Start your morning off right with this quick and satisfying overnight oats recipe — perfect for meal prep and packed with fiber, plant-based protein, and natural sweetness. Just 6 ingredients, no cooking required, and only ~200 calories per serving!
Whether you’re trying to eat lighter, fuel up fast, or avoid processed breakfast options, these overnight oats check all the boxes.
🥣 Why You’ll Love These Overnight Oats
- ✅ Just 200 calories per jar
- 💤 Prep once, enjoy all week
- 🌾 Full of fiber + plant-based protein
- 🍓 Naturally sweet and fruit-filled
- 🥄 Great for grab-and-go mornings
📝 Ingredients (Makes 1 Serving | ~200 Calories)
- 25g rolled oats (~¼ cup) – 95 kcal
- 120ml unsweetened almond milk (~½ cup) – 15 kcal
- 5g chia seeds (~1 tsp) – 25 kcal
- 40g strawberries or blueberries, sliced (~¼ cup) – 15 kcal
- 1.5g cinnamon (~½ tsp) – 2 kcal
- 5g honey or maple syrup (optional) – 20–30 kcal
🍯 Skip the honey for an ultra low-sugar version!
🍴 How to Make Overnight Oats
- Mix Base Ingredients
In a jar or bowl, combine the oats, almond milk, chia seeds, and cinnamon. - Add Sweetener (Optional)
Stir in honey or maple syrup for a touch of natural sweetness. - Add Fruit
Gently mix in the strawberries or blueberries, or layer them on top for a pretty presentation. - Refrigerate Overnight
Cover and refrigerate for at least 4–6 hours, or overnight for best texture. - Serve & Enjoy!
Give it a quick stir in the morning. Eat cold or warm it up. Top with more fruit or a few chopped nuts if desired!
🍓 Nutrition Info (Per Serving)
- Calories: ~200 kcal
- Protein: 6g
- Carbs: 32g
- Fat: 6g
- Fiber: 6g
- Sugar: ~6g (depending on fruit/sweetener)
- Calcium: 20% DV
- Iron: 10% DV
- Sodium: 90mg
⚡ A perfectly balanced light breakfast with energy-sustaining carbs and healthy fats!
💡 Tips & Flavor Ideas
- Go tropical: Swap berries for mango + coconut flakes
- Protein boost: Stir in Greek yogurt or protein powder
- Make it vegan: Use maple syrup instead of honey
- Batch prep: Make 3–5 jars at once for weekday breakfasts
📌 More Easy Breakfasts Under 250 Calories
📸 Pin This Healthy Overnight Oats Recipe!
Follow @LowCalorieFoodie on Pinterest for more high-protein, low-calorie breakfasts like this! Save this recipe for your weekly meal prep lineup 💪✨
