4 Low Calorie Overnight Oats You’ll Crave Every Single Morning

Overnight oats are the weekday breakfast hack you’ll actually look forward to. They’re quick, customizable, and budget-friendly. Even better, these four are light on calories but big on flavor—no sad, watery oats here.

Think creamy textures, fun toppings, and dessert-level vibes that still feel fresh and wholesome. Stir, chill, and wake up to breakfast that basically makes itself. Ready to meet your new morning rotation?

1. Bright Lemon Blueberry Cheesecake Oats That Taste Like Dessert

Overhead flat lay of Bright Lemon Blueberry Cheesecake Overnight Oats assembled in a clear glass jar: visible layers of old-fashioned rolled oats soaked in unsweetened almond milk, swirls of nonfat plain Greek yogurt mixed with a tablespoon of soft light cream cheese, and a generous layer of fresh blueberries (with a few burst frozen berries bleeding purple juice). Garnish with fine lemon zest curls and a few extra blueberries on top, set on a cool marble surface with a small dish of cream cheese, a zested lemon, and scattered oat flakes. Bright, clean lighting to emphasize creamy cheesecake texture, blueberry juiciness, and the sunny lemon aroma; no people, professional styling.

If you crave something tangy-sweet without the sugar crash, this is your bowl. It’s creamy, zesty, and dotted with blueberries that burst into mini pockets of jam. Perfect for warm mornings or when you want a pick-me-up that’s still under your calorie goals.

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 2/3 cup unsweetened almond milk (or skim milk)
  • 1/4 cup nonfat plain Greek yogurt
  • 1/2 cup fresh or frozen blueberries
  • 1 tablespoon light cream cheese, softened
  • 1 to 1 1/2 teaspoons honey or maple syrup (optional)
  • 1 teaspoon lemon zest (about 1/2 lemon)
  • 1 tablespoon lemon juice
  • 1/2 teaspoon vanilla extract
  • Pinch of salt

Instructions:

  1. In a jar or bowl, whisk the almond milk, Greek yogurt, light cream cheese, lemon zest, lemon juice, vanilla, honey, and a pinch of salt until smooth and creamy.
  2. Stir in the oats and fold in the blueberries. If using frozen berries, no need to thaw—let the fridge do the work.
  3. Cover and refrigerate at least 4 hours, preferably overnight, until thick and spoonable.
  4. In the morning, give it a good stir. Add a splash of milk if you like it looser.

Serve it up: Top with a few extra blueberries and a sprinkle of graham cracker crumbs if you’ve got the calories to spare. For a lighter version, skip the crumbs and add more lemon zest on top—bright, bold, and so good. Pro tip: Use Meyer lemons if you can find them for a sweeter citrus pop.

2. Apple Pie Overnight Oats With a Cozy Cinnamon Swirl

45-degree angle plated shot of Apple Pie Overnight Oats with a cozy cinnamon swirl in a rustic ceramic bowl: old-fashioned rolled oats soaked in unsweetened almond milk and unsweetened applesauce, topped with finely diced fresh apple pieces (skin-on for color), a glossy spiral of cinnamon stirred through, and a dollop of nonfat plain yogurt. Sprinkle of extra cinnamon and a few oat flakes on top, with a cinnamon stick and half a sliced apple in the background. Warm, autumnal tones and soft window light to evoke apple pie comfort; shallow depth of field to highlight the creamy oats and tender apple chunks.

All the apple pie vibes without turning on the oven. Tender apple, warm cinnamon, and just enough sweetness to feel indulgent. This one’s perfect for fall mornings or seriously any time you want something nostalgic and low effort.

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 2/3 cup unsweetened almond milk (or light oat milk)
  • 1/4 cup unsweetened applesauce
  • 1/2 small apple, finely diced (about 1/2 cup)
  • 1 tablespoon nonfat plain Greek yogurt (for creaminess)
  • 1 to 2 teaspoons maple syrup or zero-cal sweetener, to taste
  • 3/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • Optional: 1 teaspoon chia seeds for extra thickness

Instructions:

  1. In a jar, combine almond milk, applesauce, yogurt, maple syrup, cinnamon, nutmeg, vanilla, and salt. Whisk until smooth.
  2. Stir in the oats, diced apple, and chia seeds (if using). Mix well so the spices coat everything.
  3. Cover and chill at least 4 hours, preferably overnight, until the oats are tender and apple pieces slightly soften.
  4. Stir before serving. Adjust sweetness and thin with a splash of milk if desired.

Serve it up: Add a few toasted pecan pieces or a dusting of extra cinnamon. Want warm and cozy? Microwave for 20–30 seconds to take the chill off—smells like a bakery. For variety, swap applesauce for pumpkin puree and bump the cinnamon for instant pumpkin pie vibes.

3. Mocha Chip Protein Oats That Wake You Up

Tight close-up of Mocha Chip Protein Overnight Oats in a low glass tumbler: layered old-fashioned rolled oats soaked in unsweetened almond milk and cooled brewed coffee (deep mocha hue), folded with nonfat plain Greek yogurt for creaminess, and studded with mini dark chocolate chips on the surface. Micro-condensation on the glass, a small espresso cup and scattered coffee beans behind, subtle cocoa powder dusting on the rim. Moody, café-style lighting with rich contrast to showcase the glossy chocolate chips, silky oat-yogurt texture, and energizing coffee tone.

Breakfast and coffee in one creamy, chocolatey jar—yes, please. This is for the busy mornings when you want caffeine and protein without heavy calories. It’s rich, not cloying, and feels like a treat with mini chocolate chips sprinkled in.

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/4 cup cooled brewed coffee (or 1 teaspoon instant espresso in 1/4 cup water)
  • 1/4 cup nonfat plain Greek yogurt
  • 1 tablespoon unsweetened cocoa powder
  • 1 to 2 teaspoons maple syrup or sweetener of choice
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 1 tablespoon mini dark chocolate chips (or cacao nibs for fewer calories)
  • Optional: 1 teaspoon chia seeds for thickness

Instructions:

  1. Whisk almond milk, coffee, yogurt, cocoa powder, maple syrup, vanilla, and salt until the cocoa fully dissolves. A small whisk helps.
  2. Stir in oats, chia (if using), and half the chocolate chips.
  3. Cover and refrigerate overnight. The cocoa blooms and the oats get silky.
  4. Before serving, stir and sprinkle the remaining chips on top.

Serve it up: Add sliced banana for extra sweetness without much calorie impact, or dust with cocoa for a café look. If you’re caffeine-sensitive, use decaf coffee and keep the flavor. Pro move: Mix in a drop of peppermint extract in winter for thin-mint energy.

4. Tropical Mango Coconut Oats That Feel Like Vacation

Overhead ingredient-prep flat lay for Tropical Mango Coconut Overnight Oats on a sunlit white tile surface: neat piles of old-fashioned rolled oats, a small pitcher of unsweetened coconut milk beverage (carton style), a ramekin of nonfat plain Greek yogurt, and a board with finely diced ripe mango (vivid orange-yellow). A finished jar sits to the side showing the final mix—creamy coconut-speckled oats flecked with mango cubes—topped with extra mango and a light sprinkle of shredded coconut. Bright, vacation-like vibe with teal napkin accents, crisp shadows, and a refreshing, beachy mood.

Sunshine in a jar—creamy, fruity, and lightly coconutty. This bowl keeps things light while still tasting lush, thanks to juicy mango and a hint of lime. It’s the breakfast you want when you’re over gray mornings.

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 2/3 cup unsweetened coconut milk beverage (from a carton, not canned)
  • 1/4 cup nonfat plain Greek yogurt
  • 1/2 cup finely diced ripe mango (fresh or frozen, thawed)
  • 1 teaspoon honey or agave (optional, adjust to taste)
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon fresh lime juice
  • Zest of 1/4 lime
  • Pinch of salt
  • Optional: 1 teaspoon unsweetened shredded coconut for topping

Instructions:

  1. In your jar, combine coconut milk, Greek yogurt, honey, vanilla, lime juice, lime zest, and a pinch of salt. Stir until smooth.
  2. Mix in the oats and fold in the diced mango.
  3. Cover and chill for at least 4 hours or overnight until thick and creamy.
  4. Stir before serving. Add a splash of coconut milk if you want it looser.

Serve it up: Sprinkle shredded coconut on top and add a few extra mango cubes. Feeling fancy? A tiny pinch of chili-lime seasoning makes the mango pop—trust me. For a lower-calorie tweak, use extra lime zest and skip the honey if your mango is sweet.

Make-Ahead Tips and Lightening Tricks

Keep things effortless with a mini assembly line: set out four jars, whisk your wet base once, then portion. Use rolled oats (not steel-cut) for the best creamy texture. If you want thicker oats without extra calories, add chia seeds (1 teaspoon) or let your jars sit an extra few hours.

To stay low calorie, stick with unsweetened milks, nonfat or low-fat yogurt, and sweeten sparingly. Fresh fruit does a lot of heavy lifting flavor-wise, so taste before adding honey or syrup. And if you love crunch, add nuts right before serving so they don’t get soggy.

Storage and Meal Prep

These keep well in the fridge for up to 4 days, though fruit texture is best within 2–3. For frozen fruit, add it straight in—no thawing required. Use jars with tight lids, and give your oats a good stir before digging in.

There you go: four light, flavor-packed jars that practically make mornings fun. Pick one for each day, rotate them weekly, and you’ll never get bored. Ready to prep tonight and wake up to something you actually want to eat? Seriously, your future self will thank you.

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