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Healthy Calorie Deficit Protein Overnight Oats Recipe with Greek Yogurt and Berries for Easy Weight Loss

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A quick and easy overnight oats recipe packed with protein from Greek yogurt and fiber from chia seeds and berries, designed for a calorie deficit plan to support weight loss and keep you full.

Ingredients

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  • 1/2 cup (45g) rolled oats (old-fashioned)
  • 1/2 cup (120g) plain Greek yogurt (non-fat or low-fat)
  • 1/2 cup (120ml) unsweetened almond, oat, or skim milk
  • 1 tablespoon (12g) chia seeds
  • 1/2 cup (75g) mixed berries (fresh or frozen)
  • 1 teaspoon (7g) honey or maple syrup (optional)
  • 1/2 teaspoon (2.5ml) vanilla extract
  • 1/4 teaspoon ground cinnamon (optional)

Instructions

  1. Combine the dry ingredients: In a mixing bowl, add rolled oats, chia seeds, and ground cinnamon. Stir well to evenly distribute the chia and cinnamon (about 2 minutes).
  2. Add the wet ingredients: Pour in Greek yogurt, milk of choice, honey or maple syrup (optional), and vanilla extract. Mix thoroughly until creamy and uniform (2-3 minutes).
  3. Fold in the berries: Gently stir in mixed berries, reserving a few to sprinkle on top later (less than a minute).
  4. Transfer to jar: Spoon the mixture into a mason jar or airtight container, leaving a little space at the top.
  5. Refrigerate overnight: Seal the jar and place it in the refrigerator for at least 4 hours, ideally 8-10 hours.
  6. The next morning: Stir the oats well, add reserved berries on top, and if too thick, add a splash of milk to loosen.

Notes

Use old-fashioned rolled oats for best texture; quick oats become mushy. Chia seeds thicken the oats naturally and add fiber. Greek yogurt boosts protein and creaminess. Soaking for at least 4 hours works, but overnight soaking (8-10 hours) yields best texture. Adjust milk quantity to achieve desired creaminess. Frozen berries help keep oats cooler and are a good alternative when fresh are unavailable.

Nutrition

Keywords: overnight oats, protein oats, healthy breakfast, weight loss breakfast, Greek yogurt oats, calorie deficit, easy breakfast, berry oats

Find it online: https://novanosh.com/healthy-calorie-deficit-protein-overnight-oats-recipe-with-greek-yogurt-and-berries-for-easy-weight-loss/