Trying to lose weight but still want a breakfast that fills you up and tastes good? These low calorie banana overnight oats for weight loss check every box. They’re made with simple ingredients, take just minutes to prep, and keep you full all morning long. Plus, you can make them your way—yogurt or no yogurt, it’s up to you!
Ingredients for Low-Calorie Banana Overnight Oats
Making low-calorie banana overnight oats is super easy! You only need a few simple ingredients. These oats are perfect for busy mornings and can be prepped in just a few minutes the night before.
Rolled Oats
Use ½ cup of rolled oats. They’re whole grain, full of fiber, and help keep you full longer. Avoid quick oats—they can turn mushy overnight.
Mashed Banana
Use ½ of a ripe banana. It adds natural sweetness without needing sugar. Bananas also give your oats a creamy texture.
Chia Seeds
Add 1 teaspoon of chia seeds. These tiny seeds are packed with fiber and omega-3s. They also help thicken the oats while they sit.
Greek Yogurt or Dairy-Free Option
Use ¼ cup of plain Greek yogurt for a creamy and protein-packed version. If you want low calorie banana overnight oats without yogurt, you can skip it or use a plant-based yogurt.
Milk of Choice
Use ½ cup of unsweetened almond milk or any milk you like. Almond milk is a good low-calorie choice, especially for low calorie banana overnight oats for weight loss.
Optional Add-ins
- 1/8 teaspoon of cinnamon for flavor
- A few drops of vanilla extract
- A pinch of salt to balance the sweetness
Step-by-Step Guide
Now that you have your ingredients, let’s make these simple banana overnight oats! This process takes less than 10 minutes.
Step 1: Mash the Banana
In a jar or bowl, mash ½ banana with a fork until it’s smooth. This will help it mix well with the other ingredients.
Step 2: Add the Oats and Chia Seeds
Pour in the ½ cup of oats and 1 teaspoon of chia seeds. These are your base ingredients for a hearty breakfast.
Step 3: Mix in Yogurt and Milk
Add ¼ cup of Greek yogurt and ½ cup of almond milk. Stir everything together until well combined. This is great for making banana overnight oats with Greek yogurt, but you can skip the yogurt for a no yogurt version.
Step 4: Add Flavor
Stir in cinnamon, vanilla, and a pinch of salt. These little touches make a big difference in flavor!
Step 5: Refrigerate Overnight
Cover your jar or bowl and put it in the fridge. Let it sit overnight or for at least 4–6 hours. The oats and chia seeds will soak up the liquid and become soft and thick.
Step 6: Serve and Enjoy
In the morning, give your oats a stir. You can eat them cold or warm them up if you like. Add more banana slices or a sprinkle of nuts on top.
If you’re looking for easy ways to upgrade your oat game, the Kialla Overnight Oats Recipe article offers simple suggestions for a perfect, customizable treat.
Health Benefits
Low-calorie banana overnight oats aren’t just easy and tasty—they’re packed with nutrition! They’re a smart choice for anyone trying to eat better, lose weight, or simply feel more energized.
Keeps You Full Longer
Thanks to the fiber in oats, banana, and chia seeds, this breakfast helps you stay full for hours. This is perfect if you’re trying to avoid snacking between meals.
Supports Weight Loss
Low calorie banana overnight oats for weight loss work well because they’re portion-controlled and made with wholesome ingredients. They help reduce cravings and provide steady energy.
Heart-Healthy Ingredients
Oats can help lower cholesterol. Bananas add potassium, which is good for your heart and blood pressure. Plus, chia seeds add omega-3 fats, which are great for your heart.
Balanced Nutrition
This recipe includes:
- Carbs for energy
- Protein from Greek yogurt (or plant-based yogurt)
- Healthy fats from chia seeds
- Natural sugar from banana, not added sugar
Great for Digestion
Chia seeds and oats have fiber that helps your digestion stay regular. That means fewer tummy troubles and more comfort throughout your day.
Kid-Friendly and Baby-Friendly
You can even make banana overnight oats baby versions! Just skip chia seeds and added flavors for little ones. It’s a gentle, easy-to-eat meal for toddlers too.
Tips for Achieving the Best Results
Making healthy banana overnight oats is simple, but a few tips can make them even better. These tricks help you get the perfect texture and flavor every time.
Use Ripe Bananas
The riper the banana, the sweeter your oats. This lets you skip added sweeteners and still enjoy a tasty breakfast.
Adjust Liquid as Needed
If you like thicker oats, use a little less milk. If you prefer them creamy or looser, add more. Just be sure the oats are fully covered.
Mix Well
Give everything a good stir before refrigerating. That way, the chia seeds don’t clump, and all the ingredients soak evenly.
Try Glass Jars
Using a glass jar with a lid makes it easy to mix, chill, and grab your oats in the morning. It’s perfect for on-the-go breakfasts!
Add Toppings Right Before Serving
Don’t mix in toppings like nuts or fresh fruits until morning. That keeps them fresh and crunchy, not soggy.
Batch Prep for the Week
Make a few jars at once! These banana overnight oats with yogurt can stay fresh in the fridge for up to 4 days.
For a tasty twist on your oats, check out the Banana Caramel Overnight Oats, where you’ll uncover tips to make your mornings even sweeter.
Variations of Low-Calorie Banana Overnight Oats
Want to switch things up? There are tons of fun ways to change your low-calorie banana overnight oats without adding lots of calories. Here are some delicious ideas to keep your mornings exciting.
Banana Overnight Oats with Yogurt
If you love creamy textures, try making banana overnight oats with yogurt. Use plain Greek yogurt for extra protein. This version is smooth, thick, and super satisfying.
Banana Overnight Oats Without Yogurt
Need a dairy-free version? Make banana overnight oats without yogurt using almond milk, oat milk, or coconut milk. It’s still creamy but lighter.
Low Carb Version
Want fewer carbs? Use:
- ¼ cup oats instead of ½ cup
- Add extra chia seeds for thickness
- Use unsweetened almond milk
This makes a good low calorie banana overnight oats low carb option.
Extra Fruit Combos
Mix in fruits like:
- Blueberries
- Strawberries
- Raspberries
Just remember to keep the portions small if you’re watching calories.
Add Nut Butters (In Moderation)
For richness, add ½ tablespoon of almond or peanut butter. This works well for a filling meal, but be mindful—it adds extra calories.
Protein Boost Options
You can mix in:
- 1 tablespoon of protein powder
- Or an extra spoon of Greek yogurt
This makes your oats more balanced, especially if you’re eating after a workout.
Common Mistakes to Avoid
Even though these oats are simple, a few mistakes can mess them up. Let’s go over what to watch out for.
Using Unripe Bananas
Unripe bananas are starchy and not sweet. For the best flavor in simple banana overnight oats, make sure your banana has brown spots on the peel.
Adding Too Much Liquid
If you add too much milk, your oats can turn soupy. Always start with ½ cup of milk and adjust later if needed.
Not Stirring Well
If you don’t mix the oats, banana, and chia seeds completely, you may get clumps or uneven texture.
Forgetting to Chill Long Enough
Let your oats sit for at least 4 hours, but overnight is best. This gives the oats time to soften and the flavors to blend.
Adding Crunchy Toppings Too Early
If you add nuts, granola, or seeds before chilling, they’ll lose their crunch. Always add toppings right before eating.
Not Checking Portion Sizes
Even healthy foods can be high in calories if you use too much. Stick to the amounts in the recipe if you’re making low calorie banana overnight oats for weight loss.
As highlighted in the Carnival Cruise Overnight French Toast article, overnight recipes are a fantastic way to prepare a delicious, no-fuss snack.
Serving Suggestions
Your low-calorie banana overnight oats are ready—now let’s make them look and taste amazing! These serving tips add variety and flavor while keeping things healthy.
Add Fresh Banana Slices
Top your oats with a few banana slices in the morning. It adds extra sweetness and makes your breakfast look fresh and colorful.
Sprinkle with Cinnamon or Cocoa
Sprinkle a pinch of cinnamon or unsweetened cocoa powder for a flavor boost without extra calories. Cinnamon also helps balance blood sugar!
Drizzle a Bit of Nut Butter
If you’re not watching every calorie, a tiny drizzle of almond butter or peanut butter adds richness. Just use about ½ teaspoon to keep it light.
Add Crunch with Seeds or Nuts
Top with:
- Chopped almonds
- Walnuts
- Pumpkin seeds
Only use a small amount (like 1 teaspoon) to keep your oats low-cal.
Layer with Greek Yogurt
For a parfait-style breakfast, layer your banana overnight oats with Greek yogurt. It’s a fun way to add protein and texture.
Try It Warm
Yes, you can warm it up! Heat your oats in the microwave for 30–60 seconds if you prefer a cozy breakfast.
Storing & Reheating
Banana overnight oats are perfect for meal prep. You can make them ahead, store them in the fridge, and enjoy them all week!
How to Store Overnight Oats
- Use a jar with a lid or an airtight container.
- Keep in the fridge for up to 4 days.
- Give it a good stir before eating.
Can You Freeze Them?
You can freeze oats, but it’s not always the best idea for texture. They may get a little watery when thawed. If you try freezing:
- Use freezer-safe containers
- Thaw in the fridge overnight
- Stir well before serving
Reheating Tips
While most people enjoy healthy banana overnight oats cold, you can reheat them:
- Microwave for 30 seconds at a time, stirring between
- Or warm gently on the stove with a splash of milk
Make-Ahead Breakfast for Busy Mornings
Prep a few jars on Sunday night and grab one each morning. It’s one of the easiest ways to eat healthy during the week!
Conclusion
Low-calorie banana overnight oats are a simple, tasty, and healthy way to start your day. Whether you like them creamy with yogurt or light and dairy-free, there’s a version that fits your needs.
They’re great for busy mornings, weight loss goals, or just adding more fiber and fruit to your diet. Plus, they’re easy to make ahead and super customizable.
Try making a batch tonight—you’ll thank yourself in the morning!
FAQ
How many calories are in banana overnight oats?
It depends on the ingredients, but most overnight oats with banana and chia seeds calories fall between 250–300 calories per serving if you use almond milk and skip sweeteners.
Are overnight oats healthy for weight loss?
Yes! Low calorie banana overnight oats for weight loss are full of fiber, keep you full, and help avoid mid-morning snacking. They’re a smart breakfast choice.
Is overnight oats with bananas healthy?
Absolutely. Healthy banana overnight oats give you fiber, potassium, and natural sweetness. They’re filling and good for your digestion.
How many calories do overnight oats have?
A basic serving can range from 250 to 400 calories, depending on your mix-ins. To keep them low-calorie, watch your portions and skip high-calorie toppings.
Is banana oatmeal healthy for weight loss?
Yes! Bananas give natural sweetness, and oats are high in fiber. Together, they make a great combo for low calorie banana overnight oats for weight loss.
How many calories are in 2 bananas?
Two medium bananas have about 200 calories total. If you’re watching calories, using half a banana per serving is a smart choice.
Low-Calorie Banana Overnight Oats
Course: Breakfast RecipesCuisine: AmericanDifficulty: Easy1
servings5
minutes270
kcal5
minutesThese low-calorie banana overnight oats are creamy, filling, and perfect for a healthy breakfast on the go. Made with just a few ingredients, this easy make-ahead recipe is great for meal prep and can be customized with or without yogurt!
Ingredients
½ cup old-fashioned rolled oats
½ ripe banana, mashed
½ cup unsweetened almond milk (or milk of choice)
2 tablespoons plain Greek yogurt (optional for creaminess)
1 teaspoon chia seeds
¼ teaspoon vanilla extract (optional)
A pinch of cinnamon (optional)
- Toppings (optional):
Sliced banana
A sprinkle of cinnamon
1 teaspoon chopped nuts or seeds
Directions
- In a jar or container, mash the banana with a fork until smooth.
- Add oats, almond milk, Greek yogurt (if using), chia seeds, vanilla, and cinnamon.
- Stir everything together until well combined.
- Cover the container with a lid or plastic wrap.
- Refrigerate overnight or for at least 4 hours.
- In the morning, give it a good stir. Add toppings if you’d like and enjoy!
Notes
- To make it dairy-free, skip the yogurt or use a plant-based version.
- For extra protein, add a scoop of protein powder or a bit more Greek yogurt.
- This recipe is naturally sweetened with banana—no added sugar needed!
- You can prep several jars ahead of time for the week.
- Perfect for adults, kids, and even baby-friendly with soft banana and no toppings.
Share Your Experience
Have you tried making simple banana overnight oats at home? We’d love to hear how it went! Did you go with banana overnight oats with yogurt, or try a no yogurt version?
Drop your favorite variation or your own tips in the comments. Your ideas might inspire someone else to start their healthy breakfast journey!
