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The Best Overnight Oat Combinations for Faster Weight Loss, Says Dietitian — Eat This Not That

December 10, 2021


Oatmeal is one of the healthiest foods you can have for breakfast when you’re trying to lose weight, but sometimes you just don’t have time to cook it in the morning. For the busy oatmeal lovers out there, overnight oats are a great alternative that you can make ahead of time and grab on the go in the morning.

According to our medical board expert Laura Burak, MS, RD, author of Slimdown with Smoothies, and founder of Laura Burak Nutrition, the best overnight oats combinations for weight loss are the ones with protein-heavy ingredients added in.

“The key to creating a balanced overnight oats recipe that will help with controlling your blood sugar and keeping you full is to make sure the oats are mixed with a higher protein liquid, and includes even more protein such as nuts, seeds, nut butter, Greek yogurt, and/or protein powder,” says Burak. “You can even add extra nutrients and natural sweetness like cinnamon and berries.”

Continue reading to get some ideas for overnight oats combinations you can try this week, and for more healthy recipes make sure to check out 19 High-Protein Breakfasts That Keep You Full.

spoonful of peanut butter overnight oats over a jar
Kiersten Hickman/Eat This, Not That!

This overnight oats combination gives you a nice boost of protein with the chia seeds and peanut butter. Chia seeds can have around 4.7 grams of protein per ounce, and peanut butter has around 7 grams per two tablespoons.

You can use dairy milk for more protein, and can even throw in some raspberries for extra fiber!

Get our recipe for Peanut Butter Overnight Oats.

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keto berries and cream overnight oats
Carlene Thomas/Eat This, Not That!

These Keto overnight oats are both filling and delicious. The combination of walnuts and hemp hearts gives you a good protein boost, with walnuts having almost 4.5 grams of protein per 1/4 cup and hemp hearts having about 10 grams per serving size. The healthy fat from the coconut milk will keep you going throughout those morning hours as well.

Get our recipe for Keto Overnight Oats.

Courtesy of Cooking Classy

Almond butter is a good source of protein and healthy fat with about 3 grams of protein per tablespoon, which makes it a great addition to your overnight oats. For this combination, you can add in your milk of choice, bananas, chopped almonds, and flax seeds for a nutrient boost.

Get the recipe from Cooking Classy.

Courtesy of Minimalist Baker

This one is a great combination because not only does the nut butter give you a nice amount of protein, but the apples combined with the oats will ensure you have plenty of fiber to start your day.

Get the recipe from Minimalist Baker.

Courtesy of Eating Bird Food

Vanilla protein can be a delicious addition to any overnight oat combination, and this one dresses it up with nut butter, berries, and chia seeds to keep you feeling full longer.

Get the recipe from Eating Bird Food.

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