Low Calorie Overnight Steel Cut Oats with Banana and Honey

Name: Low Calorie Overnight Steel Cut Oats with Banana and Honey
Prep time: 10 min
Total time: 8 h 10 min
Yield: 2 servings
Ingredients: 1/2 cup quick-cook steel cut oats (not regular steel cut oats, which won't soften fully without h...; 3/4 cup unsweetened almond milk (or any unsweetened plant milk); 1/2 cup low fat plain Greek yogurt (adds creaminess and a significant protein boost); 1 tablespoon chia seeds (creates a thicker, pudding-like texture); 1 medium ripe banana (divided, half mashed in, half sliced on top); 2 teaspoons raw honey (one teaspoon per serving, drizzled on top before eating); 1/2 teaspoon ground cinnamon; 1/4 teaspoon pure vanilla extract; 1 pinch fine sea salt (enhances all the other flavours)

High ProteinMeal PrepEgg-Free

Prep Time10 min

Servings2

Calories290 kcal

Health Score6/10

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Low Calorie Overnight Steel Cut Oats with Banana and Honey

Some mornings just call for a breakfast that does all the work while you sleep. That is exactly what these low calorie overnight steel cut oats with banana and honey deliver. You spend about ten minutes in the evening combining a handful of wholesome ingredients, tuck the jar in the fridge, and wake up to a creamy, satisfying bowl that is genuinely good for you. No standing over a hot stove, no fussing with timers, and absolutely no compromise on flavour.

Steel cut oats are the real star here. Unlike rolled oats, steel cut oats are simply whole oat groats that have been chopped into rough pieces. They have a lower glycaemic index, meaning they release energy steadily rather than spiking your blood sugar early in the morning. They also pack more fibre per serving than their rolled counterpart, which keeps you fuller for longer. The key to getting them wonderfully soft and creamy without cooking is soaking them overnight in a mixture of unsweetened almond milk and a small splash of low fat plain Greek yogurt. The yogurt does double duty here, adding a gentle tang and bumping up the protein content considerably, so each serving lands well above the 15 gram protein mark. That is a meaningful difference compared to a standard bowl of oatmeal.

The banana in this recipe is not just a topping. Half of a ripe banana gets mashed directly into the oat mixture before it goes into the fridge. As it soaks overnight, the natural sweetness of the banana infuses every bite, which means you genuinely need very little added sweetener. Just one teaspoon of raw honey per serving is enough to round out the flavour beautifully. Ripe bananas also contribute resistant starch, a type of prebiotic fibre that feeds beneficial gut bacteria. The other half of the banana gets sliced fresh on top just before serving, giving you that satisfying textural contrast between the creamy oats and soft fruit. A light dusting of cinnamon and a tiny pinch of sea salt bring everything together, making the whole bowl taste far more indulgent than its calorie count suggests.

This recipe is designed to be genuinely low calorie without leaving you hungry an hour later. Each serving comes in at around 290 calories, with a solid combination of complex carbohydrates, plant-based fat from a small amount of chia seeds, and high-quality protein from Greek yogurt. The chia seeds swell overnight and create an almost pudding-like consistency that makes the oats feel extra luxurious. You can prep up to four jars at once on a Sunday, which makes this a brilliant meal prep option for a busy week. Each jar keeps well in the fridge for up to four days, so breakfast is completely sorted Monday through Thursday without any extra effort.

Ingredients

Serves:2

1 cup quick-cook steel cut oats (not regular steel cut oats, which won't soften fully without heat)
3 cup unsweetened almond milk (or any unsweetened plant milk)
1 cup low fat plain Greek yogurt (adds creaminess and a significant protein boost)
1 tablespoon chia seeds (creates a thicker, pudding-like texture)
1 medium ripe banana (divided, half mashed in, half sliced on top)
2 teaspoons raw honey (one teaspoon per serving, drizzled on top before eating)
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 pinch fine sea salt (enhances all the other flavours)

Instructions

1
Mash half of the banana in a medium bowl until smooth with very few lumps. The riper the banana, the sweeter and creamier the result will be.
Overripe bananas with brown spots work best here. They are naturally sweeter, which means you can rely on them more and use less honey overall.
2
Add the quick-cook steel cut oats, unsweetened almond milk, Greek yogurt, chia seeds, cinnamon, vanilla extract and sea salt to the bowl with the mashed banana. Stir everything together thoroughly until the yogurt and banana are fully combined with the oats.
Make sure the chia seeds are evenly distributed so they swell uniformly overnight and do not clump together.
3
Divide the mixture evenly between two clean jars or airtight containers. Each serving should be roughly the same volume so the nutrition stays consistent.
Wide-mouth mason jars work brilliantly for this. They are easy to stir, easy to eat from, and simple to stack in the fridge.
4
Seal the jars with lids and refrigerate for at least 8 hours or overnight. The oats need this full time to absorb the liquid and soften properly.
If you are in a rush, the minimum soaking time is 6 hours, but the texture will be slightly chewier than if left overnight.
5
In the morning, remove the jars from the fridge. Give each one a good stir, adding a splash of extra almond milk if the mixture seems thicker than you prefer.
The oats continue absorbing liquid overnight, so it is completely normal for the mixture to look quite thick when you first open the jar.
6
Slice the remaining half of the banana and arrange the slices on top of each jar. Drizzle one teaspoon of raw honey over each portion and add an extra pinch of cinnamon if you like.
Add the banana slices just before eating rather than the night before, so they stay fresh and do not brown.

Nutrition per serving

290kcal

Calories

16g

Protein

44g

Carbs

Fat

Fibre

14g

Sugar

130mg

Sodium

Pro Tips

✓
Always use quick-cook steel cut oats for overnight recipes. Regular steel cut oats need heat to soften fully and will remain too chewy when only soaked cold.
✓
Taste the mixture before refrigerating and adjust the cinnamon or vanilla to your preference. Everyone has a different sweetness threshold.
✓
If your Greek yogurt is very thick, add a little extra almond milk to the mixture before refrigerating so the final texture is creamy rather than dense.
✓
Prep up to four jars at once on a Sunday for an effortless weekday breakfast routine. The jars keep well for four days in the fridge.
✓
For a warmer breakfast on cold mornings, transfer the oats to a microwave-safe bowl and heat for 60 to 90 seconds, stirring halfway through, before adding your banana and honey toppings.

Frequently Asked Questions

Can I use regular steel cut oats instead of quick-cook steel cut oats?↓

Regular steel cut oats are much tougher and require heat to soften properly. If you only have regular steel cut oats, you would need to cook them on the stovetop first and then chill them. Quick-cook steel cut oats are pre-steamed during manufacturing, which means they hydrate and soften beautifully during a cold overnight soak.

How many calories are in these low calorie overnight steel cut oats?↓

Each serving comes in at approximately 290 calories. That includes all the oats, Greek yogurt, chia seeds, banana and honey. It is a genuinely satisfying calorie count for a breakfast that also delivers over 15 grams of protein and nearly 6 grams of fibre.

Can I make this recipe dairy free?↓

Yes, absolutely. Simply swap the Greek yogurt for an unsweetened coconut yogurt or a thick unsweetened soy yogurt. The protein content will drop slightly depending on the yogurt you choose, but the recipe will still be creamy and delicious.

Is honey necessary, or can I skip it?↓

You can definitely reduce or skip the honey if the mashed ripe banana provides enough sweetness for your taste. Alternatively, a few drops of pure maple syrup, a tiny drizzle of agave nectar, or a light sprinkle of coconut sugar all work as substitutes.

Why do my overnight oats look very thick in the morning?↓

Both the chia seeds and the steel cut oats absorb a lot of liquid overnight. A thicker consistency is completely normal. Just stir in a splash of almond milk, a tablespoon at a time, until you reach your preferred creaminess.

How long do these overnight oats keep in the fridge?↓

The jars keep well for up to four days in the refrigerator, making them an excellent meal prep choice. Just hold off on adding the fresh banana slices and honey until the morning you plan to eat each jar.

Variations

•
Peanut Butter Banana
Stir one teaspoon of natural peanut butter or almond butter into each jar before refrigerating. It adds healthy fats and extra flavour without a large calorie increase.
•
Banana Berry Boost
Add a small handful of fresh or frozen blueberries or sliced strawberries on top alongside the banana slices in the morning. The berries add antioxidants and a lovely colour contrast.
•
Warming Spice
Add a pinch of ground cardamom and a tiny grating of fresh nutmeg along with the cinnamon for a warming, chai-inspired flavour profile.
•
High Protein Boost
Stir half a scoop of unflavoured or vanilla protein powder into the oat mixture before refrigerating. This pushes the protein content above 25 grams per serving without significantly changing the taste.

Substitutions

•
Almond milk → Unsweetened oat milk or unsweetened soy milk (Soy milk adds a small amount of extra protein. Oat milk creates a slightly creamier texture.)
•
Greek yogurt → Unsweetened coconut yogurt or thick unsweetened soy yogurt (Use a thick variety to maintain the creamy consistency. The recipe becomes fully dairy free with this swap.)
•
Raw honey → Pure maple syrup or agave nectar (Use the same quantity. Maple syrup makes the recipe fully vegan. Agave has a slightly lower glycaemic index.)
•
Chia seeds → Ground flaxseed (Use the same quantity. Flaxseed thickens slightly less than chia seeds but adds omega-3 fatty acids.)
•
Banana → Unsweetened applesauce (Use 3 tablespoons of applesauce in place of the mashed banana portion. Slice a different fruit, such as a pear or mango, on top instead.)

🧊 Storage

Store sealed jars in the refrigerator for up to 4 days. Keep toppings like fresh banana slices and honey separate and add them just before eating. Do not freeze, as the texture of the oats and yogurt becomes grainy after thawing.

📅 Make Ahead

This recipe is ideal for batch cooking. Prepare up to 4 jars on Sunday evening and they will be ready to grab from the fridge each morning through Thursday. Stir each jar and add a splash of almond milk if needed before topping with fresh banana and honey.