The Best Overnight Oat Combinations for Faster Weight Loss, Says Dietitian — Eat This Not That

Oatmeal is one of the healthiest foods you can have for breakfast when you’re trying to lose weight, but sometimes you don’t have time to cook it in the morning. For the busy oatmeal lovers out there, night oats are a great alternative that you can make ahead of time and enjoy in the morning.

According to our medical board expert Laura Burak, MS, RD, author of Slimdown with Smoothies, and founder of Laura Burak Nutrition, The best overnight oats formulas for weight loss are those that contain protein-rich ingredients.

“The key to creating a balanced oat recipe that helps control blood sugar and keep you full is to make sure the oats are mixed with a higher protein liquid, and include more protein such as Nuts, seeds, nut butter, Greek yogurt, and/or protein powder“,” says Burak. “You can even add more nutrients and natural sweetness like cinnamon and berries.”

Keep reading for some ideas for overnight oatmeal combos you can try this week, and for more healthy recipes be sure to check out these 19 high-protein breakfasts that will keep you full.

Kirsten Hickman / Eat This, Not That!

This overnight blend of oats gives you a good protein boost with chia seeds and peanut butter. Chia seeds can contain about 4.7 grams of protein per ounce, and peanut butter has about 7 grams per two tablespoons.

You can use dairy milk to get more protein, and you can also add some berries to get more fiber!

Get our recipe for Peanut Butter Night Oats.

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Berry Keto and Creamy Overnight Oats
Carlin Thomas / Eat This, Not That!

These keto night oats are filling and delicious. The combination of walnuts and hemp hearts gives you a good protein boost, with walnuts containing about 4.5 grams of protein per 1/4 cup and hemp hearts having about 10 grams per serving size. The healthy fats from coconut milk will keep you going all morning hours, too.

Get our Keto Overnight Oats recipe.

Courtesy of Cooking Classy

Almond butter is a good source of protein and healthy fats with about 3 grams of protein per tablespoon, making it a great addition to your overnight oats. To this mix, you can add the milk of your choice, bananas, chopped almonds, and flaxseeds to boost the nutrients.

Get the recipe from Cooking Classy.

Courtesy of Minimalist Baker

This combination is great because nut butters not only give you a good amount of protein, but the apple mixed with oats will ensure you get plenty of fiber to start your day.

Get the recipe from Minimalist Baker.

Courtesy of Eating Bird Food

Vanilla protein can be a delicious addition to any overnight oat blend, and this blend contains nut butters, berries, and chia seeds to keep you feeling fuller for longer.

Get the recipe from Eating Bird Food.

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