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overnight oats

Overnight Oats for Weight Loss

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Ingredients Method Video Notes

Ingredients
  

  • 1/2 Cup (40g) Rolled oats (Old-fashioned not Instant/Quick/White Oats)
  • 1 Teaspoon (4g) Black Chia seeds(Organic best)
  • 1/4 Cup (57g) Plain Low Fat Greek Yogurt
  • 1/2 Teaspoon Stevia ( or any Sweetener/Honey/Date/Maple syrup)
  • 1/4 Teaspoon Cinnamon powder, optional
  • 1/2 Cup(122g) - Low Fat Unsweetened Milk (Almond/Soy/Cow/Oat milk)
For Toppings, optional
  • 3 Tablespoons low fat Greek yogurt (Or 1/2 Scoop Protein Powder)
  • Fresh berries (Blueberries & Strawberries)
  • 2 Sliced Almonds & Walnuts

Method
 

  1. Mix in Rolled Oats, Chia Seeds, Greek Yogurt, Sweetener(or date/maple syrup/honey), Cinnamon powder and Milk in a container. Mix well ensuring the Chia seeds are submerged properly.
  2. Cover airtight and Refrigerate for minimum 4 hours or Overnight.
  3. Serve it either cold or warm. I usually microwave it for a few seconds for better digestion.
  4. Top it with few tablespoons of Greek yogurt or Protein powder for extra protein. Add fresh berries like Strawberries and Blueberries. Optionally top with few chopped Walnuts and Almonds.

Video

Notes

Always choose Old Fashioned Rolled Oats(the chunky ones ) and not the Quick/Instant/White Oats as Rolled oats are better for blood sugar control because they are less processed and digest more slowly. Look for Brands like Bobs Red Mill, Quaker Oats, True Elements, Now Real Food Organic Rolled Oats, King Arthur, Trader Joe's, Organics Old Fashioned Oats, 365 Organic Old-Fashioned Rolled Oats, Captain Oats Rolled Oats etc
Choose Organic Black Chia Seeds for purity as the regular ones tend to have stones or dirt mixed in it sometimes.