When it comes to the game of weight loss and management, metabolism is the star player.
Think of your metabolism like a fire. In order for it to continuously burn, you have to keep feeding it. But if you feed it the wrong things, you can cause it to dwindle. And if you don’t feed it often enough—or at all—it goes out. So here’s the biggest diet dilemma: How do you ignite a dull metabolic fire?
These 25 overnight oats recipes are easy to prepare and stacked with metabolism boosting ingredients so that you can start tipping the game in your favor.
1. PEANUT BUTTER CHEESECAKE OVERNIGHT OATS
Nutrition per serving: 199 calories, 7.5 g fat (1.5 g saturated), 276 g sodium, 27 g carbs, 3.6 g fiber, 4 g sugars, 6.1 g protein (calculated without salt)
Peanut butter and cheesecake at breakfast—this is one decadent combo you don’t want to pass up. Rich in healthy fats and protein, peanut butter provides an amazing energy boost and helps stabilize blood-sugar levels. Incorporating this metabolism-revving food into your breakfast means you’ll have more energy to start your day and fly through that mid-morning slump. And things get deadly (for fat anyways) when dairy is thrown into the mix. In fact, studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming calcium-rich foods, like yogurt and milk, may help your body metabolize fat more efficiently. Need we say more?
2. CINNAMON ROLL OVERNIGHT OATS
Nutrition per serving: 360 calories, 9.5 g fat (3.5 g saturated), 225 mg sodium, 51.2 g carbs, 6.2 g fiber, 18.3 g sugars, 18.6 g protein (calculated with unsweetened almond milk, non-fat vanilla Greek yogurt, and no powdered sugar)
Skip the sticky cinnamon roll and spoon this recipe instead. Thanks to the Greek gods, this recipe is a metabolism trifecta. Not only is yogurt is packed with gut-friendly bacteria, calcium and satiating protein, studies indicate that eating it as part of a reduced-calorie diet can increase metabolism. Plus probiotic-rich foods help the gut process food more efficiently. This recipe will satisfy your morning sweet tooth and get that metabolism humming!
3. PUMPKIN PIE OVERNIGHT OATS
Nutrition per serving: 327 calories, 12.8 g fat (1.4 g saturated), 137 mg sodium, 51 g carbs, 12.3 g fiber, 14 g sugars 10.3 g protein (calculated with unsweetened almond milk)
We know—you never want to see a Thanksgiving food again (until next year). But this recipe just might just change your mind. It’s full of belly-slimming, metabolism revving ingredients and provides ample energy to get you through your morning meeting.
4. OVERNIGHT VANILLA OATS
Nutrition per serving: 353 calories, 9.5 g fat (1.0 g saturated), 86 mg sodium, 49.3 g carbs, 6.7 g fiber, 18.3 g sugars, 24.6 g protein (calculated with nonfat vanilla Greek yogurt)
Heat things up with these vanilla oats that provide half of your daily calcium demands (49%), which research suggests is metabolically significant. This is because calcium increases thermogenesis, or core body temp, boosting metabolic activity. And the benefits don’t stop there. Polyunsaturated fats—found in heart-healthy walnuts— activate genes that reduce fat storage and improve insulin metabolism.
5. MOCHA BANANA CHIA-OATMEAL BREAKFAST PARFAIT
Nutrition per serving: 294 calories, 8.7 g fat, 1.2 g saturated fat, 8.5 g fiber, 11.6 g sugar, 8.7 g protein (calculated with unsweetened almond milk and 2 Tbsp maple syrup)
According to a study published in the journal Physiology & Behavior, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. And espresso is coffee on steroids, providing five times more caffeine per 100-gram serving. If you’re looking to lose weight, skip your morning frap and whip up this breakfast parfait instead.
6. CREAMY AVOCADO OATS
Nutrition per serving: 453 calories, 24.9 g fat (4.3 g saturated), 7 mg sodium, 69 g carbs, 16 g fiber, 7.8 g sugars, 16.4 g protein (calculated without salt)
Nutrient boosting, hunger squashing, fat burning and thanks to their monounsaturated fat content, metabolism enhancing—avocados are the creme de la creme of fruits. And the earlier you sneak them into your diet, the better (even if it means blending them into your oats). In fact, in a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.
7. BUCKWHEAT OVERNIGHT OATS
Nutrition per serving: 285 calories, 7.9 g fat (<1g saturated), 73 mg sodium, 47.7 g carbs, 9.8 g fiber, 1.8 g sugars, 9.7 g protein (calculated with cashew milk)
Low cal, low sodium and super low sugar (we’re talking less than two grams)—these Buckwheat Oats are the perfect way to start your day and maximize your metabolism because they digest so slowly. The harder your body has to work at digestion, the longer your metabolic rate is elevated. No time for eggs? No problem. Buckwheat is a complete protein, meaning it contains all the amino acids your body cannot produce on its own.
8. MATCHA OVERNIGHT OATS WITH BERRIES
Nutrition per serving: 380 calories, 8.4 g fat (1.5 g saturated), 98 mg sodium, 74 g carbs, 14 g fiber, 26.2 g sugars, 9.4 g protein (calculated with ¾ cup unsweetened coconut almond milk in place of ½ cup light coconut milk + ¼ cup unflavored almond milk)
We were thrilled to stumble upon this one because matcha powder is a magic metabolic potion. The concentration of EGCG, the compound in green tea that burns fat and actually stops it from forming, is 137 times greater in matcha than your tea bag! Plus it contains 100 times the antioxidants. To learn more about the fat burning powers of tea, check out The 17-Day Green Tea Diet, developed by the bestselling authors of Eat This, Not That!
9. RASPBERRY JAM OVERNIGHT OATS
Nutrition per serving: 199 calories, 6.0 g fat (0 g saturated), 3 mg sodium, 42.2 g carbs, 13.2 g fiber, 28.4 g sugars, 4.8 g protein
Chia seeds are associated with a laundry list of health benefits including improved digestion, vibrant skin, weight loss and increased athletic endurance and metabolic activity. These Raspberry Jam Overnight Oats are packed with the superfood and they provide a whopping 94 percent of daily Vitamin C demands.
10. CARROT CAKE OVERNIGHT OATS
This is one breakfast cake that isn’t as naughty as it is nourishing. Banana, dates, carrot, almond milk, chia seeds, cinnamon, coconut yogurt…the wholesome list goes on and on. At this point you probably recognize a few metabolism increasing ingredients like bananas, dairy and chia seeds. However, let us introduce you to cinnamon. A series of studies printed in the American Journal of Clinical Nutrition found that adding a heaping teaspoon the brown powder to a starchy meal may help stabilize blood sugar and ward off insulin spikes, which allows your body to metabolize carbohydrates more efficiently. As a nutrient bonus, this recipe meets 100% of daily Vitamin A requirements.
Nutrition per serving: 286 calories, 5.3 g fat (<1 g saturated), 114 mg sodium, 58.5 g carbs, 9.1 g fiber, 25.1 g sugars, 6.7 g protein (calculated without sea salt)
11. APPLE CRUNCH BREAKFAST PARFAITS
Nutrition per serving: 495 calories, 32 g fat (5.5 g saturated), 30 mg sodium, 35.6 g carbs, 10.5 g fiber, 18.9 g sugars, 15.9 g protein (calculated without coconut flakes, 1.5 tbsp coconut oil, agave nectar)
An apple a day does more than just keep the doctor away—it can help prevent metabolic syndrome, reduce abdominal fat and even limit the amount of fat your cells can absorb. So how does Golden Delicious shrink your waist? A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral belly fat was reduced by 3.7 percent over five years. Luckily for you, this recipe contains just that!
12. BANANA BREAD OVERNIGHT OATS
Nutrition per serving: 392 calories, 15.1 g fat (1.7 g saturated), 85 mg sodium, 55.5 g carbs, 8.6 g fiber, 20 g sugars, 12.2 g protein (calculated without salt and unsweetened soy milk)
Bananas provide essential pre and post workout nutrients like fiber, B Vitamins and potassium, that do everything from providing sustained energy to promoting healthy muscle performance. But we saved the best part for last. Prior to ripening, bananas are rich in something called resistant starch, which slows digestion causing more efficient fat oxidation. In fact, one study found that replacing just 5 percent of the day’s carbohydrates with a source of resistant starch can boost post-meal fat burn by up to 30 percent! Green-ish bananas tend to be on the bitter side, so throwing them into smoothies or oatmeal allows you to rep the benefits without sacrificing flavor.
13. PB & J OVERNIGHT OATS
Nutrition per serving: 209 calories, 10.7 g fat (2.0 g saturated), 165 mg sodium, 25.4 g carbs, 3.9 g fiber, 13 g sugars, 6.2 g protein (calculated with unsweetened almond milk and organic peanut butter)
Who doesn’t like a hearty PB&J? The problem is the classic sandwich is that it’s usually a processed nightmare. This wholesome spin is just the opposite. Organic peanut butter, pure maple syrup oats, almond milk, whole grain oats, and strawberries create an energy serging bowl that will have your metabolism buzzing! This dish also packs a serious dose of vitamin C, a nutrient that’s been shown to ward off flab-producing stress.
14. FLAX AND BLUEBERRY VANILLA OVERNIGHT OATS
Nutrition per serving: 404 calories, 10.9 g fat, 8.4 g fiber, 29.5 g sugar, 14.4. g protein (calculated using 1/2 cup blueberries, 1/4 oz walnuts, 1 tablespoon brown sugar)
Don’t be fooled by their size—flaxseeds are a serious weight loss weapon packed with vitamins, amino acids and fiber. Both protein and fiber play key roles in metabolic activity. In fact, research has found that because protein is more difficult for the body to break down and digest than other nutrients, it can increase post-meal calorie burn by as much as 35 percent! Not sure you’re getting enough? We’ve got you covered with these awesomely delicious high protein snacks.
15. MOOSE TRACKS OATS
Nutrition per serving: 315 calories, 9.6 g fat (2 g saturated), 87 mg sodium, 41.8 g carbs, 5.8 g fiber, 10.6 g sugars, 16.4 g protein (calculated with skim milk)
Seems counterintuitive, but we actually need fat to lose fat. And the right kinds of fats and oils maximize your metabolism, keep your brain cells firing, and squash hunger. Healthy monounsaturated fats, like the coconut oil in this recipe, can actually help you burn calories!
16. TOASTED PISTACHIO AND PINEAPPLE MUESLI
Nutrition per serving: 405 calories, 19.8 g fat (2.2 g saturated fat), 12 g fiber, 13 g sugar, 15 g protein (calculated with ⅓ cup skim milk)
Pistachios are one of the lowest-calorie and lowest-fat nuts out there. In fact, you can actually much of 48 of these green guys and it’s totally acceptable (it’s actually a one-ounce serving). And even though they’re considered low-fat, pistachios still provide a healthy serving of monounsaturated fats. Losing weight is hard enough, so make it easier for yourself by opting for foods that allow you to eat more, for less.
17. SLOW COOKER PEACH OATMEAL
Nutrition per serving: 381 calories, 15.4 g fat (1.4 g saturated), 310 mg sodium, 49.6 g carbs, 4.8 g fiber, 28 g sugar, 14 g protein (calculated with raw honey, 1 medium peach and walnuts)
The combination of peaches, cinnamon, and protein-rich nuts delivers a naturally sweet and wholesome breakfast that will keep hunger at bay all morning long. Opt for a real peach over canned. The drizzle of raw honey delivers just enough sugar and a serious surge of metabolism-boosting energy.
18. PUMPKIN CHOCOLATE CHIP COOKIE OVERNIGHT OATS
Nutrition per serving: 362 calories, 15 g fat, 2.7 g saturated fat, 7 g fiber, 13 g sugar, 10 g protein (calculated with unsweetened vanilla almond milk and 1 Tbsp each of almond butter and dark chocolate chips)
If you aren’t pumpkin-ed out by now, it’s worth keeping a few cans of the puree stashed away in your pantry for recipes like this. These Pumpkin Chocolate Chip Cookie Overnight Oats are packed with satiating fiber and metabolism enhancing protein. And how often are you actually allowed to eat cookies at breakfast without being seriously naughty?
19. ORANGE INFUSED OVERNIGHT OATS
Nutrition per serving: 241 calories, 5.6 g fat (<1g saturated), 116 mg sodium, 42.3 g carbs, 6.6 g fiber, 10.9 g sugars, 6.8 g protein (calculated with unsweetened almond milk)
Skip your glass of sugary OJ and try this instead for half the sugar, six times the fiber and four times the protein. Plus this recipe is packed with metabolism firing ingredients like chia seeds, cinnamon and of course, oats.
20. KIWI COCONUT CASHEW OVERNIGHT OATMEAL
Nutrition per serving: 327 calories, 8.4 g fat (1.2 g saturated fat), 55 g carbs, 8 g fiber, 19 g sugar, 11.4. g protein (calculated with soy milk)
Kick-start your weight loss journey with this tropical-inspired recipe that will increase your metabolism, shrink your waistline and keep the sniffles away. We’re putting the spotlight on kiwis—an under-utilized flat-belly fruit in our opinion—that has been shown to reduce bloating and constipation and improve immunity. But we also can’t forget to mention that cashews are one of these best nuts for weight loss!
21. OVERNIGHT CHOCOLATE CHIA OAT PUDDING
Nutrition per serving: 287 calories, 9.9 g fat (1.9 g saturated), 76 mg sodium, 35 g carbs, 17.7 g fiber, 7.4 g sugars, 9.9 g protein (calculated without sweetener and reduced fat coconut milk)
Thanks to flavonoids, chocolate actually helps to regulate metabolic activity by lowering stress hormones that can cause you to store more fat. And further research claims that it can also cut craving, decrease body fat, control appetite and reduce inflammation. But we’re talking small portions, so don’t go crazy.
22. MAPLE FRENCH TOAST OVERNIGHT OATS
Nutrition per serving: 263 calories, 5 g fat (1.7 g saturated), 46 mg sodium, 46.6 g carbs, 5.6 g fiber, 14.9 g sugars, 9 g protein
French toast is traditionally a calorically dense meal that causes some serious belly fat. But this version tosses a wholesome breakfast food into the mix to deliver the same comfort food feel without the guilt. Plus, every single one of its ingredients provide an opportunity for a serious metabolism kick!
23. SWEET POTATO PIE OVERNIGHT OATMEAL
Nutrition per serving: 343 calories, 10.5 g fat, 1.1 g saturated fat, 8.3 g fiber, 19 g sugar, 11.2 g protein (calculated for two servings)
You probably don’t typically throw sweet potatoes into your oats, but we’ve got a slew of reasons why you need to start. These orange spuds are packed with energy boosting nutrients and contain a low cal, high fiber ratio that makes them a metabolic power player. Plus, they’re low in the glycemic index, meaning the body slowly absorbs them, keeping you fuller longer.
24. OVERNIGHT OAT & QUINOA
Nutrition per serving: 468 calories, 7.8 g fat (1.1 g saturated fat), 289 mg sodium, 82 g carbs, 10.1 g fiber, 17.4 g protein
Quinoa is a nutrient powerhouse packed with minerals, fiber and protein. In fact, it’s one of the few grains considered a total protein, helping you torch fat and shed pounds. Adding quinoa may up the carb count, but it’s well worth the payoff in nutrients, energy and better metabolism.
25. OVERNIGHT BLUEBERRY COBBLER OATMEAL
Nutrition per serving: 307 calories, 2.9 g fat (0 g saturated fat), 68 mg sodium, 62 g carbs, 8.1 g fiber, 28.7 g sugars, 10 g protein (calculated with skim milk and 1 tbsp of agave nectar in place of 3 tbs of brown sugar)
Cobbler is usually a buttery, sugary, low-nutrient mess, this reinvented recipe contains real ingredients that won’t put you in a sugar coma before lunch. It will, however, ignite your internal calorie burning oven, thanks to the powers of honey.