How much overnight oats should I eat for breakfast?

A standard overnight oats portion size is ½ cup rolled oats with liquid and toppings. This usually lands in the 300–375 overnight oats calories range, which is filling for most adults without being excessive.

How many calories are in healthy overnight oats?

Healthy jars typically contain 300–375 calories in overnight oats when made with oats, milk, fruit, and light add-ins. You can lower this to 250 calories by making low calorie overnight oats with fresh fruit and smaller portions of nut butters or sweeteners.

Are overnight oats a healthy option for breakfast?

Yes! Even though the overnight oats calories may be higher than some breakfasts, they’re nutrient-dense. They provide fiber, protein, and slow-digesting carbs that keep you full and energized.

Is it okay to eat overnight oats for breakfast every day?

Absolutely. As long as you keep an eye on how many calories overnight oats contain and adjust toppings, they can be part of your daily diet. Using different fruits and seeds keeps the nutrients varied while maintaining balanced calories.

Overnight Oats Calories: 7 Easy Tips to Keep Portions Healthy

Description

An easy, healthy overnight oats recipe made with simple low-calorie ingredients — perfect for meal prep and busy mornings.

Ingredients

Scale

½ cup rolled oats (150 calories)
½ cup unsweetened almond milk (30 calories)
1 teaspoon chia seeds (20 calories)
½ cup strawberries (30 calories)
1 teaspoon honey (20 calories)

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Instructions

Add oats, chia seeds, and milk to a jar.
Stir in honey and top with strawberries.
Refrigerate overnight and enjoy in the morning.

Notes

Feel free to swap strawberries with blueberries or your favorite fruit for variation.

Prep Time: 5 minutes
Cook Time: 8 hours
Category: Breakfast
Method: No-Cook
Cuisine: American

Nutrition

Serving Size: 1 jar
Calories: 250
Sugar: 10g
Sodium: 90mg
Fat: 6g
Saturated Fat: 0.5g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 44g
Fiber: 6g
Protein: 7g
Cholesterol: 0mg