Name: Healthy Overnight Oats Recipe for Weight Loss
Prep time: 5 min
Total time: 3 h 5 min
Yield: 1
Ingredients: 1/2 cup gluten free rolled oats; 1 tablespoon buckwheat groats* (optional, but adds extra texture and nutrition); 1 tablespoon chia seeds; 2 tablespoons pure pumpkin puree; 1/4 cup plain coconut yogurt (or plain 0% fat Greek yogurt for a dairy option); 1 tbsp pure maple syrup; 1 tsp pumpkin pie spice mix; 1/2 cup unsweetened non-dairy milk of choice; 1 tablespoon almond butter; 1 tsp jam; 1/2 tablespoon pumpkin seeds; Sprinkle of your favourite granola

Jump to Recipe

This healthy overnight oats recipe for weight loss is packed with filling fiber and has the crunchy addition of buckwheat! It’s dairy-free, gluten-free, and perfect for a healthy breakfast when trying to lose weight.

Pumpkin Spice Overnight Oats To Help You with Weight Loss

Still one of my most popular recipes on the blog is an overnight oats recipe…my healthy vegan cookie dough overnight oats. It’s clear people love this easy and delicious breakfast idea (or snack/dessert!), and if made the right way with a balance of macronutrients it can also help aid in weight loss!

The flavor of this overnight oats recipe for weight loss is Pumpkin Spice! A perfectly spiced, filling, and creamy version of overnight oats filled with pumpkin goodness and tons of fibre to help with appetite control and digestive function. It’s also completely gluten-free, dairy-free and vegan so will help reduce inflammation in the body (which has a lot to do with weight!).

There’s an option to use Greek yogurt for an extra pop of protein which helps to balance blood sugars and support appetite management.

What Are Overnight Oats?

Traditional oatmeal is a cooked dish that you boil or microwave. Rolled oats are combined with liquid (water, milk, or non-dairy milk) and cooked until warm and soft.

“Overnight Oats” takes the cooking out and instead the oats soak overnight (or for at least 3-4 hours) in the liquid and by morning you have a soft, cooked oat consistency that is ready to eat!

You can enjoy overnight oats cold right from the fridge or warm them up quickly in the morning, it’s totally up to you and your preference. For this recipe, I prefer the oats warm as there’s something about the mixture of pumpkin and pumpkin spice that tastes better perfectly heated on a chilly fall day.

If you make overnight oats in a jar or Tupperware container, this easy breakfast can be taken on-the-go which is great for those who are rushed in the mornings or those who aren’t into cooking a big breakfast.

Healthy overnight oats/ Do they help with weight loss?

Obviously, every oatmeal recipe is different, but those made with natural sweeteners, rolled oats, and other whole-food ingredients, in my opinion would be considered healthy and they can definitely help with weight loss.

When made with whole foods including whole grain rolled oats, chia or flaxseeds, nut butter, and fruit or maple syrup (common ingredients found in overnight oats), this popular dish provides an ample amount of complex carbohydrates, filling fiber, healthy fats, protein, vitamins, and minerals.

When trying to lose weight it’s important to eat enough protein to help stabilize blood sugar levels and curb sugar cravings, and healthy fats also help you to feel more full so you don’t over eat later in the day.

Low-calorie overnight oats

While it is possible that some overnight oats recipes contain a high amount of calories per serving, it’s simply important to be mindful of what your body needs. Everyone is unique, so one persons “big breakfast” might be another persons “light snack”.

You can lower the number of calories by making smarter and more conscious choices about what you add to your oatmeal. Choose lower calorie options whenever possible.

Overnight oats without yogurt

If you don’t want to use yogurt for this recipe, swap it out for nonflavored unsweetened applesauce instead. This will help to still provide moisture for the oats so that they can soften while still giving you some nutritional value.

Overnight Oats Recipe for Weight Loss Ingredients:

Making a batch of these overnight oats is very simple. You’ll need the ingredients below and then you can include other additions such as berries or other optional toppings listed if you choose.

Here’s what you’ll need:

Whole rolled oats (regular or gluten-free certified) – full of fibre to help aid in appetite management
Chia seeds – a great source of fiber for appetite control and digestion support. Did you know a sluggish bowel can hold an extra 10 lbs of weight or more?
Whole buckwheat grains(optional but they add great texture!) full of fibre and protein to help aid in appetite management.
Pure maple syrup- a natural sweetener that won’tspikeblood sugar levels.
Unsweetened almond milk (or other non-dairy milk of choice)
Plain coconut yogurt or plain 0% Greek yogurt – great source of healthy fats and/or protein
Pure canned pumpkin puree – full of fibre to help aid in appetite management
Pumpkin pie spice(choose yourfavoritebrand, or see my recommendation linked) – contains cinnamon which helps to boost metabolism for weight loss support.

Optional Toppings:

I love putting tasty toppings on my overnight oats to add flavour and texture. Here are some great ideas:

Granola (gluten-free if needed)
Pumpkin seeds
Almond butter
Jam
Maple syrup

If your goal is weight loss be aware of not adding too many excess calories in the form of toppings. It’s always important to be mindful of your own body’s caloric needs.

Figure out how many calories you should be consuming per day with this free calorie and macronutrient intake calculator.

Notes on Protein Powder for Pumpkin Spice Overnight Oats

Adding protein powder to overnight oats is always a great idea, especially when it comes to weight loss.

When adding a protein powder to this recipe, you have the option of choosing your favourite brand, or one of my recommended brands. I find some protein powders have a strong flavour, and some have a gritty texture (especially when it comes to plant-based protein powders)so, here are my recommendations and tips!

If there is a brand you are familiar with and love, go with that one! You’re already used to the taste and texture so it won’t come as a surprise to you in your overnight oats.
Looking for recommendations? Try Orgain Vanilla Bean as the taste is subtle and the texture is good.
If you do not like the flavour of protein powder and do not need a vegan, I highly recommend an unflavoured collagen protein powder (Organika and Vital Proteins are great options!).

This healthy overnight oats recipe is easy, delicious, and definitely worth a try…especially if you are a pumpkin lover like I am!

FAQs

How long do overnight oats take?

It only takes about 5-10 minutes to prepare these oats but it takes a minimum of 2 hours for them to be edible. The time is needed to help the oats absorb the moisture in the yogurt and liquids so that the oats can become soft and chewable. Letting them rest overnight while you sleep is perfect for getting soft oats by the time you wake up.

How long do overnight oats last?

You can prepare your oats up to 5 days in advance! This means you can meal prep for the work week on Sunday and enjoy a tasty premade meal every morning before you start your day.

Do you eat overnight oats cold?

If you’re wondering “Do you heat up overnight oats?” The answer is no. Usually, this is a dish best served cold and chilled from the fridge as there is no heating needed to get the oats ready to eat. that said, the idea of eating cold oats is a turn-off to many so feel free to warm yours up if desired.

What oats to use for overnight oats

Old fashioned rolled oats are best because they will give a nice texture without being too crunchy or too mushy.

Are overnight oats good for weight loss?

When added to a healthy diet plan these oats could make a great contribution to your weight loss goals.

Do you have a weight loss goal? Tell me about it in the comments section and be sure to pin the photo below the recipe to save this one for later!