10 Overnight Oats Recipes Under 300 Calories You’ll Crave Every Morning

By Brandon D / October 7, 2025

Want breakfasts that basically make themselves while you sleep? These overnight oats are creamy, convenient, and wildly customizable—plus every single one clocks in under 300 calories. They’re perfect for busy weekdays, lazy Sundays, and those “I overslept again” mornings. Grab a jar, stir, chill, and wake up to something that tastes like dessert but fuels you like a champ.

1. Classic Vanilla Bean Oats That Taste Like Melted Ice Cream

Simple, silky, and deeply vanilla—this one is a minimalist’s dream. It’s like dessert for breakfast, only lighter, cleaner, and totally prep-ahead friendly. Great for first-timers or anyone who wants a base recipe to riff on forever.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk (or skim milk)
• 1/4 cup nonfat plain Greek yogurt
• 1 teaspoon chia seeds
• 1 teaspoon pure maple syrup (or to taste)
• 1/2 teaspoon pure vanilla extract
• 1/8 teaspoon vanilla bean paste (optional but luxe)
• Pinch of sea salt

Instructions:

1. In a jar, combine oats, almond milk, Greek yogurt, chia seeds, maple syrup, vanilla extract, vanilla bean paste, and salt.
2. Stir until everything looks creamy and evenly mixed. Scrape the corners!
3. Seal and chill in the fridge for at least 4 hours, preferably overnight.
4. In the morning, give it a stir. Add a splash of milk if it’s too thick.

Top with a few fresh berries if you’ve got them, or keep it plain and classic. Want it sweeter? A few extra drops of maple syrup won’t wreck the calorie budget—just keep it modest. Pro tip: portion into two smaller jars for snack-sized “puddings.”

2. Cinnamon Roll Oats That Smell Like a Bakery

Warm cinnamon flavor, a whisper of frosting vibes, and the coziest aroma ever—without the sugar crash. This one tastes like a morning hug and pairs perfectly with hot coffee.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat plain Greek yogurt
• 2 teaspoons chia seeds
• 1 tablespoon unsweetened applesauce
• 1 teaspoon maple syrup
• 1 teaspoon ground cinnamon
• 1/4 teaspoon vanilla extract
• Pinch of salt
• Optional “icing”: 1 tablespoon nonfat Greek yogurt + 1/4 teaspoon maple syrup

Instructions:

1. Combine oats, milk, yogurt, chia, applesauce, maple syrup, cinnamon, vanilla, and salt in a jar.
2. Stir like you mean it. Close the lid and refrigerate overnight.
3. Before serving, mix the “icing” in a separate bowl and drizzle over the oats.

Sprinkle with an extra pinch of cinnamon for drama. Add 1 tablespoon chopped walnuts for crunch if you’ve got room in your calorie plan. Or swap applesauce for mashed banana for a softer, sweeter finish.

3. Blueberry Lemon Cheesecake Oats That Feel Fancy

Creamy, tangy, and dotted with juicy berries, this combo tastes like you talked your way into dessert for breakfast. The lemon zest wakes up your taste buds and the blueberries keep things bright.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat plain Greek yogurt
• 1 teaspoon chia seeds
• 1 teaspoon honey or maple syrup
• 1/2 teaspoon lemon zest (freshly grated)
• 1/4 teaspoon vanilla extract
• 1/3 cup fresh or frozen blueberries (no need to thaw)
• Pinch of salt

Instructions:

1. Stir oats, milk, yogurt, chia, honey, lemon zest, vanilla, and salt together in a jar.
2. Fold in the blueberries gently so you don’t stain everything purple (or go for it—purple is fun).
3. Chill overnight. Stir before serving.

Top with a couple of extra berries and a tiny twist of lemon zest. If you like more “cheesecake” tang, add a teaspoon of light cream cheese to the mix and reduce yogurt slightly—still stays under 300 if you keep it modest.

4. Peanut Butter Banana Split Oats Without the Sugar Bomb

All the banana-sundae vibes, none of the guilt. Peanut butter brings richness, while a sliced banana and a few chocolate chips make it feel like a treat—because breakfast should be fun.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk
• 2 tablespoons nonfat plain Greek yogurt
• 1 teaspoon chia seeds
• 1/2 small ripe banana, mashed (about 1/4 cup)
• 1 teaspoon natural peanut butter (stirred until drippy)
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon honey (optional)
• Pinch of salt
• Optional topping: 1 teaspoon mini dark chocolate chips

Instructions:

1. Mash half a banana in the jar. Add oats, milk, yogurt, chia, peanut butter, vanilla, honey, and salt.
2. Stir thoroughly until the peanut butter dissolves into the mix.
3. Refrigerate overnight. Before serving, slice a few extra banana coins on top and add chocolate chips if desired.

Craving more nutty flavor? Swap peanut butter for powdered peanut butter to shave calories and add a bigger peanut punch. A sprinkle of unsweetened cocoa powder will give you peanut-butter-cup energy.

5. Apple Pie Oats With a Crunchy Streusel Twist

It’s apple pie in a jar—cozy, cinnamon-spiced, and perfectly sweet without going overboard. Great for fall mornings or anytime you need comfort food that still fits your goals.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat plain Greek yogurt
• 1 tablespoon chia seeds
• 1/3 cup finely diced apple (Honeycrisp or Granny Smith)
• 1 teaspoon maple syrup
• 3/4 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon vanilla extract
• Pinch of salt
• Optional streusel sprinkle: 1 teaspoon crushed pecans + 1/4 teaspoon coconut sugar

Instructions:

1. Combine oats, milk, yogurt, chia, maple syrup, cinnamon, nutmeg, vanilla, and salt in a jar.
2. Fold in the diced apple. Seal and refrigerate overnight.
3. Top with the optional pecan-coconut sugar mixture just before serving for a faux-streusel crunch.

Microwave the diced apple for 20–30 seconds before mixing if you want a softer, pie-like texture. You can also swap in pears and a pinch of cardamom for a chic upgrade.

6. Mocha Madness Oats For Coffee Lovers

If you daydream about dessert at the coffee shop, this one’s your new morning ritual. It blends cocoa and brewed coffee for a rich, chocolatey kick that feels indulgent but keeps things light.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/3 cup strong brewed coffee, cooled
• 1/3 cup unsweetened almond milk
• 2 tablespoons nonfat plain Greek yogurt
• 2 teaspoons chia seeds
• 1 teaspoon unsweetened cocoa powder
• 1 to 2 teaspoons maple syrup (to taste)
• 1/4 teaspoon vanilla extract
• Pinch of salt
• Optional: 1 teaspoon mini dark chocolate chips

Instructions:

1. In a jar, whisk coffee, almond milk, yogurt, cocoa powder, maple syrup, vanilla, and salt until smooth.
2. Add oats and chia seeds. Stir to combine and chill overnight.
3. Top with a few chocolate chips if you’re feeling bold (and balanced).

Prefer it sweeter? Stir in an extra 1/2 teaspoon maple and balance it with a splash more coffee flavor. You can swap almond milk for oat milk for extra creaminess, but watch the calories.

7. Tropical Piña Colada Oats (No Blender, No Hangover)

Beachy vibes in a jar: pineapple, coconut, and creamy oats that taste like sunshine. It’s vacation energy for hectic weekdays—seriously, it’s like a mini getaway before your commute.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup light coconut milk from a carton (not the canned full-fat)
• 1/4 cup nonfat plain Greek yogurt
• 1 teaspoon chia seeds
• 1/3 cup pineapple tidbits (fresh or canned in juice, drained)
• 1 teaspoon unsweetened shredded coconut
• 1/2 teaspoon honey or agave
• 1/4 teaspoon vanilla extract
• Pinch of salt
• Optional: 1 teaspoon lime juice for brightness

Instructions:

1. Combine oats, coconut milk, yogurt, chia, honey, vanilla, salt, and lime juice (if using).
2. Fold in pineapple and shredded coconut. Stir well.
3. Chill overnight. Stir before serving and add a sprinkle of coconut on top if you want extra flair.

Swap pineapple for mango or a mix of both. If you want a stronger coconut note, add a drop of coconut extract—powerful stuff, so go easy.

8. Strawberry Shortcake Oats That Feel Like Summer

Sweet-tart strawberries, creamy yogurt, and vanilla oats come together like a lighter, spoonable shortcake. It’s the perfect way to use those juicy berries you snagged on sale.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat vanilla Greek yogurt
• 1 teaspoon chia seeds
• 1/2 cup diced strawberries
• 1/2 teaspoon vanilla extract (boosts the shortcake vibe)
• 1 teaspoon honey or maple syrup (optional, depending on berry sweetness)
• Pinch of sea salt
• Optional: 1–2 crushed freeze-dried strawberries for intensified flavor

Instructions:

1. Mix oats, almond milk, vanilla yogurt, chia, vanilla extract, sweetener, and salt in a jar.
2. Fold in fresh strawberries (and crushed freeze-dried berries if using).
3. Refrigerate overnight. Stir before serving and add a few extra strawberry slices on top.

For more cake-like vibes, add a dash of almond extract. If your strawberries are super ripe, skip the sweetener entirely and you’ll still be under 300 calories with plenty of flavor.

9. Maple Walnut Oats With Cozy Morning Energy

Nutty, warmly sweet, and satisfying without feeling heavy. This is your classic diner pancake stack reimagined as a wholesome jar—perfect with a big mug of tea or coffee.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat plain Greek yogurt
• 2 teaspoons chia seeds
• 1 teaspoon pure maple syrup
• 1/4 teaspoon maple extract (optional but amazing)
• 1/4 teaspoon vanilla extract
• 1 tablespoon chopped walnuts
• Pinch of cinnamon
• Pinch of salt

Instructions:

1. Combine oats, milk, yogurt, chia, maple syrup, extracts, cinnamon, and salt in a jar.
2. Stir in the walnuts. Seal and refrigerate overnight.
3. Give it a quick stir before serving. Add a splash of milk if needed.

Lightly toast the walnuts for deeper flavor (just a minute in a dry skillet). If you want extra sweetness, add another 1/2 teaspoon maple syrup—still comfortably under 300 if you keep portions modest.

10. Chocolate Raspberry Truffle Oats Under 300 (Yes, Really)

Decadent chocolate meets tart raspberries for a breakfast that tastes like it belongs in a fancy dessert case. Rich cocoa and creamy yogurt keep it indulgent without tipping the calorie scale.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup nonfat plain Greek yogurt
• 2 teaspoons chia seeds
• 1 tablespoon unsweetened cocoa powder
• 1 to 1 1/2 teaspoons maple syrup (to taste)
• 1/3 cup raspberries (fresh or frozen)
• 1/4 teaspoon vanilla extract
• Pinch of salt
• Optional: 1 teaspoon mini dark chocolate chips or cacao nibs

Instructions:

1. Whisk milk, yogurt, cocoa, maple syrup, vanilla, and salt until smooth and glossy.
2. Stir in oats and chia seeds, then fold in raspberries.
3. Chill overnight. Finish with chocolate chips or cacao nibs if you want a little crunch.

For extra richness, add a tablespoon of brewed espresso—game changer. You can also swap raspberries for cherries for a Black Forest moment.

Overnight Oats Tips To Keep Every Jar Under 300 Calories

Want to freestyle but stay in the 300-cal range? A few guidelines help:

• Stick to 1/2 cup oats, 1/2 cup milk, and 1/4 cup nonfat Greek yogurt as a base.
• Use 1–2 teaspoons sweetener max (maple, honey). Taste and adjust with fruit.
• Keep nuts and chocolate to 1 teaspoon to 1 tablespoon tops.
• Chia seeds thicken and add fiber—1 to 2 teaspoons is plenty.
• Fruit is your friend: 1/3 to 1/2 cup berries or diced fruit sweetens naturally.

Make-Ahead, Store, and Serve Like a Pro

Batch-prep 3–4 jars at once—oats keep beautifully for up to 4 days. Use mason jars or any lidded container. In the morning, eat cold, or warm in the microwave for 30–45 seconds if you prefer them cozy.

Want them creamier? Add a splash of milk right before serving. Need more protein? Add a scoop of vanilla protein powder and a bit more milk—just keep an eye on the calories.

Flavor Boosters That Won’t Break The Bank (Or The Calories)

• Extracts: vanilla, almond, coconut, maple—big flavor, tiny calories.
• Spices: cinnamon, nutmeg, cardamom, pumpkin spice—instant personality.
• Zest: lemon, lime, orange—brightens everything.
• Texture: a teaspoon of nuts, seeds, or cacao nibs keeps things interesting.

There you go—10 overnight oats recipes under 300 calories that are anything but boring. Pick one for tomorrow, line up a couple for the week, and wake up knowing breakfast is already handled. Trust me, once you start, you’ll wonder how you ever did mornings without them.