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Low Calorie Breakfast: Overnight Oats with Skim Milk and Strawberries Recipe

Name: Low Calorie Breakfast: Overnight Oats with Skim Milk and Strawberries Recipe
Total time: 10 min
Yield: 240 g
Ingredients: old-fashioned rolled oats 1 cup; skim milk 1.5 cups; fresh strawberries, sliced 1 cup; plain nonfat Greek yogurt 0.5 cup; chia seeds 2 tbsp; honey 1 tbsp; vanilla extract 0.5 tsp; pinch salt 1 pinch

Skim milk keeps overnight oats light on calories while strawberries add sweetness without sugar. Prep the jar, forget about it, grab it in the morning.

Cook 10 min Difficulty EASY 215 kcal

#vegetarian #diabetic friendly #bariatric friendly

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Ingredients

Main ingredients

old-fashioned rolled oats 1 cup
skim milk 1.5 cups
fresh strawberries, sliced 1 cup
plain nonfat Greek yogurt 0.5 cup

Seasonings/Sauce

chia seeds 2 tbsp
honey 1 tbsp
vanilla extract 0.5 tsp
pinch salt 1 pinch

Nutrition summary

Carbohydrates 38 g 70%

Protein 10 g 18%

Fat 2 g 8%

Serving size 240g

Cooking steps

1

In a medium bowl, combine 1 cup old-fashioned rolled oats and 1.5 cups skim milk. Stir well to ensure all oats are moistened.
2

Add 0.5 cup plain nonfat Greek yogurt, 2 tbsp chia seeds, 1 tbsp honey, 0.5 tsp vanilla extract, and a pinch of salt. Mix until thoroughly blended, taking care to distribute the chia evenly.
3

Chop or slice 1 cup fresh strawberries. Layer half of the strawberries at the bottom of two 12-oz jars.
4

Spoon the oat mixture evenly over the strawberries in each jar. Top with the remaining sliced strawberries, pressing gently to settle.
5

Seal the jars with lids and refrigerate overnight (at least 8 hours) to allow oats and chia to absorb liquid fully. In the morning, stir gently before eating. Serve chilled, straight from the jar.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The standout ingredient is old-fashioned rolled oats — they provide the hearty structure and creamy texture after soaking. The oats and skim milk blend ensures the dish is both filling and light, while strawberries deliver natural sweetness and freshness.

Q. How do I ensure the overnight oats turn out creamy, not watery or dry?

Proper liquid-to-oat ratio is crucial. Using 1.5 cups skim milk plus 0.5 cup Greek yogurt for each cup of oats keeps the texture moist and creamy. Chia seeds also help thicken the mixture as they absorb liquid overnight. Fully mixing ingredients before refrigerating ensures even soaking.

Q. What is the calorie count and protein-to-carb balance per serving?

Each serving contains 215 kcal, with 10g protein (18% of calories) and 38g carbohydrates (70%). This makes it a low-calorie breakfast option that prioritizes energy from healthy carbs, with added satiety from protein-rich yogurt.

Q. Can I adjust the recipe for extra crunch or depth?

Absolutely — layering half the strawberries at the bottom and half on top gives textural contrast, while chia seeds provide a pleasant bite. For added crunch without significant calories, consider topping with a spoonful of sliced almonds just before serving (not included in the main recipe).

Low Calorie Breakfast: Overnight Oats with Skim Milk and Strawberries Recipe

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