Best Healthy Overnight Oats Recipe for Weight Loss

Are you on a quest for a nutritious and delicious breakfast that can support your weight loss goals? Look no further! We’ve got the best healthy overnight oats recipe for weight loss.

 

Are Overnight Oats Good for Weight Loss?

If you are wondering “Are overnight oats good for weight loss?” the answer is yes, and for several reasons:

1. High fiber content: The oats and chia seeds in this recipe are excellent sources of fiber. Fiber helps promote feelings of fullness, reduces appetite, and slows down the digestion process, which can aid in weight management by preventing overeating.
2. Nutrient-dense ingredients: Fresh blueberries are rich in antioxidants and vitamins, providing essential nutrients while keeping the calorie count relatively low. The lemon/lime zest adds a burst of flavor without adding extra calories. Chopped pistachio nuts and desiccated coconut offer healthy fats and additional texture to the dish.
3. Controlled sugar content: The blueberry compote is sweetened with just 2 tablespoons of maple syrup, providing a touch of sweetness without excessive sugar. By minimizing added sugars, this recipe helps prevent blood sugar spikes and cravings for more sugary foods.
4. Healthy fats: The coconut milk used in the overnight oats adds creaminess and a source of healthy fats. Healthy fats can help increase satiety, improve nutrient absorption, and provide a sense of satisfaction after consuming a meal.
5. Customizable and balanced: This recipe provides a balanced combination of carbohydrates, proteins, and fats. You can adjust the portion sizes and toppings to meet your specific dietary needs and preferences while still maintaining a healthy balance.

It’s important to note that while this recipe can be a part of a weight loss plan, overall calorie intake and portion control are key factors. It’s also essential to consider individual dietary needs and adjust the recipe accordingly.

Mason Jar Overnight Oats Recipe for Weight Loss

Making overnight oats in a Mason jar is a great idea for several reasons, especially when it comes to overnight oats for weight loss:

Portability: Mason jars are a convenient and portable option for storing overnight oats. The jar’s sturdy construction and tight-sealing lid make it easy to take your breakfast on the go, making it a perfect choice for those who are following a weight loss plan. Whether you’re heading to work, school, or the gym, you can simply grab your jar of nutritious overnight oats and enjoy a satisfying meal wherever you are.

Meal prep: Mason jars are ideal for meal prepping, which is an essential strategy for successful weight loss. By preparing multiple servings of overnight oats in advance, you save time and effort during busy mornings. Simply grab a jar from the refrigerator, and your delicious and healthy breakfast is ready to be enjoyed.

Visual appeal: The clear glass of a Mason jar allows you to see the beautiful layers of ingredients in your overnight oats. From the oats and chia seeds to the vibrant fruits and toppings, the visual appeal of the layers adds to the overall enjoyment of the meal. It’s like having a mini work of art in your breakfast jar, making it even more enticing and enjoyable.

Airtight seal: Mason jars come with lids that provide an airtight seal, which is crucial for keeping your overnight oats fresh and preventing any spills or leaks during transportation. The airtight seal also allows you to shake the jar to mix the ingredients before consuming, ensuring that the flavors are evenly distributed for a satisfying eating experience.

Eco-friendly: Choosing a Mason jar for your overnight oats is an eco-friendly choice, aligning with the principles of sustainable living. By opting for a reusable container, you reduce the need for disposable packaging or single-use containers, contributing to the reduction of waste and promoting environmental consciousness. It’s a small but meaningful step towards a greener lifestyle.

Making overnight oats in a Mason jar offers not only convenience, portability, and visual appeal but also supports your weight loss goals and promotes sustainability. It’s a practical and enjoyable way to prepare and enjoy your nutritious breakfast. So let’s dive into this decadent recipe and embrace the benefits of overnight oats for weight loss.

Best Overnight Oats Recipe for Weight Loss: Blueberry Muffins Overnight Oats

Blueberry Compote Ingredients:

400g Fresh blueberries
Juice of one lemon/lime
Zest of 1/4 Lemon or lime
2 Tbsp maple syrup
1 pinch (1 Pinch) salt
2 tbsp water

Overnight Oats Ingredients:

1 Cup (81 g) Old Fashioned Rolled Oats , Certified gluten-free if needed
2 Tbsp Chia Seeds
1 1/2 Cups (354.88 ml) coconut milk (warmed)
Zest of 1/4 Lemon or lime
1 Tbsp chopped pistachio nuts
2 Tbsp desiccated coconut
1 Tsp vanilla extract
1 Tbsp maple syrup or sweetener of choice

Instructions:

1. To make the Blueberry Compote. Combine all the Blueberry Compote ingredients in a saucepan and bring to a boil. Mash the Blueberries, and continue to cook until tender and the mixture thickens a bit.
2. Let the mixture sit and cool. In a separate bowl, combine the Oats, Chia Seeds, pistachios, non Dairy Milk, Lemon Zest, Vanilla Extract, and 1 tbsp of sweetener of choice.
3. Mix and chill for 15 minutes. This will help thicken the mixture, so that it’s easier to pour into your overnight jars. (If it hasn’t thickened to preference, add in 1-3 tbsp more oats and a tsp or so more chia seeds and let sit again)
4. Start by distributing your oat mixture into the jars until about just over 1/2 of the glass jar. Followed by your blueberry compote around 2 Tbsp per jar.
5. Top the compote with coconut blueberry yogurt, sprinkle some crushed almonds, followed by another dollop of blueberry compote. Optional you can drizzle a little tahini paste before serving the next day.
6. Store in the fridge for up to 2-3 days.

Notes:

These Overnight Oats will keep for up to 3 days in the refrigerator.

You can use other grain flakes such as rice flakes or quinoa flakes,  if you cannot find gluten-free oats.

The oat mixture can be mixed in a bowl and then transferred to serving bowls or jars, like I did, or directly mixed in a Mason jar.

Use other berries to make the compote for variations and you can even use the same recipe by swapping out the blueberries for banana.

More Overnight Oats Recipes for Weight Loss

Need more overnight oats recipes for weight loss? Plan your week’s meals with these decadent treats.

Indulge in the perfect blend of flavors with this irresistible Mason Jar Peanut Butter and Banana Overnight Oats Recipe. It’s a delightful combination of creamy peanut butter, sweet banana, and wholesome oats that will leave your taste buds satisfied and your body fueled for the day ahead.  

Experience a burst of fruity goodness with this delectable Blueberry Overnight Oatmeal in a Jar Recipe. Packed with nutritious ingredients, it’s the perfect way to start your day on a colorful and refreshing note. Enjoy the wholesome goodness of blueberry overnight oats, offering a balanced and nourishing breakfast that will keep you energized throughout the day.

Embrace the cozy flavors of fall with this delightful Creamy Pumpkin Spice Overnight Oatmeal Recipe. Combining the comforting aroma of pumpkin with a blend of warm spices, this recipe is sure to become a seasonal favorite.

In the morning, open the jar to reveal a creamy and indulgent bowl of pumpkin spice overnight oatmeal. It’s the perfect balance of nourishment and fall-inspired goodness, ready to warm your taste buds and kickstart your day with a touch of seasonal delight.

Indulge in a delightful and nutritious breakfast with this Almond Butter Overnight Oatmeal Topped with Bananas Mason Jar Recipe. The combination of creamy almond butter, sweet bananas, and wholesome oats will leave you satisfied and energized for the day ahead.

The creamy almond butter, fragrant cinnamon, and the natural sweetness of the bananas will create a harmonious blend of flavors and textures. Enjoy this almond butter overnight oatmeal as a delicious and nourishing way to kickstart your day.

Indulge in a delicious and satisfying breakfast with this Nutella and Oatmeal Breakfast in a Jar Recipe. It’s a fusion of rich Nutella, creamy oats, and luscious strawberries that will make your mornings extra special.

If you are on quest for a nutritious and delicious breakfast that can support your weight loss goals, try this recipe for the best overnight oats recipe for weight loss. Start preparing this healthy overnight oats recipe for weight loss in Mason jars and experience the perfect blend of taste, nutrition, and practicality.

What other overnight oats recipes do you like to make in Mason jars? Please share in the comments.