TODAY YOUR EYES ARE IN FOR A FEAST. A couple of years ago when I embarked on my weight loss journey, I started to explore easy, nutritious, time-saving, no-cook recipes… and I actually found an answer. Overnight oats! ZERO cooking involved and it only takes you 5 minutes to prepare. In fact, the first recipe I wrote has taken me through countless yummy meals. Now, I share with you 5 mad delish recipes for no-cook overnight oats – all UNDER 400 CALORIES!
My first recipe was published in 2012, but remains one of the most popular posts on the Blog. It even got featured on Skinny Mom as a “sensational breakfast” recipe! I’m flattered, really. :)
Although I’ve been enjoying overnight oats for over 2 years, I recently decided to highlight their goodness again by sharing photos of my concoctions via Instagram and Facebook. I’ve been receiving an increasing number of queries from those of you who are trying to lose weight and don’t know what to eat. I’m super thrilled that, after seeing my jars of overnight oats, more of you asked for the recipe. Some of you even sent photos of your amazing creations! Bravo.
Overnight oats are simply underrated and certainly deserve more exposure! Oatmeal may be generally perceived as breakfast food, but trust me – these are so good, I can have them any time.
With calorie and portion control in mind, I’ve formulated these recipes to be under 400 calories – to help you, I even stated the calorie breakdown! Feel free to adapt them according to your dietary preferences. Intolerant of cow’s milk? Use soy or almond milk. Don’t fancy a particular fruit? Change it. Got a larger calorie allowance? Upsize reasonably. Just work within your calorie limits; track and log everything in your diary accordingly. :)
(1) In my recipes, I only use wholegrain rolled oats. I dislike instant oats for their fine texture (versus thick, chewy rolled oats) and sugar and sodium additives. I don’t recommend super calorific muesli either. When purchasing rolled oats, check the ingredients list – the only ingredient should simply be rolled oats. Having said that, I’d like to try steel cut oats one day; and
(2) Read my step-by-step guide on how to make your overnight oats. For all of the below recipes, I layered the contents in the order you see, sealed the jars, and stored them overnight in the fridge.
Now let me entice you with the first jar - BLACK FOREST OVERNIGHT OATS - doesn’t the name sound super yummy already! You don’t have to restrict your recipes to plain milk. You can use flavoured milk in moderation, too. Chocolate and cherry go so well together, they should be married! Defo one of my favourite jars so far.
Black Forest Overnight Oats (Nail this at: 375 calories)
50g rolled oats (185 calories);
75ml low-fat chocolate milk (56 calories);
100g Greek yoghurt (59 calories); and
15 cherries (75 calories).