combined, and the oats are fully coated in the liquid.
Step 3: Transfer to Container
Spoon the mixture into your chosen jar or container. Make sure to leave some space at the top, as the oats will absorb the liquid and expand.
Step 4: Refrigerate Overnight
Seal the container tightly and place it in the refrigerator. Let it sit overnight, or at least for 4 hours, so the oats can soften and the flavors meld.
Step 5: Serve and Enjoy
In the morning, give the oats a good stir. You can enjoy them cold or warm them up in the microwave for a minute if you prefer. Top with fresh fruits, nuts, or any of your favorite toppings before digging in!
Allergy-Friendly Swaps
- Oats: If you’re gluten-free, make sure to use gluten-free rolled oats.
- Non-dairy milk: Substitute with soy milk or oat milk if you have nut allergies.
- Sweetener: Replace maple syrup with agave nectar or date syrup for a different flavor.
Cook’s Notes
- Feel free to adjust the sweetness by adding more or less maple syrup based on your taste preference.
- For a creamier texture, let the oats soak longer, up to 24 hours.
- Adding a pinch of salt can enhance the flavors, so don’t skip it!
Meal Prep & Storage Notes
The Low-Calorie Overnight Oats can be made in batches, allowing you to prep several servings at once. Store them in the refrigerator for up to 5 days. Just remember to keep your toppings separate until you’re ready to eat to avoid sogginess!
Reader Q&A
Can I use quick oats instead of rolled oats?
Yes, you can use quick oats, but be aware that the texture will be different. Quick oats tend to become mushy faster, so adjust the soaking time accordingly.
How can I make my overnight oats more filling?
To make them more filling, consider adding a tablespoon of nut butter or a scoop of protein powder. You can also top them with nuts or seeds for added healthy fats and protein.
Can I heat my overnight oats?
Absolutely! If you prefer warm oats, simply microwave them for about a minute. Just stir them well before heating to ensure even warming.
What are some great toppings for overnight oats?
Some tasty toppings include fresh fruits like berries or bananas, a dollop of yogurt, nuts, seeds, or even a sprinkle of cinnamon for extra flavor.
Keep Cooking
- Baked Oatmeal Cups for a fun twist on traditional oats.
- Sweet Potato Breakfast Hash for a savory alternative.
- Dill Pickle Pasta Salad Overnight for a unique overnight meal option.
The Last Word
Whether you’re busy rushing out the door or indulging in a leisurely breakfast, Low-Calorie Overnight Oats are a fantastic choice. With minimal prep and endless possibilities for customization, this recipe is bound to become a staple in your morning routine. Not only are they healthy, but they are also incredibly satisfying, keeping you full until lunchtime. Enjoy experimenting with different flavors and toppings to make this recipe your own!
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Low-Calorie Overnight Oats
Ingredients
Equipment
Method
- In a medium bowl, combine the rolled oats and chia seeds. Mix well to ensure the chia seeds are evenly distributed.
- Pour in the unsweetened non-dairy milk and pure maple syrup. Stir until everything is well combined, and the oats are fully coated in the liquid.
- Spoon the mixture into your chosen jar or container. Make sure to leave some space at the top, as the oats will absorb the liquid and expand.
- Seal the container tightly and place it in the refrigerator. Let it sit overnight, or at least for 4 hours, so the oats can soften and the flavors meld.
- In the morning, give the oats a good stir. You can enjoy them cold or warm them up in the microwave for a minute if you prefer. Top with fresh fruits, nuts, or any of your favorite toppings before digging in!
Notes
- Adjust sweetness by adding more or less maple syrup based on your taste preference.
- For creamier texture, let the oats soak longer, up to 24 hours.
- Adding a pinch of salt can enhance the flavors.
