3 Overnight Oats Recipes for Weight Loss, 341 to 388 Calories a Jar

These three overnight oats recipes for weight loss each make one jar of 341 to 388 calories, with 15 to 17 g of protein and no more than two teaspoons of maple syrup. Stir them at night, keep them cold, and breakfast is waiting:

Jar	Where the protein comes from	Per jar
Strawberry kefir with orange and pistachios	Kefir, oats, pistachios	348 calories, 15 g protein
Apple cinnamon with soy milk and hemp seeds	Soy milk, hemp seeds, oats	388 calories, 17 g protein
Pumpkin pie with silken tofu	Silken tofu, soy milk, pumpkin seeds	341 calories, 16 g protein

Start with good rolled oats and the rest is easy. A jar, a spoon, five minutes before bed: that is the whole method, and it is why overnight oats survive the busy weeks when a cooked breakfast does not. What changes from one jar to the next is the liquid and the fruit. Kefir brings tang, soy milk brings body, and a spoonful of blended tofu turns canned pumpkin into something close to pie filling. Each jar is measured, so you know what you are eating. None of them is a shortcut to weight loss; they are simply breakfasts that are easy to portion and easy to repeat.

Nutrition and protein in each jar

Jar	Calories	Protein	Fat	Added sugar from maple syrup
Strawberry kefir	348	15 g	10 g	about 4 g (1 teaspoon)
Apple cinnamon hemp	388	17 g	15 g	about 4 g (1 teaspoon)
Pumpkin pie tofu	341	16 g	10 g	about 8 g (2 teaspoons)

In all three overnight oats recipes for weight loss, the oats give each jar a little over 5 g of protein; the rest comes from the liquid and the seeds. The apple jar is the highest in calories because hemp seeds bring fat as well as protein: 20 g of them account for about 111 of its 388 calories.

The sugar column counts only the maple syrup. The CDC explains that added sugars include syrups and honey but not the sugars naturally found in milk and fruit, so the kefir, strawberries and apple do not count. It also relays the Dietary Guidelines advice for adolescents and adults to keep to no more than 10 grams of added sugars per meal (Get the Facts: Added Sugars). All three jars stay under that line, as long as the syrup is measured with a spoon.

Want more protein in the jar?

If 15 to 17 g is not enough for you, the high protein overnight oats in the list at the top reach about 20 g with Greek yogurt and show how far food alone can take a jar. On a morning when a spoon is too slow, one of our protein smoothies for weight loss does the same job in a glass.

What trials on oatmeal and fullness found, and where they stop

Nobody has run a trial on overnight oats and body weight. What exists are short feeding studies of oatmeal at breakfast, measuring hunger over the morning and how much people ate at the next meal. Four of them, all randomized, read on PubMed:

• Oatmeal against an oat cereal. In a crossover trial with 48 healthy adults (PMID 26273900), instant oatmeal increased fullness, reduced hunger and led to less eaten at lunch than the same calories of a ready-to-eat oat cereal. The authors point to the oat fiber, beta-glucan, and to oats being well hydrated. Several authors worked for PepsiCo research, which makes oat products.
• Oatmeal against corn flakes. With 36 adults, half of them overweight (PMID 25612907), oatmeal left people fuller than the same calories of corn flakes, and they ate less at a lunch served three hours later, more so in the overweight group.
• More oat fiber did not mean less hunger. A 2020 trial in 28 adults (PMID 31828287) added more or thicker oat beta-glucan to a breakfast. It slowed stomach emptying and lowered blood sugar after the meal, yet appetite and the amount of pizza eaten at lunch did not change.
• Eggs were more filling than oatmeal. In a four-week crossover trial with 50 young adults (PMID 28146063), two eggs a day raised several self-reported fullness scores compared with a packet of oatmeal. Protein matters, which is why every jar below carries 15 g or more.

The common limit: every one of these tested hot oatmeal, on a single morning or for a few weeks, and none set out to measure weight loss. Read them as a reason oats make a sensible breakfast, not as proof that a jar of oats slims anyone down.

Strawberry kefir overnight oats with orange and pistachios

Kefir does the soaking here, so the oats come out tangy and loose, almost like a drinkable yogurt with body. Frozen strawberries thaw overnight and bleed pink juice through the jar; you do not need to defrost them first.

Makes 1 jar. Prep 5 minutes. Chill overnight.

Ingredients

• 1/2 cup (40 g) rolled oats
• 2/3 cup (160 ml) plain low-fat kefir
• 1 tablespoon (7 g) ground flaxseed
• 1/2 cup (75 g) frozen unsweetened strawberries
• 1 teaspoon maple syrup
• 1 teaspoon finely grated orange zest
• 1 tablespoon (8 g) shelled pistachios, roughly chopped

Steps

1. Stir the base. In a jar, stir the oats, kefir, flaxseed, maple syrup and orange zest until no dry oats are left at the bottom.
2. Add the fruit. Drop the frozen strawberries on top and press them in lightly with the spoon.
3. Chill. Close the jar and refrigerate overnight.
4. Finish with the pistachios in the morning, so they stay crunchy, and stir the strawberry juice through before eating.

Per jar: about 348 calories, 15 g protein, 51 g carbohydrate, 10 g fat, 72 mg sodium.

Serve it with a few extra fresh strawberries when they are in season, or a little more orange zest if you like it bright.

Apple cinnamon overnight oats with soy milk and hemp seeds

This one tastes like the inside of an apple pie, without the pastry. The grated apple softens into the oats overnight and sweetens them, so a single teaspoon of syrup is enough. Hemp seeds are the quiet protein here: two tablespoons add a little over 6 g and a soft, nutty taste.

Makes 1 jar. Prep 5 minutes. Chill overnight.

Ingredients

• 1/2 cup (40 g) rolled oats
• 3/4 cup (180 ml) unsweetened soy milk
• 2 tablespoons (20 g) hulled hemp seeds
• 75 g green apple with its skin, coarsely grated (about half an apple)
• 1/2 teaspoon ground cinnamon
• 1 teaspoon maple syrup

Steps

1. Grate the apple last. Stir the oats, soy milk, hemp seeds, cinnamon and maple syrup in a jar, then grate the apple straight in, so it has no time to brown on the board.
2. Mix well. Stir until the apple is spread through the oats.
3. Chill. Close the jar and refrigerate overnight.
4. Finish with an extra pinch of cinnamon on top in the morning.

Per jar: about 388 calories, 17 g protein, 48 g carbohydrate, 15 g fat, 73 mg sodium.

What to change if you prefer it creamier: let the jar sit at room temperature for ten minutes before eating, or warm it gently. Any tart, crisp apple works in place of a green one.

Pumpkin pie overnight oats with silken tofu

Canned pumpkin, blended with a little silken tofu and soy milk, becomes a smooth, spiced cream that soaks into the oats. You taste pumpkin pie; the tofu disappears and leaves its protein behind. This is the sweetest of the three, with two teaspoons of syrup.

Makes 1 jar. Prep 7 minutes. Chill overnight.

Ingredients

• 1/2 cup (40 g) rolled oats
• 1/3 cup (80 g) canned pumpkin puree, not pumpkin pie filling
• 60 g silken tofu (about 2 oz)
• 1/2 cup (120 ml) unsweetened soy milk
• 2 teaspoons maple syrup
• 1/2 teaspoon ground cinnamon
• 1 tablespoon (8 g) pumpkin seeds

Steps

1. Blend the cream. Blend or whisk the pumpkin, tofu, soy milk, maple syrup and cinnamon until completely smooth, with no white specks of tofu left.
2. Stir in the oats. Pour the pumpkin cream into a jar, add the oats and stir until every flake is coated.
3. Chill. Close the jar and refrigerate overnight.
4. Finish with the pumpkin seeds scattered on top just before eating.

Per jar: about 341 calories, 16 g protein, 49 g carbohydrate, 10 g fat, 75 mg sodium.

Share it as a make-ahead breakfast for two: double everything, blend once, and split the cream between two jars. The rest of the can keeps for the next batch.

How to make overnight oats that set well

• Keep the ratio. About 1/2 cup of rolled oats to 1/2 to 3/4 cup of liquid gives a spoonable jar. Kefir is thicker than soy milk, which is why it needs less.
• Stir to the bottom. Dry oats hide at the base of the jar and stay hard. Run the spoon all the way down before you close the lid.
• Toppings at the last minute. Pistachios and pumpkin seeds go soft overnight; add them in the morning.
• Measure the extras. A tablespoon of smooth peanut butter adds about 96 calories according to USDA, without changing how the jar looks. Use a measuring spoon for the syrup and the seeds.
• Thin in the morning. If the jar is too thick, add a splash of the same liquid and stir.

Make-ahead and storage

You can stir two or three jars at once for the week. Keep them closed in the fridge, which FoodSafety.gov says should run at 40°F (4°C) or below (Cold Food Storage Chart). The chart has no line for soaked oats, so plan on eating the jars within a couple of days: a cautious habit, not an official limit. The oats keep drinking the liquid as they sit, so a jar made two days ahead will be thicker. For a whole week of breakfasts, lunches and dinners planned around one cook day, our meal prep ideas for weight loss show how to organize the containers. And if lunch is still a long way off when the jar is empty, our high protein snacks for weight loss are portioned to bridge the gap.

Do flat stomach overnight oats recipes for weight loss exist?

No food or recipe works on one part of the body, and none of the trials above measured belly fat or waist size; they measured hunger and the next meal. A jar of oats can help by being a filling, measured breakfast that makes the rest of the day easier to plan. Any recipe that promises a flat stomach is selling a hope, not a result.

Safety and allergens

• Allergens. The strawberry jar contains milk (kefir) and pistachios, a tree nut. The apple and pumpkin jars contain soy (soy milk, tofu). Swap the pistachios for pumpkin seeds if tree nuts are a problem, and check the labels of your oats and plant milk for other allergens.
• Cold chain. Keep the jars in the fridge at 40°F (4°C) or below until you eat them, and take them to work in an insulated bag.
• Added sugar. Flavored kefir and sweetened soy milk carry their own added sugar; use plain, unsweetened versions to keep the figures above.

If you are trying to lose weight with a medical condition or while taking medication, ask your doctor or a registered dietitian which calorie and protein targets suit you.

What we read

• Nutrition: each jar was calculated ingredient by ingredient from USDA FoodData Central, including rolled oats, low-fat kefir, unsweetened soy milk, hulled hemp seeds, silken tofu, canned pumpkin and maple syrup. The tablespoon weights of flaxseed and pumpkin seeds come from USDA portions of related entries, so every total is an estimate. Orange zest is too small to count.
• Studies: a PubMed search on November 4, 2026 for randomized trials, reviews and meta-analyses on oats and oatmeal with satiety, appetite and body weight. We read the abstract of each trial cited above.
• Official sources: FoodSafety.gov, Cold Food Storage Chart; CDC, Get the Facts: Added Sugars; both read on November 4, 2026.