If you're anything like me, mornings can be a whirlwind of activity, leaving little time for a healthy breakfast.
I struggled to find a quick, nutritious, and delicious breakfast for the longest time. Raw oats, in particular, were a challenge. The texture is tough and chewy for my liking. But I know oats are a powerhouse of nutrition, packed with fiber, protein, and essential vitamins, So I'd make them anyway. Enter overnight oats—a game-changer for my mornings and my health goals. They are neither calorie-conscious nor not; it all depends on how you make your overnight oats. I keep my low-calorie overnight oats simple, keeping the main ingredients to only what adds nutritional value.
My choice of low-calorie overnight oats ingredients
I chose these ingredients because they align perfectly with my weight loss goals. Each serves a purpose in keeping the breakfast low-calorie and nutrient-dense:
- Rolled Oats: They are the show's star, providing a hearty base rich in fiber, which helps keep you full longer. I'm not rigid, so I sometimes use "quick-cook" (instant) oats.
- Almond Milk: This low-calorie alternative to dairy milk; it adds creaminess without unnecessary calories.
- Blueberries: These little gems are packed with antioxidants, adding natural sweetness.
- Vanilla Extract and Cinnamon: Both enhance the flavor without adding calories. Plus, cinnamon helps regulate blood sugar levels.
- Chia Seeds: These tiny seeds are a powerhouse of nutrients. They provide a good dose of omega-3 fatty acids, protein, and fiber, contributing to satiety.
Why am I now an overnight oats fan?
- Preparing your breakfast the night before means you can grab it and go in the morning, freeing up time for other essential tasks. Whether heading to work, hitting the gym, or getting the kids ready for school, having breakfast ready can make your morning routine smoother.
- Oats are a great source of complex carbohydrates, which provide sustained energy throughout the morning.
- While I prefer the simplicity of a few ingredients, overnight oats are a versatile dish. You can switch the toppings and experiment with the spices as well.
Personalize your healthy overnight oats
- When preparing overnight oats, it's important to be mindful of ingredient portions to avoid unintentionally exceeding your calorie limit. Measuring spoons and a kitchen scale can help you keep track of your intake.
- If you're not a fan of almond milk, you can use other low-calorie options like fat-free milk, coconut water, or plain water. Similarly, if blueberries aren't your favorite, consider trying strawberries, raspberries, or a mix of your favorite fruits.
- Feel free to experiment with different flavor profiles. For instance, adding a teaspoon of cocoa powder and a few banana slices can create a delicious chocolate banana version. You could add a tablespoon of unsweetened applesauce and a sprinkle of nutmeg for an apple pie-inspired treat.
How long do overnight oats last?
Overnight oats can be stored in the refrigerator for 3-4 days. This makes them a great option for meal prep. Just make a big batch and portion it out for several days.
Can overnight oats be made without dairy?
You can use almonds, soy, coconut milk, and even water as the liquid base for overnight oats. You can also do a half and half of your favorite milk and water if you feel your oats are too dry.
Are overnight oats good for weight loss?
Overnight oats can be a great addition to a weight-loss diet. They are filling, low in calories, and packed with nutrients that support overall health.
What are some high-protein add-ins for overnight oats?
You can add Greek yogurt, protein powder, or cottage cheese to boost the protein content. Chia seeds and flaxseeds are also excellent sources of protein.
Switching to these low-calorie overnight oats has given me one more tool in my healthy breakfast arsenal. Try them, experiment with them, and even share them to spread the word!
