Overnight Oats for Weight Loss: 8 Recipes You Have to Try

Starting your day with a nutritious breakfast can set the tone for the rest of your day, especially if you're focused on weight loss. 

Overnight oats are not only easy to prepare, but they’re also versatile, delicious, and packed with nutrients that help you stay full longer. Nourishing, full of fibre, and packed with antioxidants. What’s not to love?

They’re the perfect start to the day for people on a weight loss journey. A true breakfast of champions. 

Here, we’re sharing five of the best overnight oats recipes featuring our delicious meal shake flavors —Chocolate Brownie, Vanilla Ice Cream, and Strawberry & Cream. 

You can mix these blends with water or milk and use them as a meal replacement as well as adding them to meals like smoothies or overnight oats (naturally) to pack in the nutrients and protein while keeping it lean.

These recipes are designed to keep you satisfied, energised, and on track with your weight loss goals.

They say breakfast is the best meal of the day, these easy overnight oats for weight loss recipes will help keep it that way. 

Do you need to eat breakfast to lose weight?

We all know someone who skips breakfast and another who swears it’s the key to weight loss. 

But which one is it?

Whether or not you should eat breakfast really depends on your individual preferences, lifestyle, and how your body responds to food. 

There’s no universal rule that says breakfast is essential for weight loss. The most important factor is creating a sustainable eating pattern that works for you.

The benefits of eating breakfast for weight loss

There are a few reasons that you might find eating breakfast beneficial in your weight loss journey. 

Appetite control: A healthy breakfast can help control hunger and prevent overeating later in the day. Starting the day with a balanced meal might reduce cravings for unhealthy snacks.

Metabolism boost: Some studies suggest that eating breakfast can kickstart your metabolism, helping you burn more calories throughout the day.

Consistent energy levels: A nutritious breakfast can provide steady energy, preventing energy dips that might lead to unhealthy food choices.

The benefits of skipping breakfast

For others, they will forgo breakfast, and there can also be benefits to this approach, which might help with your weight loss journey.

Intermittent fasting: Skipping breakfast is a form of intermittent fasting, which has been shown to help some individuals lose weight by reducing the overall number of calories consumed in a day.

Reduced calorie intake: If skipping breakfast doesn’t lead to overeating later, it could actually help reduce daily calorie intake, aiding in weight loss.

Personal preference: Some people simply aren’t hungry in the morning, and forcing themselves to eat when they’re not hungry can lead to unnecessary calorie consumption.

Calories in vs calories out

Weight loss is less about how many times a day you eat and more about how much you eat at those times of day.

You need to ensure that whether or not you are eating breakfast, you are ensuring that you are eating the right amount of calories—that means enough to fuel your body (no starving yourself here), but also with enough of a deficit to lose weight. 

You will need to work out how many calories you need to lose weight as an individual and track your calories to ensure you eat the right amount. 

Are overnight oats healthy?

If you’re picking your breakfast options and on a weight loss journey, then you’ll need to be careful in ensuring that you eat enough to fuel your body while keeping your calories low enough that you can lose weight. 

So are overnight oats healthy?

Generally speaking, yes, overnight oats are a healthy addition to your breakfast cuisine. Not to mention, they’re very convenient, and you can bulk-make overnight oats to save time in the morning. 

How are they good for you?

• High in fibre
• Nutrient-dense
• High in protein

Of course, it depends on the toppings that you choose, as some will naturally be more healthy than others. And that’s why you’ll need to be clear on how many calories you can consume in a day and ensure you are sticking to that. 

Our addition of PhenQ meal shake adds a dose of protein (16g), which will keep you fuller for longer (and they taste delicious) - making our overnight oats a healthy breakfast option if you are on a weight loss journey. 

What you’ll need to make healthy overnight oats…

You don’t need much (beyond the ingredients), but it will help to have some mason jars or sealable containers to store and eat your overnight oats from. 

Use a jar or a lid or any small container that can be sealed tightly and stored in a fridge overnight. 

The best basic overnight oat recipe for weight loss…

If you’re firmly in camp breakfast, you’ll want something that is quick and easy to make, packed full of nutrients, and that will keep you full til lunch. 

All of our recipes use the base ingredient of rolled oats mixed with delicious toppings and flavourings to make breakfast the best meal of the day. 

We’ve also included our PhenQ meal shakes, which have 16g of whey protein in them. Protein is an essential macro, helping manage blood sugar, control cravings and keep you fuller for longer, essential if you are trying to lose weight. 

1. Chocolate Brownie Delight overnight oats

Approx calories: 240 to 245 

Get your chocolate fix in this delicious and basic overnight oats recipe utilising our chocolate brownie meal replacement shake. 

Ingredients…

• ⅓ cup rolled oats
• ½ scoop Chocolate Brownie meal shake powder
• 1 tsp chia seeds
• 1 tsp cocoa powder
• ¾ cup unsweetened almond milk
• 1 tsp almond butter
• Toppings: A few fresh berries (around ¼ cup)

Method…

1. In a jar or bowl, combine the rolled oats, Chocolate Brownie meal shake powder, chia seeds, and cocoa powder.
2. Pour in the unsweetened almond milk and stir until everything is well combined.
3. Add the almond butter and mix well.
4. Cover and refrigerate overnight.
5. In the morning, top with fresh berries before enjoying.

2. Vanilla Ice Cream Dream overnight oats 

Approx calories: 220

A vanilla cream in a mason jar, this overnight oats recipe is sure to be a winner. Pop it in the fridge overnight and start the day right. 

Ingredients…

• ⅓ cup rolled oats
• ½ scoop Vanilla Ice Cream meal shake powder
• 1 tsp chia seeds
• ½ tsp vanilla extract
• ¾ cup unsweetened almond milk
• 1 tsp shredded coconut
• Toppings: A few fresh blueberries (around ¼ cup)

Method…

1. Mix together the rolled oats, Vanilla Ice Cream meal shake powder, chia seeds, and vanilla extract in a jar or bowl.
2. Add the unsweetened almond milk and stir until well-mixed.
3. Stir in the shredded coconut.
4. Cover and refrigerate overnight.
5. In the morning, top with fresh blueberries and…enjoy.

3. Strawberry & Cream Bliss overnight oats 

Approx calories: 215 to 220 

A strawberry and cream dream in a jar—this delicious concoction is packed full of health benefits that will keep you feeling full and satisfied. 

Ingredients…

• ⅓ cup rolled oats
• ½ scoop Strawberry & Cream meal shake powder
• 1 tsp chia seeds
• ¾ cup unsweetened almond milk
• ¼ cup fresh or frozen strawberries, sliced
• Toppings: Additional strawberries (around ¼ cup)

Method:

1. Combine the rolled oats, Strawberry & Cream meal shake powder, and chia seeds in a bowl or jar.
2. Pour in the unsweetened almond milk and stir until everything is well combined.
3. Add the sliced strawberries and mix well.
4. Cover and refrigerate overnight.
5. In the morning, top with additional strawberries before serving.

4. Chocolate-Covered Strawberry overnight oats

Approx calories: 235 to 250

Another easy overnight oats recipe with a healthy twist. This is packed full of protein powder from our two-meal shakes and it’s sure to satisfy your sweet tooth and keep you full til lunch.

Ingredients…

• ⅓ cup rolled oats
• ¼ scoop Chocolate Brownie meal shake powder
• ¼ scoop Strawberry & Cream meal shake powder
• 1 tsp chia seeds
• ¾ cup unsweetened almond milk (swap our for soy milk if you prefer)
• ½ tsp dark chocolate chips or cocoa nibs
• Toppings: Fresh strawberries (around ¼ cup)

Method…

1. In a jar or bowl, mix the rolled oats, Chocolate Brownie meal shake powder, Strawberry & Cream meal shake powder, and chia seeds.
2. Add the unsweetened almond milk and stir until everything is well combined.
3. Stir in the dark chocolate chips or cocoa nibs.
4. Cover and refrigerate overnight.
5. In the morning, top with fresh strawberries before enjoying.

5. Tropical Vanilla Paradise overnight oats 

Approx calories: 240 to 255

This easy overnight oats recipe is a taste bud tantalising winner any day of the year. Crammed with oats and chia seeds, it’s as delicious as it is simple to make.

Ingredients…

• ⅓ cup rolled oats
• ½ scoop Vanilla Ice Cream meal shake powder
• 1 tsp chia seeds
• ¾ cup unsweetened coconut milk
• ¼ cup diced mango
• 1 tsp shredded coconut
• Toppings: A few pineapple chunks (around ¼ cup) or other fresh fruit of your choosing

Method…

1. Mix the rolled oats, Vanilla Ice Cream meal shake powder, and chia seeds in a jar or bowl.
2. Pour in the unsweetened coconut milk and stir until everything is well-mixed.
3. Stir in the diced mango and shredded coconut.
4. Cover and refrigerate overnight.
5. In the morning, top with pineapple chunks before serving.

6. Creamy Almond Butter and Berry overnight oats

Approx calories: 435 to 455 

This delicious recipe combines healthy fats, Greek yoghurt, and the flavour boost of your Vanilla Ice Cream meal shake powder. It's a balanced, nutrient-packed breakfast option that's both satisfying and delicious.

Ingredients…

• ⅓ cup rolled oats
• ⅓ cup plain Greek yoghurt (non-fat or low-fat)
• ½ cup unsweetened almond milk
• 1 scoop Vanilla Ice Cream meal shake powder
• 1 tbsp almond butter (or peanut butter if you prefer)
• 1 tsp chia seeds
• ¼ cup fresh or frozen mixed berries (blueberries, raspberries, strawberries)
• ½ tsp vanilla extract
• 1 tsp honey or maple syrup (optional)

Method…

1. Combine the oats, Greek yoghurt, and almond milk in a jar or bowl. Stir until the oats are fully mixed with the yoghurt and milk.
2. Add the Vanilla Ice Cream meal shake powder and stir thoroughly to ensure it is well incorporated into the mixture.
3. Mix in the almond butter and chia seeds, stirring until the almond butter is evenly distributed.
4. Add the vanilla extract and honey or maple syrup (if using) to sweeten and enhance the flavor.
5. Fold in the mixed berries, spreading them throughout the mixture.
6. Cover and refrigerate the jar or container overnight, or for at least four hours.
7. In the morning, stir the oats again and enjoy them straight from the jar, or transfer to a bowl if preferred.

7. Chocolate Brownie Mint Chip overnight oats

Approx calories: 350

How about a wild card to keep things interesting? These mint choc chip-inspired overnight oats are as delicious as they are healthy​​—what’s not to love?

Ingredients…

• 1/2 cup old-fashioned rolled oats
• 1 scoop (25 grams) Chocolate Brownie meal shake powder
• 3/4 cup unsweetened almond milk 
• 1 tablespoon chia seeds 
• 1/2 teaspoon peppermint extract
• 1 tablespoon unsweetened cocoa powder 1
• 1 tablespoon sugar-free chocolate chips
• Fresh mint leaves for garnish

Method…

1. In a mason jar or container, combine the oats, Chocolate Brownie meal shake powder, chia seeds, and cocoa powder. Mix well.
2. Add the almond milk, peppermint extract, and stir until all ingredients are fully combined.
3. Fold in the sugar-free chocolate chips.
4. Seal the container with a lid and refrigerate overnight or for at least 3 hours
5. In the morning, give the oats a good stir. If the mixture is too thick, add a splash more almond milk to reach your desired consistency.
6. Top with fresh mint leaves and additional chocolate chips if desired.
7. Enjoy your Chocolate Brownie Mint Chip Overnight Oats cold, or warm it up if you prefer.

Ready to make overnight oats for weight loss?

If you’re a breakfast lover with a busy schedule, overnight oats are the perfect addition to your life. 

Easy to make, delicious, and packed full of protein and nutrients, these recipes are a delicious way to feel fuller for longer while staying on track with your weight loss goals. 

Try these recipes, and start your day with a burst of flavour that keeps you energised and satisfied.

Check out our meal shake flavours here, and you can even save by subscribing.