Overnight Oats: Secret To Boosting Your Weight Loss Abilities (With Recipes)

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Oatmeal is one of the most nutritious breakfasts that you could consider eating. It is packed with fiber and various nutrients that improve your health. The fiber alone is worth the effort of preparing a bowl of oatmeal.

There are various types of oats and the type that you choose can impact the amount of nutrition that you receive. Steel cut oats are the least processed type of oats and, therefore, the most difficult to prepare. If you are used to using instant oatmeal, then using steel cut oats can seem like a chore.

Some people choose to go with rolled oats, as they are not as processed as instant oats, but are more processed than steel cut oats. The more processing, the fewer nutrients the oats retain. This makes rolled oats a happy medium. They are easier to prepare than steel cut oats but provide more nutrition than instant oats.

Read about the different types of oats and their health benefits.

By using overnight oats recipes, you will save a lot of time preparing your breakfasts. As the name implies, you prepare the oats the night before and they are ready to eat in the morning, avoiding the morning rush. Learn why they are the secret to activating your body’s weight loss abilities—plus 3 easy recipes.


Why Should You Eat Oats To Lose Weight?

Oats are rich in fiber, which is a necessary nutrient for promoting digestive health. Breakfast is often considered the most important meals of the day, as the energy that you receive will help you get through the day.

Overnight oats will definitely provide you with the energy, but they will also provide you with fiber that can help you control your appetite and resist food cravings. The aid that fiber brings to your digestive system will also boost your metabolism.

This combination of benefits will help you lose weight with minimal effort; though, you should combine this with regular exercise and other healthy food choices. If you want to take advantage of these weight loss benefits, then use some of these overnight oats recipes.


1. Raspberry, Almond, and Coconut Overnight Oats

The recipe makes one serving, but you could prepare a larger batch in a larger jar if you choose.


  • ½ a cup of rolled oats
  • ½ a cup of unsweetened coconut milk
  • ½ a cup of raspberries (frozen ones work well too)
  • 1/8 teaspoon of almond extract
  • 1/8 teaspoon of ground cinnamon
  • 1 teaspoon of raw honey
  • 1 teaspoon of shredded coconut
  • ½ a tablespoon of sliced almonds


Use a pint size glass mason jar to prepare these overnight oats. Add the oats, milk, raspberries, extract, ground cinnamon, and raw honey in a jar. Stir the ingredients until they are thoroughly combined. Place a lid on the jar and store in your fridge overnight. Keep in the fridge for 2 to 3 days.

When you are ready to serve, add the shredded coconut and almonds. Stir everything, as some of the ingredients may have settled, and then serve.


2. Nut Butter and Banana Overnight Oats

If you like peanut butter, you will love this next recipe. As with the previous recipe, there is no cooking or baking involved. You simply combine the ingredients and leave it overnight in the fridge.


  • ½ cup of rolled oats
  • ½ a cup of almond milk
  • 2 tablespoons of nut butter of choice
  • ½ a ripe banana
  • 1 tablespoon of unsalted nuts of choice


Pour the milk into your jar. Stir the nut butter into the milk until it is mostly blended. Add the thinly-sliced banana and rolled oats. Stir until the ingredients are thoroughly combined. Place the lid on the jar and store in the fridge. In the morning, stir the oats and add a small dash of almond milk. Sprinkle the nuts of choice on top and serve.


3. Blueberry Walnuts Overnight Oats

Blueberry walnuts overnight oats is a delicious overnight oats recipe. Prepare as the above and store in fridge overnight for a nutritious healthy breakfast.

overnight oats


  • ½ cup of rolled oats
  • ½ a cup of coconut milk (or milk of choice)
  • ½ cup of frozen blueberries
  • 1 teaspoon of chia seeds
  • 1 tablespoon of maple syrup
  • 1 tablespoon of crushed walnuts


Combine all of the ingredients in a mason jar. Thoroughly stir everything together until the oats are completely coated in liquid. Place the lid on the jar and store in the fridge. In the morning, you could stir in a little extra coconut milk to help loosen up the oats.


These overnight oats recipes are so amazing you will want to eat them every day! If you are looking for a healthy breakfast to help promote weight loss, try these simple oat recipes.



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About Sara Ding

Sara Ding is the founder of Juicing-for-Health.com. She is a certified Wellness Health Coach, Nutritional Consultant and a Detox Specialist. She helps busy men and women identify their health issues at the root cause, in order to eliminate the problems for optimum physical/mental health and wellbeing.

Show comments (17)


  1. If I wanted to use steel cut oats in place of the rolled oats, would you recommend cooking them first?

    1. Sara Ding

      Hi Penny, steel-cut oats are definitely very nutritious and using if for overnight oats usually will soften it, though still a little chewy. Try some and see how you like your overnight oats, if you prefer them softer, you may like to cook it a little the next time, so that it’s softer and according to the texture you like.

  2. Can you use raw steel-cut oatmeal in the over night process or do you have to cook them? Thank you.

    1. Sara Ding

      Hi Patrick, steel-cut oats are definitely very nutritious and using if for overnight oats usually will soften it, though still a little chewy. Try some and see how you like your overnight oats, if you prefer them softer, you may like to cook it a little the next time, so that it’s softer and according to the texture you like.

  3. This might be a dumb question but can I just use Tupperware? I don’t have any jars.

    1. Sara Ding

      Hi Crane, not a dumb question, thank you for asking. We don’t encourage use of plastic jars or containers for storing food. You may find this article informative: https://juicing-for-health.com/still-using-plastic-cookwares-and-containers.html.
      For health reason, you may like to invest in a couple of glass jars or containers. They are really useful, can be reused over and over, and with proper care, they may even last your life time. Or, any used and recycled glass jars may work too, those from pickles or sauces. Always keep some handy. I hope this helps!

      1. Any recycled glass jar will work. Salsa/ pasta/ pickles… The list is endless 🙂

  4. Carol Cassara

    I had to pin this. Ilove how easy it is and I eat both yogurt and oatmeal, nice to combine

    1. Sara Ding

      Yes, you can use any milk of your choice, except that skim milk is not the best, nutrition-wise.

  5. Can you heat this in the morning? The thought of cold oatmeal kind of grosses me out.

    1. If you don’t like cold oatmeal, you can remove your overnight oats from the fridge and leave it out in room temperature. It should warm up a little in about 20-30 minutes. If you want hot oatmeal, then there is no need to soak it overnight, just cook it in the morning. Enjoy!

  6. simone Best

    Hi, I love the idea of over night oats … but it’s going into Autumn and I was wondering if I could use seasonal fruits like kiwi or cooked rhubarb instead of berries and banana’s ( I’m trying to establish an ecological food conscience household).

    1. Hi Simone, absolutely! You’re always encouraged to eat locally grown produce and fruits that are in season as they tend to be most nutritious. Thank you for sharing.

  7. Denise Rusinowski

    I make overnight oats but use Greek yogurt instead of milk. I make 3-5 jars on Sunday or Monday morning for a quick grab and go breakfast. I always add chia seeds. Very yummy and nutritious

    1. Yes, you can certainly heat it up in the morning, over the stove on low heat. If you want to do this, then add the fruits only after you’ve heated up your oatmeal. Enjoy!

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