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healthy overnight oats recipe for weight loss (low calorie)

Healthy overnight oats for weight loss is a simple weight loss diet recipe using oatmeal soaked overnight with some of the weight loss ingredients such as honey, cinnamon, chia seeds, oatmeal, almond milk are all healthy and work perfectly for healthy oats recipe.

There are many oats recipes that I would like to share and some of them already posted on the blog are instant stovetop oatmeal, oats weight loss smoothie etc…

healthy overnight oats recipe

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About the recipe

This is a simple and quick recipe with minimal ingredients that work well for a healthy diet. They are simple one’s which are easily found in kitchens such as honey, chia seeds and oats all soaked in milk overnight.

Overnight oats are healthier if eaten in soaked form than cooking them quickly and having them.

I am using rolled oats for a healthy option and they take a few hours to soak well and are good to eat. Using rolled oats is a healthy option as they are less processed, contain fibre in large amounts.

This is basically a simple recipe but needs to be soaked for a few hours and can be later eaten as a breakfast meal or dinner or anytime and replacing it with unhealthy diet options.

To have oats to lose weight this is a perfect and healthy choice recipe.

Choosing the right kind of oats is essential to make overnight oats and there are several varieties of oats that are less processed to more processed.

Another healthy recipe to check out on the blog to lose weight is the vegetable salad recipe for weight loss.

Types of Oats

Instant oats: These are quick oats and are perfect to use for quick recipes such as to make smoothies or any quick milkshakes or pancakes without needing to cook them for a longer time and cook in just a minute whether in a microwave or can be used directly.

These are healthy but are thin as they are processed well.

Rolled oats: These are less processed compared to instant quick oats and require at least 4-5 minutes if making on the stovetop or need few hours for them to soak well before consuming.

These processed oats too are healthy, slightly thick but the cooking time for each variety of oats varies. These contain fibre as well and are good for health with zero cholesterol.

Steel-cut oats: These are in the form of grains and take a longer time to cook. They take around 25 to 30 minutes to cook well.

Therefore, the better oats to use for soaking and making overnight oats recipes is rolled oats.

The recipe that I will be sharing down below is a healthy overnight oats recipe that can be used by anyone or with the main purpose to lose weight.

The ingredients required to make are listed below.

Also, check out some more healthy recipes related to weight loss that are chia seeds for weight loss, salt water cleanse etc…


Oats: I am using rolled oats to make this recipe and not using any quick or steel-cut oats. The rolled oats are full of fibre, soaks easily and are perfect to use in an overnight oats recipe.

Oats are a high source of protein and digest well too.

Chia seeds: The chia seeds are a rich source of iron and calcium as well as contains fibre. Fibrous foods help with good digestion and help in losing weight with its usage. They are black small seeds and are packed with lots of healthy nutrients.

Cinnamon: This is used in powdered form in the recipe which is a commonly used ingredient in making weight loss recipes and also adds flavour.

almond milk: This is healthy milk than using whole milk or cream milk or full-fat milk. Using soy milk or almond milk contains less fat and is a great replacement for high-calorie milk.

Honey: This adds slight sweet flavours as well as a healthy sweetener. Using honey as a weight loss ingredient gives good flavours to different drinks and helps to consume or eat the dish effortlessly.

Fruits: I am using fresh fruits such as strawberries, blueberries, apples, bananas and using any other fruits to make the dish is also suggested.

Finely chop the fruits after soaking and before serving is a great option.

healthy overnight oats recipe for weight loss

Benefits of low calorie overnight oats

As we all are familiar with, oats are packed with lots of protein and are rich in fibre. Fibre helps in good bowel movement, digests food easily and deposits less fat or cholesterol in our body.

These are low-calorie food and to choose a good diet to look forward to losing weight, one must follow a healthy diet with healthy ingredients.

Oats make a perfect and quick choice to a meal that is less or zero in cholesterol value.

It gets ready in few minutes and does not require many ingredients to make the dish.

Chia seeds too are rich in iron and calcium. It is a powerful ingredient to lose weight. Just soak them in water for and drinking has many benefits too.

Using chia seeds in oats or smoothies improves heart-related health issues, controls blood sugar levels and has high protein content too.

Combining the above ingredients with low-fat almond milk along with honey and cinnamon makes a great meal.

Cinnamon is free of cholesterol, it improves heart and sugar level issues and using honey is a great sugar-free option as well as a weight-loss option.

There are many other healthy drinks as well as weight loss recipes on the blog to try out other than the overnight oats for weight loss recipe and they are apple cider vinegar and lemon juice, lemon cucumber detox water with mint, scrambled egg whites, black coffee, turmeric water etc.

Step by step procedure

  • Take a jar, add in rolled oats into it.
adding in rolled oats
  • Add chia seeds.
Adding chia seeds
  • Add cinnamon powder as per flavor intensity. Adding powder is a good choice to lose weight.
Adding cinnamon
  • Add almond milk to the oats recipe.
Adding almond milk
  • Add honey and stir well.
Adding honey
  • Close the lid and soak them overnight or 6-7 hours in refrigerator.
soaking the healthy overnight oats recipe for few hours
  • Remove the lid, add finley chopped fruits and mix well. I am using strawberries, blueberries, raspberries, apples, banana that are all finely sliced.
adding chopped fruits to healthy overnight oats
  • Stir well. Top with any fruits and enjoy the meal.
stirring and serving the healthy overnight oats recipe



healthy overnight oats recipe

healthy overnight oats recipe for weight loss

yummy indian kitchen

A quick soaked overnight oats using oats, almond milk, chia seeds, honey, cinnamon.

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4.5 from 8 votes

Prep Time 10 mins

Cook Time 5 mins

Course Breakfast, healthy, oats

Cuisine American, Indian/International

Servings 1

Calories 174 kcal


  • ¼ cup rolled oats
  • 1 tablespoon chia seeds
  • pinch of cinnamon
  • ½ cup almond milk
  • 1 teaspoon honey


  • Take a jar, add in rolled oats into it.

  • Add chia seeds.

  • Add cinnamon as per flavor intensity.

  • Add almond milk to the oats recipe.

  • Add honey and stir well.

  • Close the lid and soak them overnight or 6-7 hours in refrigerator.

  • Remove the lid, add finley chopped fruit s(strawberries, apple banana and berries) and mix well.

  • Top with any fruits and enjoy the meal.


Nutrition Facts

healthy overnight oats recipe for weight loss

Amount Per Serving

Calories 174
Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Trans Fat 1g

Polyunsaturated Fat 4g

Monounsaturated Fat 1g

Sodium 166mg7%

Potassium 126mg4%

Carbohydrates 25g8%

Fiber 7g29%

Sugar 6g7%

Protein 5g10%

Vitamin A 6IU0%

Vitamin C 1mg1%

Calcium 237mg24%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.



Using other low-fat milk in place of almond milk can be done just in case if making it as a simple breakfast recipe.

Any fruits can be added and not necessarily the mentioned fruits. Add in these fruits that are available in the respective region or a country.


Are overnight oats good to lose weight?

Yes, since it has less cholesterol and is highly fibrous, it digests well and is a zero cholesterol meal to have at any time. Making oats in different ways using different ingredients makes great meals to have mostly for breakfast for kids and young one’s.

How long do I have to soak overnight oats?

Soaking them overnight works well or soaking them for at least 6 to 7 hours in the refrigerator makes them soft and good enough to eat.

What container to use for storing oats?

Basically, a glass container works well to store them and taking any jar, glass or glass bowl is a good idea to make a large number of overnight oats and store them for a few days meal in the refrigerator. Have it when required.

What can I mix with oats to lose weight?

We can add chia seeds, low-fat yoghurt, fruits, honey, berries, low-fat almond milk, soy milk, cinnamon etc… These are all perfect choices to add to the meal if looking for a weight loss diet.


Source: Yummy Indian Kitchen – Indian and International Recipes


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