5 overnight oats recipes you must try to speed up weight loss

Quick and healthy don't always go together, but overnight oats are a delicious exception. A favourite among weight loss enthusiasts and busy professionals, overnight oats can be put together in just a few minutes, but the magic happens while you sleep. Typically made by soaking rolled oats overnight in a mason jar or any other container with a lid, they require no cooking. Depending on your taste and wellness goals, you can customize your oats with a variety of add-ins such as chia seeds, Greek yogurt, maple syrup, cardamom, or honey.

Fibre-rich and gluten-free, oats make for a perfectly filling breakfast on busy mornings. Soaking them overnight can give them a soft and pudding-like texture that is easy to digest and preferred by many. The good thing is they can be customized as per your wellness goals. People aiming for weight loss can add chia seeds, almond milk, and berries to keep the meal nutrient-dense but light. Adding yoghurt can make your recipe gut-friendly. If getting better sleep is your aim, try adding almonds, cocoa powder, and a drizzle of honey.

Overnight oats are packed with health benefits. High in soluble fibre, they can prevent blood sugar spikes and lower cholesterol levels. They also help in weight loss by promoting satiety.

Here are few recipes you can try to support weight loss:

1. Classic apple cinnamon overnight oats
Ingredients
Rolled oats – ½ cup
Unsweetened almond milk – ½ cup
Apple (chopped) – ½ small
Greek yoghurt (optional) – 2 tbsp
Chia seeds – 1 tsp
Cinnamon – ½ tsp
Honey or maple syrup – 1 tsp (optional)

Instructions

In a jar or bowl, mix oats, almond milk, yogurt, chia seeds, and cinnamon. Add chopped apples and a drizzle of honey if needed. Stir well, seal the jar, and refrigerate overnight. Stir before eating in the morning. You can add a splash of milk if too thick.

2. Berry almond protein overnight oats

Ingredients
Rolled oats – ½ cup
Unsweetened almond milk – ½ cup
Mixed berries (fresh or frozen) – ½ cup
Chia seeds – 1 tsp
Almond butter – 1 tbsp
Vanilla protein powder – 1 scoop (optional)
Slivered almonds – 1 tbsp

Instructions
Mix oats, almond milk, protein powder, and chia seeds in a jar. Layer in the berries and add almond butter. Top with slivered almonds. Refrigerate overnight and enjoy cold.

3. Chocolate banana overnight oats

Ingredients
Rolled oats – ½ cup
Low-fat milk or plant-based milk – ½ cup
Banana (mashed) – ½
Cocoa powder – 1 tbsp
Chia seeds – 1 tsp
Honey – 1 tsp (optional)

Instructions
In a bowl, combine oats, milk, chia seeds, cocoa powder, and mashed banana. Mix thoroughly and refrigerate overnight. Stir before serving and top with banana slices if desired.

4. Coconut mango overnight oats

Ingredients
Rolled oats – ½ cup
Coconut milk (light) – ½ cup
Mango (chopped) – ½ cup
Chia seeds – 1 tsp
Desiccated coconut – 1 tbsp
Lime juice – a few drops (optional)

Instructions
Mix oats, coconut milk, chia seeds, and desiccated coconut in a jar. Add chopped mango and a splash of lime juice. Stir well, seal, and refrigerate overnight. Stir and serve chilled.

5. Peanut butter banana overnight oats

Ingredients
Rolled oats – ½ cup
Skim milk or plant-based milk – ½ cup
Peanut butter – 1 tbsp
Banana (sliced or mashed) – ½
Chia seeds – 1 tsp
Ground flaxseeds – 1 tsp (optional)

Instructions

Mix oats, milk, chia seeds, and flaxseeds in a jar. Add mashed banana and swirl in peanut butter. Refrigerate overnight and stir before eating. Top with banana slices if desired.

(Recipes by Falak Hanif, Nutritionist at Cloudnine Group of Hospitals, Bangalore)