15+ Overnight Oats Recipes for Weight Loss

Oats soaked in almond milk with chia seeds and banana and blueberries (sweetened with stevia or monk fruit instead of honey). Each jar has around 236 calories & fibre (8.5 g). Make it in five minutes the night before and grab from the fridge on busy mornings.

Flax seeds, chia seeds and cinnamon stirred through oats and unsweetened almond milk, finished with raisins and walnuts. Delivers 12g of fibre and 10g of protein per serving — a hearty jar that keeps you full until lunch without added refined sugar.

Diced apple, cinnamon, nutmeg and a touch of maple syrup over old-fashioned oats with chia seeds and chopped walnuts. Tastes like dessert but lands around 361 calories with 10g of fibre — beta-glucan from the oats helps support steady energy through the morning.

Pumpkin purée, oat milk, chia seeds and warm pumpkin spice folded into quick oats — under 300 calories with 10g each of protein and fibre. Fully plant-based, ideal for autumn meal prep when you want something cozy without heavy cream or butter.

A simple jar of oats and chia seeds soaked in almond milk, topped with fresh figs, a drizzle of raw honey and chopped pecans. Roughly 245 calories and 7g of fibre. Swap figs for berries or peaches when they are in season.

Greek yogurt, natural peanut butter and soy milk layered with rolled oats and chopped strawberries for about 18g of protein per jar — no protein powder needed. PB&J flavour with real staying power, perfect before a workout or a long commute.

One bowl makes five jars: Greek yogurt, hemp hearts, chia seeds, quick oats and unsweetened milk whisked together for 30g+ of protein per serving without powder. The smartest Sunday prep when you want a high-protein breakfast all week.

Rolled oats, chia seeds, unflavoured protein powder and full-fat cottage cheese blended with high-protein milk — a thick, creamy jar with 35–40g of protein. Keeps hunger away for hours and works well if you are hitting a daily protein target for weight loss.

Extra chia seeds, Greek yogurt and rolled oats soaked overnight for 14g of fibre and strong satiety signals. Designed to stabilise blood sugar and prevent mid-morning crashes — add cacao nibs on top for crunch without much extra sugar.

Rolled oats, vanilla whey protein, Greek yogurt and chia seeds soaked in unsweetened almond milk — over 36g of protein in one jar. Naturally sweetened with a little maple syrup and finished with fresh berries for a meal-prep breakfast that feels like a treat.

The everyday base: 50g rolled oats soaked overnight with cinnamon and milk, topped with natural yogurt, mixed berries, a small drizzle of honey and almond butter. Balanced, customisable and the perfect starting point if you are new to overnight oats.

Cocoa powder stirred into oats and yogurt with a touch of maple syrup, chilled overnight and topped with fresh raspberries. Satisfies chocolate cravings while staying portion-controlled — two jars prepped in minutes for you and a partner.

Vanilla protein powder, peanut butter, chia seeds and Greek yogurt mixed into oats with cold water or milk — about 17g of protein and 7g of fibre at roughly 349 calories. Top with extra nut butter and frozen blueberries before eating.

Oats and chia seeds soaked in unsweetened almond milk, crushed raspberries folded through and finished with yogurt and toasted almonds. Four servings at about 370 calories each with 12g of fibre — batch-prep friendly for the whole household.

Mashed banana, cinnamon, maple syrup and peanut butter stirred through oats and milk — around 20g of protein and 6g of fibre per serving. Top with sliced banana and flaked almonds for texture. Filling enough to skip mid-morning snacking.

Rolled oats soaked in vanilla unsweetened almond milk overnight, finished with a spoonful of granola and chopped almonds. Simple, reliable and easy to scale — make three jars on Sunday and eat through Wednesday without any morning effort.

Milk, Greek yogurt, rolled oats, honey and chia seeds shaken in a jar with fresh blueberries — protein-rich, lightly sweetened and ready after eight hours in the fridge. Keeps up to one week, so one prep session covers busy weekdays.

Banana slices, almond butter and chia seeds layered with oats and unsweetened almond milk — no cooking and no refined sugar. Maple syrup and vanilla add gentle sweetness. Swap banana for berries or use flax instead of chia for variety across the week.