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Overnight Oats for weight loss – 4 delicious recipes with healthy oatmeal for fast weight loss

Oatmeal is one of the healthiest foods when it comes to breakfast, with so-called overnight oats being perfect for weight loss. If you want to lose weight without having to cook in the morning, overnight oatmeal is the right solution for that. Moreover, combining oatmeal with other healthy foods can be a great alternative to complex diet plans and contribute to a balanced diet. Here are some of the best recipe suggestions for oatmeal porridge with delicious ingredients for efficient fat reduction.

How you could combine Overnight Oats for weight loss

healthy recipes for overnight oats for weight loss with chia seeds and walnuts

According to experienced nutritionists, the best combinations with oatmeal for weight loss are those with protein-rich ingredients. The key to such a balanced recipe with Overnight Oats for weight loss that is also filling and helps control blood sugar levels is to make sure that the oats are mixed with a protein-rich liquid.

use natural yogurt as a source of protein to prepare oatmeal for breakfast

Such protein-rich ingredients could include nuts, seeds, nut butters, yogurt and/or protein powders. You can even add extra nutrients and natural sweeteners like cinnamon, honey and berries. Just keep reading to discover some Overnight Oats recipe ideas that you can try right away.

Oatmeal soaked in milk with chia seeds and peanut butter.

healthy breakfast with overnight oats for weight loss and berries in a jar combined with peanut butter

Learn a versatile way to prepare breakfast that will make your morning meals for the week even easier and more nutritious. See for yourself how easy it is to combine an oatmeal porridge with healthy ingredients without cooking and taste great. Moreover, the foods it contains also guarantee a perfect and calorie-reduced start of the day. The combination provides a nice protein boost with chia seeds and peanut butter. Chia seeds can have about 4.7 grams of protein per 30 grams, while peanut butter has about 7 grams per two tablespoons. However, you can also use cow’s milk for more protein and even add some raspberries for extra fiber.

Ingredients:

  • 1/2 cup rolled oats
  • Almond milk (optional) – 1/2 cup
  • About 30 grams or 1 tablespoon of peanut butter
  • 1 teaspoon maple syrup
  • 1 teaspoon chia seeds, also optional
  • canning jar with lid
  • Fruits or berries of your choice

Preparation:

  1. First, mix the dry ingredients in the jar.
  2. Then pour in the milk, followed by peanut butter and maple syrup.
  3. First, make sure that the oats are submerged. For the oats to have a softer texture, they need to be completely submerged in the milk mixture. Use a spoon to push all the oats down the top and sides to make sure everything is in the liquid.
  4. Cover and place in the refrigerator overnight. Oats can last a few days in the refrigerator, but avoid making the porridge too mushy.
  5. The next morning, sprinkle in desired fruit toppings and enjoy.

Keto Overnight Oats for weight loss with hemp seeds, walnuts and coconut milk.

keto diet with breakfast of hemp seeds in combination with blueberries and oatmeal porridge


This recipe fits a ketogenic diet and is both filling and delicious. The combination of walnuts and hemp seeds gives you a good protein boost, with walnuts having almost 4.5 grams of protein per 1/4 cup and hemp seeds about 10 grams per serving size. The healthy fat from the coconut milk will also keep you going in the morning hours. In addition, hemp seeds are a perfect low carb superfood, containing only 1 gram of carbohydrates per 3 tablespoons, making them a powerful addition to oats. Chopped walnuts and chia seeds, which are rich in healthy omega-3 fatty acids, go well with this. You can sweeten the whole thing with stevia or xylitol. Both sweeteners are keto and have a low glycemic index.

Ingredients:

  • 1/4 cup hemp seeds
  • 2 tablespoons chopped walnuts
  • 1 tablespoon chia seeds
  • 1/2 cup whipping cream or canned full-fat coconut milk
  • 1/4 teaspoon vanilla extract
  • Stevia to taste
  • A small handful of blueberries

Preparation:

  1. In a bowl with a lid, combine hemp seeds, walnuts, chia seeds, whipped cream, vanilla and stevia.
  2. Stir to combine.
  3. Cover and refrigerate for at least an hour or overnight.
  4. Top with blueberries just before eating.

Oatmeal with protein powder, vanilla, chia seeds and berries.

high protein and overnight soaked oatmeal with berries and almonds combined with milk

Flavored protein powder can be a delicious addition to any combination with Overnight Oats for weight loss. You can embellish this recipe with nut butter, berries and chia seeds to keep you feeling fuller longer. However, if you don’t have protein powder on hand or just don’t like it, there are a few other ways to add protein to the recipe. For example, plain yogurt would be a healthy and suitable alternative to protein powder. This will allow you to add about 4 grams of protein, depending on which brand you use. Cottage cheese also goes great in such a mixture and provides about 7 grams of protein.

Ingredients:

  • 1/2 cup rolled oats, not instant
  • 3/4 cup unsweetened almond milk
  • 1 – 2 scoops of protein powder (25 g total)
  • 1/2 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • Toppings: berries to your liking, sliced almonds, almond butter

Preparation:

  1. Combine all ingredients except toppings in a small container.
  2. Cover container with a lid and refrigerate overnight (or at least 1-2 hours).
  3. Take out of the fridge in the morning and stir. You’ll find that the protein powder, rolled oats, and chia seeds soak up a lot of liquid, so you might want to add a little more almond milk or water before serving.
  4. Add toppings of your choice and enjoy. Berries and sliced almonds and almond butter are perfect for this.

Combine nut butter and apples with overnight oats for weight loss.

delicious and healthy recipe for oatmeal with chia seeds in combination with apples and cinnamon for winter days


This is just as great a combination because not only does the nut butter provide you with a nice amount of protein, but the apples combined with the oatmeal ensure that you have plenty of fiber to start your day. This gives you light overnight oats with the flavors of apple pie. Naturally sweetened and enriched with cinnamon, this recipe calls for just 9 healthy ingredients that are perfect for fall or winter and beyond. You can make the resulting layered oatmeal-apple mixture on business mornings on the go for a high-fiber, nutritious snack. This breakfast is also great for vegetarians.

Ingredients:

  • 3/4 cup crisp, sweet apples, cut into small bite-sized pieces (peeling is optional for less texture).
  • 3/4 teaspoon ground cinnamon
  • 1 tablespoon maple syrup
  • 1 pinch sea salt
  • 3/4 cup unsweetened almond milk (or other non-dairy milk of choice)
  • 1 tablespoon chia seeds
  • 2 tablespoons creamy unsalted cashew or almond butter
  • teaspoon vanilla extract
  • 1/2 cup rolled oats

Preparation:

  1. In a small bowl or liquid measuring cup, mix almond milk, chia seeds, maple syrup, cinnamon, nut butter and vanilla.
  2. Then add the rolled oats and stir until everything is well mixed.
  3. Place apple mixture in the bottom of each container.
  4. Add half of the oat mixture at a time as a middle layer, dividing and placing the rest of the apples on top of the oatmeal.
  5. Refrigerate overnight or for at least 6 hours.
  6. Enjoy chilled or at room temperature.