10 Overnight Oats Jars Under 300 Calories
You know that moment when you hit snooze three times and suddenly breakfast becomes a granola bar eaten over the sink? Yeah, I’ve been there too many times to admit. Overnight oats changed that for me, but here’s the kicker—most recipes out there are basically dessert masquerading as breakfast, clocking in at 500+ calories before you’ve even added toppings.
So I tested a bunch of combinations to figure out which ones actually stay under 300 calories while still tasting like something you’d want to eat. No sad, watery oats here. No flavorless mush that makes you question your life choices by Tuesday. Just ten legit overnight oats recipes that won’t wreck your calorie budget and actually keep you full until lunch.
Let’s get into it.
Why Overnight Oats Actually Work (And Why You Should Care)
Before we jump into recipes, let’s talk about why overnight oats make sense. You prep them the night before, grab them from the fridge in the morning, and you’re done. No cooking, no thinking, no standing at the stove half-awake wondering if you turned the burner on.
The oats soften overnight by absorbing the liquid, which makes them easier to digest. Some research suggests that the overnight soaking process may also make certain nutrients more bioavailable. Plus, you can make multiple jars at once—Sunday night prep means breakfast is handled Monday through Friday.
The calorie control part matters because it’s stupidly easy to turn oats into a calorie bomb. Add too much nut butter, throw in chocolate chips, drizzle honey everywhere, and suddenly your “healthy breakfast” has more calories than a fast food meal. These recipes keep things balanced without being boring.
The Container Situation (Because It Matters More Than You Think)
I use these 16-ounce mason jars with two-piece lids. They’re the perfect size, they don’t leak in your bag, and you can see what flavor you’re grabbing without opening them. Plus, they’re cheap and you can throw them in the dishwasher.
Some people swear by those fancy meal prep containers, which also work fine. But mason jars have that aesthetic appeal that makes breakfast feel slightly less mundane. Also, you can eat directly from the jar, which means one less dish to wash. Small wins matter.
The Base Formula (So You Can Wing It Later)
Every overnight oats recipe follows basically the same formula: half a cup of rolled oats, half a cup of liquid, and flavoring. That’s it. The magic happens in what liquid you use and what you add for flavor.
For keeping calories low, I stick with unsweetened almond milk (30-40 calories per cup) or a mix of almond milk and plain Greek yogurt. The yogurt adds protein and creaminess without excessive calories. Whole milk works too, but it’ll bump your calorie count up by about 60-80 calories per serving.
Old-fashioned rolled oats are the way to go. Not instant oats (they turn to mush), not steel-cut oats (they stay too hard). Just regular rolled oats. They’re about 150 calories per half cup, which leaves you 150 calories to play with for toppings and mix-ins.
Jar #1: Classic Vanilla Almond
This is my default when I can’t decide what I want. Half cup oats, half cup unsweetened almond milk, quarter cup plain Greek yogurt, half teaspoon vanilla extract, and a tiny drizzle of honey (like half a teaspoon). Top with sliced almonds in the morning.
The vanilla makes it taste slightly sweet without adding much sugar. The Greek yogurt brings it up to about 10 grams of protein, which is decent for keeping you full. Total calories hover around 280 depending on how heavy-handed you are with the honey. Get Full Recipe.
Calories: 280
Jar #2: Strawberry Cheesecake (Without the Guilt)
Yeah, I know how it sounds. But this one actually works. Half cup oats, one-third cup unsweetened almond milk, one-third cup plain Greek yogurt, four diced strawberries, and a tablespoon of light cream cheese mixed in. Add a touch of vanilla and a sprinkle of graham cracker crumbs if you’re feeling fancy.
The cream cheese gives it that cheesecake vibe without destroying your calorie count. Fresh strawberries add sweetness and fiber. The whole thing comes out to about 290 calories, which is wild considering it tastes like dessert. Get Full Recipe.
Calories: 290
Jar #3: Peanut Butter Banana (The One Everyone Loves)
This combo never fails. Half cup oats, half cup unsweetened almond milk, one tablespoon of powdered peanut butter (this is the calorie-saving trick), half a sliced banana, and a sprinkle of cinnamon. Mix everything except half the banana, which you save for topping.
Powdered peanut butter has about 85% fewer calories than regular peanut butter but still gives you that peanut flavor. You lose some of the fat, sure, but when you’re trying to stay under 300 calories, compromises happen. This clocks in around 275 calories. Get Full Recipe.
Calories: 275
Jar #4: Blueberry Lemon (Unexpectedly Refreshing)
Most people don’t think about adding lemon to oats, but it works. Half cup oats, half cup unsweetened almond milk, quarter cup Greek yogurt, quarter cup fresh blueberries, zest from half a lemon, and just a tiny bit of honey.
The lemon zest brightens everything up and makes it taste more complex than it actually is. Blueberries add antioxidants and natural sweetness. The whole jar comes to about 260 calories, which leaves room for a few extra berries on top if you want. Get Full Recipe.
Calories: 260
If you’re into berries, you might also like this berry green smoothie that’s equally refreshing for mornings when you want something you can drink.
Jar #5: Chocolate Banana (Because Sometimes You Need It)
Look, I’m not going to pretend like chocolate for breakfast is a nutritional necessity, but it definitely helps with compliance. Half cup oats, half cup unsweetened almond milk, one tablespoon unsweetened cocoa powder, half a sliced banana, and a teaspoon of maple syrup.
The cocoa powder is only about 12 calories per tablespoon, so you get chocolate flavor without blowing your calorie budget. The banana adds natural sweetness so you don’t need much maple syrup. Total damage: around 285 calories. Get Full Recipe.
Calories: 285
The Mid-Week Reality Check
Here’s what nobody tells you about overnight oats: by Wednesday, you might be sick of them. It happens. The solution isn’t to give up—it’s to rotate flavors and maybe eat something else one or two days a week.
I usually make three different flavors and rotate them throughout the week. Monday is vanilla almond, Tuesday is strawberry cheesecake, Wednesday I break up the routine with eggs or toast, Thursday is peanut butter banana, Friday is blueberry lemon. This way, I’m not eating the exact same breakfast five days straight and questioning my existence.
For days when you want something different but still quick, these low-calorie breakfast options offer plenty of variety.
Jar #6: Apple Pie (Fall Vibes Year-Round)
This one’s basically apple pie in a jar, minus the guilt. Half cup oats, half cup unsweetened almond milk, quarter cup Greek yogurt, half a diced apple, cinnamon, nutmeg, and just a touch of maple syrup. I also add a tablespoon of chopped walnuts for crunch.
Cook the apples for a minute in the microwave with the cinnamon before adding them—this makes them softer and releases more flavor. The spices make it taste sweeter than it is. Comes out to about 295 calories. Get Full Recipe.
Calories: 295
Jar #7: Carrot Cake (Yes, Really)
Stay with me here. Half cup oats, half cup unsweetened almond milk, quarter cup Greek yogurt, quarter cup finely shredded carrot, raisins, cinnamon, ginger, and a few chopped walnuts. A tiny bit of maple syrup ties it together.
The shredded carrot basically disappears into the oats but adds moisture and subtle sweetness. This sounds weird until you try it, then you’re a believer. The spices make it taste like actual carrot cake. Around 285 calories total. Get Full Recipe.
Calories: 285
Jar #8: Coconut Mango (Tropical Escape Vibes)
When you need to pretend you’re somewhere tropical instead of commuting to work, this is your jar. Half cup oats, one-third cup unsweetened coconut milk (the carton kind, not canned), one-third cup Greek yogurt, quarter cup diced mango, tablespoon of unsweetened shredded coconut, and a squeeze of lime.
The coconut milk adds that tropical flavor without too many calories if you use the beverage version. Fresh mango is ideal, but frozen works fine too. Total calories sit around 270. Get Full Recipe.
Calories: 270
Jar #9: Cinnamon Roll (The Nostalgic One)
This tastes way more indulgent than 290 calories has any right to taste. Half cup oats, half cup unsweetened almond milk, quarter cup Greek yogurt, cinnamon, vanilla extract, tiny bit of maple syrup, and here’s the trick—a tablespoon of light cream cheese swirled on top like frosting.
The cream cheese “frosting” is what makes this work. It’s only about 35 calories but gives you that cinnamon roll experience. Mix it in as you eat or leave it on top for visual appeal. Either way, it’s good. Get Full Recipe.
Calories: 290
Jar #10: Mocha Protein Power
When you need both caffeine and food to function, this jar delivers. Half cup oats, one-third cup unsweetened almond milk, one-third cup cold brew coffee, one tablespoon unsweetened cocoa powder, scoop of chocolate protein powder (about 15g), and a tiny bit of maple syrup.
The cold brew adds coffee flavor without liquid calories. The protein powder bumps the protein up to about 25 grams, which is solid for breakfast. This one’s more filling than the others because of the extra protein. Comes to around 295 calories. Get Full Recipe.
Calories: 295
Speaking of protein-packed breakfasts, if you’re looking for even more high-protein morning options, check out these high-protein overnight oats that take the protein content even higher.
The Texture Thing (Because Some People Hate Mushy Oats)
Real talk: not everyone loves the texture of overnight oats. If you’re one of those people, try these fixes:
Add less liquid. Use one-third cup instead of half a cup. The oats stay chewier and less mushy. You might need to add a splash of milk in the morning, but the texture is better.
Mix in chia seeds. They absorb liquid and create a pudding-like consistency that’s different from standard mushy oats. One tablespoon adds about 60 calories, so adjust your other ingredients accordingly.
Top with crunchy stuff. Granola, nuts, seeds—anything with crunch balances out the soft oats. Just watch portions because nuts and granola add up calorie-wise fast.
Eat them cold or warmed up. Some people prefer overnight oats straight from the fridge. Others microwave them for 30-60 seconds. Both work, different textures.
For texture variety throughout your week, try these chia pudding options that offer a completely different consistency.
Making These Actually Sustainable (Because Week One Motivation Doesn’t Last)
The biggest mistake people make with overnight oats is treating them like a diet instead of just normal breakfast. Here’s what actually works:
Prep on Sunday night. Make 3-5 jars at once. It takes maybe 15 minutes total and sets you up for the week. Don’t try to make them fresh every night—that’s where compliance dies.
Keep backup jars in the freezer. Overnight oats freeze well. Make extra, freeze them, and you’ve got emergency breakfast for crazy weeks. Thaw in the fridge overnight.
Don’t force flavors you hate. If you try carrot cake oats and hate them, don’t make them again just because they’re “healthy.” Stick with flavors you actually enjoy.
Have alternatives ready. Some weeks you won’t want overnight oats at all. That’s fine. Have other quick breakfast options so you’re not eating something you’re forcing down out of obligation.
The Toppings and Add-Ins Cheat Sheet
Want to customize these recipes without guessing calories? Here’s what common add-ins cost you:
- Fresh berries (quarter cup): 15-20 calories
- Banana (half medium): 50 calories
- Chopped nuts (tablespoon): 45-55 calories
- Chia seeds (tablespoon): 60 calories
- Unsweetened shredded coconut (tablespoon): 35 calories
- Maple syrup (teaspoon): 17 calories
- Honey (teaspoon): 21 calories
- Cocoa powder (tablespoon): 12 calories
- Powdered peanut butter (tablespoon): 25 calories
- Regular peanut butter (tablespoon): 95 calories
Keep these numbers in mind when you’re building your own combinations. The math matters when you’re trying to stay under 300 calories.
Related Recipes You’ll Love
Looking for more quick breakfast options that won’t wreck your calorie budget? Here are some that pair perfectly with these overnight oats:
More Low-Calorie Breakfast Ideas:
- Greek Yogurt Parfait
- Oatmeal with Fresh Berries and Flaxseed
- Whole Grain Toast with Nut Butter and Sliced Fruit
Complete Meal Plans:
The Bottom Line on Overnight Oats
Overnight oats aren’t magic. They’re just convenient breakfast that happens to be pretty healthy when you don’t turn them into dessert. These ten recipes prove you can keep things under 300 calories without eating sad, flavorless mush.
Start with one or two flavors you know you’ll like. Don’t try to be a hero and make five different flavors your first week if you’ve never made overnight oats before. Build the habit first, experiment with flavors later.
The goal is finding breakfast that works for your life, not following someone else’s perfect morning routine. Some people love overnight oats every single day. Others rotate them with other quick options. Both approaches are valid as long as you’re eating something decent instead of grabbing a donut because you ran out of time.
Make a batch this weekend. See how it goes. Worst case scenario, you’re out a few dollars of ingredients and fifteen minutes. Best case scenario, you’ve solved your breakfast problem for the foreseeable future and you’re sleeping an extra ten minutes every morning because you’re not cooking. Worth a shot, right?
