Healthy & Special Diets > Recipes for Weight Management > Portion Control Recipes > Single-Serving Breakfast Recipes

Single-Serving Overnight Oats for Weight Management

This easy overnight oats recipe is perfect for a quick, healthy, and portion-controlled breakfast. It's packed with fiber and protein to keep you feeling full and satisfied, aiding in weight management.

Prep Time
5 minutes
Cook Time
0 minutes (overnight refrigeration)
Servings
1
Ingredients
  • 1/2 cup Rolled Oats
  • 1 tablespoon Chia Seeds
  • 1 cup Almond Milk (unsweetened)
  • 1/4 cup Greek Yogurt (plain, non-fat)
  • 1/2 cup Berries (fresh or frozen)
  • to taste Stevia or Erythritol (optional)
  • 1/4 teaspoon Vanilla Extract (optional)

Preparation

Combine rolled oats, chia seeds, almond milk, and Greek yogurt in a jar or container.

Sweeten and Flavor

If desired, add stevia or erythritol to sweeten. Stir in vanilla extract for extra flavor.

Add Berries

Gently fold in the berries. You can add them on top just before serving if you prefer to keep them from becoming too soft.

Refrigerate Overnight

Cover the jar or container and refrigerate for at least 4 hours, or preferably overnight. This allows the oats to soften and absorb the liquid.

Serving

In the morning, give the oats a good stir. If they seem too thick, add a splash of almond milk to reach your desired consistency. Enjoy cold!

Nutrition Facts Estimated per Serving

Calories: Approximately 250-300, Protein: 15-20g, Carbohydrates: 35-40g, Fiber: 10-12g, Fat: 5-8g (Note: These values are estimates and can vary depending on the specific ingredients used).

Other Important Considerations for Nutrition

  • Adjust sweetness to your preference. Be mindful of added sugars in your sweetener.
  • Consider adding a scoop of protein powder for an extra protein boost.
  • Experiment with different fruits, nuts, and spices to customize your overnight oats.

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FAQ

  • Can I use different types of milk?

    Yes, you can substitute almond milk with other plant-based milks like soy milk, oat milk, or regular dairy milk. Keep in mind that this will affect the calorie and macronutrient content.
  • Can I make this recipe ahead of time?

    Yes, overnight oats can be stored in the refrigerator for up to 3 days.
  • I don't like Greek Yogurt. What can I use?

    You can use regular yogurt, skyr or cottage cheese as a substitute for greek yogurt