Are overnight oats good for you, and can they help with weight loss? Yes, they can. When made with the right ingredients, overnight oats are a healthy, balanced meal that supports fat loss and keeps you full for hours. They are high in fibre, easy to prep, and can be customised to suit your tastes, daily calorie needs and protein targets.
I probably get asked three or four times a month by fat loss coaching clients about overnight oats. Questions like how do you make them, do you eat them cold, can you put protein powder in, and what ingredients are best if you’re trying to lose weight. So, I thought I would put everything in one place. This blog explains what makes overnight oats good for you, how they compare to porridge, and whether they actually help with fat loss. You’ll also get five recipes for healthy overnight oats for weight loss, including how to make high-protein overnight oats with full calorie and protein info.
Are Overnight Oats Good For You or Better Than Porridge?
Overnight oats are made by soaking raw oats in milk or yoghurt. You leave them in the fridge overnight and eat them cold the next day. That means no cooking and no fuss in the morning. Porridge, on the other hand, is made by heating oats in milk or water until they go soft.
So which one is better?
Both overnight oats and porridge are made with oats, which are a great source of fibre, vitamins, and slow-release carbs. They can help keep you full and give you energy through the morning.
The main difference is in the texture and taste. Overnight oats are usually creamier and thicker, while porridge is warm and smooth. Some people prefer the comfort of hot porridge, especially in winter. Others like the grab-and-go option of overnight oats, especially if you’re short on time in the morning.
If you like using protein powder, I reckon it tastes way better in overnight oats than in hot porridge! But maybe that is just me!?
From a nutrition point of view, they are very similar. What really matters is what you add to them. If you fill your oats with sugary toppings or loads of honey, it will push up the calories. If you add things like Greek yoghurt, protein powder, or fruit, they become a healthy, balanced meal.
Are Overnight Oats Good For Weight Loss?
If you’re trying to lose weight, overnight oats can be a helpful option. They are high in fibre, which helps you feel full and stops you from snacking later. They’re also easy to portion control, because you can make a set amount and stick to it.
Because you prepare them in advance, you’re less likely to make poor food choices in the morning. You can also tweak the ingredients to suit your calorie and protein targets. For example, using skimmed milk and low-fat yoghurt will lower the calories. Adding protein powder or chia seeds will increase the protein.
Just remember, overnight oats are not a magic weight loss food. But they can be a great tool if you’re tracking your calories and want something quick, healthy, and satisfying.
How Do You Make Overnight Oats?
Making overnight oats is simple. Start with basic ingredients:
- 40 to 50 grams of rolled oats
- 100 to 150 millilitres of milk of your choice
- Optional extras like Greek yoghurt, chia seeds, fruit, or protein powder
You mix the ingredients together in a jar or tub. Put the lid on and leave them in the fridge overnight. In the morning, give them a quick stir and eat them cold. You can also warm them in the microwave for 30 to 60 seconds if you prefer them hot.
Now, let’s look at five great overnight oats recipes. Each one is high in protein and around 400 to 500 calories, depending on your ingredients.
Keep in mind that calorie and protein figures may vary depending on the brands or products used. These are estimates only.
1. Peanut Butter and Banana Overnight Oats
Ingredients
- 50g rolled oats
- 150ml skimmed milk
- 50g low-fat Greek yoghurt
- 1 tbsp peanut butter (16g)
- 1 small banana, sliced (90g)
- 1 tsp chia seeds (5g)
Instructions
Mix everything in a jar or tub.
Stir well and cover with a lid.
Leave in the fridge overnight.
Eat cold or warm in the microwave for 30 seconds.
Calories 425
Protein 20g
2. Chocolate Protein Overnight Oats
Ingredients
- 40g rolled oats
- 150ml unsweetened almond milk
- 100g low-fat Greek yoghurt
- 20g chocolate protein powder
- 1 tsp cocoa powder
- 1 tsp chia seeds
- 1 tsp maple syrup (optional)
Instructions
Stir everything together in a jar or tub.
Cover and leave in the fridge overnight.
Add a splash of milk in the morning if it’s too thick.
Calories 405
Protein 28g
3. Berry and Vanilla Overnight Oats
Ingredients
- 50g rolled oats
- 100ml semi-skimmed milk
- 100g low-fat vanilla yoghurt
- 80g mixed frozen berries
- 1 tsp flaxseeds
Instructions
Mix oats, milk, and yoghurt in a jar.
Stir in the frozen berries and flaxseeds.
Leave in the fridge overnight.
Give it a stir in the morning and enjoy cold.
Calories 390
Protein 17g
4. Apple and Cinnamon Overnight Oats
Ingredients
- 45g rolled oats
- 150ml skimmed milk
- 80g low-fat Greek yoghurt
- 1 small apple, grated (100g)
- Half tsp cinnamon
- 1 tsp honey
Instructions
Combine all ingredients in a jar.
Stir well and leave in the fridge overnight.
Add a few apple slices on top in the morning if you like.
Calories 410
Protein 18g
5. Mocha Overnight Oats
Ingredients
- 40g rolled oats
- 150ml unsweetened oat milk
- 100g low-fat Greek yoghurt
- 20g vanilla or mocha protein powder
- 1 tsp instant coffee
- 1 tsp cocoa powder
- 1 tsp maple syrup (optional)
Instructions
Mix all ingredients in a jar.
Stir until smooth.
Refrigerate overnight.
Eat cold or microwave for 45 seconds.
Calories 420
Protein 27g
What To Take Away From This
Overnight oats are a solid choice if you want a quick breakfast that keeps you full and fits your goals. You can make them high in protein, low in calories, and packed with fibre. Plus, they’re easy to prep ahead, so you save time in the morning. Try out a few of the recipes above and find the one that suits your taste. It’s one small change that could help you stay on track without much effort.
If you need more help with building better habits and hitting your goals without overthinking food, have a look at my weight loss coaching with daily check-ins. I work with people who want a realistic approach that fits their life and still gets results.
