Healthy Overnight Oats Recipe for Weight Loss

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 Recipe overhead view in a white bowl

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.

Bowl of Pumpkin Spice Overnight Oats topped with almond butter, pumpkin seeds, and granola

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.

Overhead view of Pumpkin Spice Overnight Oats in a bowl with granola and pumpkin seeds on the side

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.

Close up of a bowl of Pumpkin Spice Overnight Oats topped with almond butter, jam, and granola

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.

Spoon scooping a bite of Pumpkin Spice Overnight Oats out of a bowl

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Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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