200-Calorie Overnight Oats are more than just a healthy breakfast, they’re part of my everyday rhythm. My story with this simple, nourishing dish started during the cooler months while working early mornings in a bustling food stall in Berlin. The chill in the air begged for something comforting, but I needed something fast, light, and nourishing that would fuel me through prep, service, and clean-up.
That’s when I began prepping overnight oats in glass jars, layering oats, cinnamon, fruit, and just enough creaminess to feel indulgent without tipping the calorie scale. Over the years, I perfected a formula that clocks in under 200 calories per serving while still tasting like a warm hug. It’s now one of the most popular and requested recipes in our Fresh Leaf Rezepte community.
In this post, you’ll find the exact recipe I use, plus tips to make it your own. Whether you’re focused on healthy eating or just need a reliable morning meal, these 200-Calorie Overnight Oats offer flavor, flexibility, and comfort, all in one jar.
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200 Calorie Overnight Oats
- Total Time: 5 minutes (plus overnight chill)
- Yield: 1 jar
- Diet: Vegetarian
Description
These 200-Calorie Overnight Oats are creamy, comforting, and packed with fiber, all in a grab-and-go jar. With banana, chia seeds, cinnamon, and a touch of yogurt, they’re the perfect breakfast to fuel your day without the sugar crash.
Ingredients
- 1/4 cup rolled oats
- 1/4 cup unsweetened almond milk
- 2 tablespoons low-fat Greek yogurt
- 1/2 small banana, sliced
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon vanilla extract
- 1 teaspoon chia seeds
- 1 teaspoon honey or maple syrup (optional)
Instructions
- In a clean jar or airtight container, layer rolled oats, chia seeds, and cinnamon.
- In a small bowl, mix almond milk, Greek yogurt, vanilla extract, and optional honey or maple syrup.
- Layer sliced banana over the dry ingredients.
- Pour the wet mixture into the jar. Stir gently to combine all layers.
- Seal and refrigerate overnight (at least 6 hours). Enjoy cold or warmed up in the morning.
Notes
Use rolled oats for best texture. Chia seeds help thicken the mix overnight. Keep stored in the fridge for up to 5 days. Adjust for macros by swapping banana for berries or adding protein powder.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Method: No-Cook
- Cuisine: Healthy
Ingredients for 200-Calorie Overnight Oats
What makes this recipe special is how much satisfaction you get for just 200 calories. The ingredients are accessible, easy to swap, and great for meal prep.
Base Ingredients (per serving):
- 1/4 cup rolled oats (100 cal)
- 1/4 cup unsweetened almond milk (8 cal)
- 2 tbsp low-fat Greek yogurt (15 cal)
- 1/2 small banana, sliced (45 cal)
- 1/4 tsp ground cinnamon
- 1/4 tsp vanilla extract
- 1 tsp chia seeds (20 cal)
- 1 tsp honey or maple syrup (10 cal) – optional
Each jar holds a perfect balance of carbs, fiber, and a touch of protein. The combination of oats and chia seeds gives lasting energy without weighing you down. You can batch prep these jars for the week in under 10 minutes.
If you like the idea of breakfast in a jar, you’ll also enjoy the Wholesome Banana Bread Baked Oats, it’s a similar vibe, but perfect for cozy weekends.
Step-by-Step Instructions
Making 200-Calorie Overnight Oats couldn’t be simpler. Here’s how to get them right every time:
- Layer dry ingredients: In a clean jar or airtight container, add rolled oats, chia seeds, and cinnamon.
- Mix wet ingredients: In a small bowl, stir together almond milk, Greek yogurt, vanilla, and optional sweetener.
- Add fruit: Slice banana (or berries) and layer over the dry mixture.
- Combine everything: Pour the liquid mixture into the jar and stir gently to combine all layers.
- Refrigerate: Seal and refrigerate overnight (at least 6 hours). By morning, you’ll have creamy, ready-to-eat oats.
Enjoy straight from the jar or transfer to a bowl. For crunch, try topping it with a few crushed walnuts or a sprinkle of low-calorie granola from this Protein Cottage Cheese Cookie Dough inspired twist.
Tips for Success
1. Choose the right oats: Use old-fashioned rolled oats, not quick oats, for the perfect creamy texture. Steel-cut oats won’t soften enough without cooking.
2. Don’t skip the chia: Chia seeds absorb liquid and help thicken the mixture, creating a pudding-like texture that’s key to good overnight oats.
3. Keep it sealed: Always store your overnight oats in an airtight container to prevent drying out and to preserve freshness for up to 4–5 days.
4. Adjust to your macros: Need more protein? Add a spoonful of vanilla protein powder or use high-protein yogurt. Trying to lower sugar? Swap banana for berries and skip the honey.
For more delicious low-cal options that don’t feel like a compromise, check out our Healthy Pumpkin Donut Holes (Paleo & Gluten-Free) for a guilt-free treat you’ll love post-breakfast.
Flavor Variations
One of the best things about 200-Calorie Overnight Oats is how customizable they are. Try these easy twists to keep your mornings fresh:
Gluten-Free Version:
Use certified gluten-free rolled oats. Most oats are naturally gluten-free, but cross-contamination can occur during processing.
Berry Bliss Jar:
Swap banana for 1/4 cup fresh strawberries or blueberries. Berries lower the sugar content and still add natural sweetness.
Spiced Apple Pie:
Add 1/4 cup finely chopped apple and a dash of nutmeg. This cozy fall twist pairs beautifully with a spoon of cinnamon.
Mango Coconut Dream:
Replace banana with 2 tbsp diced mango and use coconut yogurt instead of Greek. It’s tropical and still under 200 calories. If you love these flavors, you might also enjoy our Mango Chia Seed Pudding with Coconut Milk.
Chocolate Lovers Version:
Add 1 tsp cocoa powder and a touch of stevia for a low-calorie chocolate breakfast. A dollop of Greek yogurt on top adds creaminess without guilt.
And for those mornings when you need even more variety, try our fan-favorite Coconut Mango Chia Pudding, cool, creamy, and endlessly customizable like oats.
Storage & Meal Prep Tips
- Refrigerator: Store in the fridge for up to 5 days. This makes 200-Calorie Overnight Oats ideal for Sunday meal prep.
- Freezer: Avoid freezing; the texture breaks down after thawing.
- Batch prep: Make 3–5 jars at a time. Just remember to stir them before eating as separation is normal.
Keep your week exciting with other easy prep breakfasts like our Oatzempic meal idea or these Gluten-Free Meal Plan for Weight Loss staples that pair beautifully with overnight oats.
FAQ About 200-Calorie Overnight Oats
Are overnight oats healthy for weight loss?
Yes. 200-Calorie Overnight Oats are filling, rich in fiber, and easy to portion-control. They support stable blood sugar and digestion, which helps reduce cravings throughout the day.
Can I eat overnight oats every day?
Absolutely. As long as you vary your toppings and ensure balanced nutrition, overnight oats are a great daily breakfast.
Do overnight oats need to be refrigerated?
Yes. They require refrigeration to properly soften the oats and prevent spoilage.
Can I heat up overnight oats?
Yes! Though designed to be eaten cold, you can microwave them for 30–60 seconds if you prefer them warm.
Conclusion
Whether you’re meal prepping for the week, looking for a healthy low-cal breakfast, or simply craving something cozy, 200-Calorie Overnight Oats check every box. They’re flexible, flavorful, and fuel you without the crash.
Try the base recipe or create your own twist, just like in our 4-Ingredient Banana Bread Recipe where simplicity meets flavor.
Every spoonful is a reminder that good food doesn’t need to be complicated or heavy, it just needs to be made with care.