While eating oats out of a mason jar may make you feel good (and foodstagram ready), it’s what you put in them that will make you look good – and earn you a flat stomach. Cheap, classic old-fashioned oats are rich in resistant starch, a type of carb that resists digestion and feeds healthy gut bacteria, helping you feel fuller for longer and burn fat more efficiently. These mason jar oatmeal recipes pack plenty of this tummy-trimming nutrient and are ready to grab and go in the morning – so even on your busiest days, you can slim down.
Even better, the bloggers behind these delicious creations use an array of ingredients that can boost your calorie burn, keep you satisfied and burn fat. Whip one up tonight and start your day a better way tomorrow.
Raspberry Jam Overnight Oats
Nutrition: 328 calories, 9.5 g fat, 1.1 g sat fat, 125 mg sodium, 53.6 g carbs, 12.2 g fiber, 8.8 g sugar, 10.4 g protein
In a healthy twist we love, this recipe asks you to make quick jam out of nothing more than mashed berries, chia seeds and a touch of honey to layer or swirl in your oatmeal. If ripe raspberries are sweet enough for you already, simply omit the sweetener for an even lower sugar count. Resist the urge to switch to a different berry; raspberries pack more fiber and liquid than most other fruits, boosting feelings of satiety – and keeping you away from the office snacks.
Get the recipe from VeguKate.
Mocha Overnight Oats
Nutrition: 245 calories, 4.4 g fat, 0.8 g sat fat, 6 mg sodium, 48.1 g carbs, 7.5 g fiber, 11.6 g sugar, 7.2 g protein (calculated with 1 tsp maple syrup)
Spiked with a half a cup of coffee, this is one morning meal that will rev your engine. Freshly brewed java imparts plenty of flavor for a negligible calorie and sugar cost, so you can go easy on the sweetener. To boost the staying power of your oatmeal, choose a banana that’s not quite ripe. Green-tinged bananas are also rich sources of resistant starch; doubling down on this nutrient is double trouble for your belly fat. In fact, one study found that replacing just 5 percent of your daily carbs with a source of resistant starch can boost post-meal fat burn by up to 30 percent!
Get the recipe from The Healthy Maven.
Pumpkin Pie Oats
Nutrition: 176 calories, 2.9 g fat, 0.6 g sat fat, 156 mg sodium, 32.6 g carbs, 6.2 g fiber, 2 g sugar, 6 g protein (calculated before toppings)
There’s a reason pancakes and French toast are such popular breakfast foods: they’re dessert – for breakfast. While waking up to a sugar-laden morning meal may give your taste buds a thrill, it’s anything but sweet for your waistline. Swap out your go-to with this pie-inspired oats recipe; it packs actual pumpkin puree, which is high in fiber, low in calories and brimming with vitamin A, an underestimated vitamin that promotes healthy skin, boosts immunity and helps synthesize protein. Willow, the blogger behind this delicious creation, even offers three variations so you can whip up a bowl whether you’re running out the door for work or spending a lazy weekend morning lounging.
Get the recipe from Will Cook for Friends.
Make-Ahead Fruit & Oat Parfaits
Nutrition: 322 calories, 7.2 g fat, 3 g sat fat, 78 mg sodium, 43 g carbs, 8.6 g fiber, 17.5 g sugar, 22 g protein (calculated with unsweetened almond milk and 2% Fage Total)
Send the mid-morning munchies packing with these protein- and fiber-filled portable parfaits. These nutrients combine to help you feel – and stay – full for longer. You’ll sail through your morning meetings full and focused and, better yet, see more success in your weight loss efforts; a study found that mid-morning snackers tended to snack more and, therefore, take in more calories than afternoon snackers throughout the day. Don’t shy away from the sugar count in this recipe, either. It comes solely from your favorite frozen fruits.
Get the recipe from Iowa Girl Eats.
Maple PPBB Overnight Oats
Nutrition: 405 calories, 24.8 g fat, 3.2 g sat fat, 140 mg sodium, 41.3 g carbs, 9.4 g fiber, 12.9 g sugar, 12.1 g protein (calculated topped with 5 pecan halves)
It’s well worth rustling up all the ingredients for these decadent oats; one bite and you’ll wonder why you never tried drizzling maple syrup on your peanut butter and banana sandwiches. Keeping the syrup to a scant teaspoon ensures the sugar count doesn’t outdo the protein, which will help your blood sugar levels stay even all morning. And don’t forget the cinnamon. This sweet spice boasts powerful antioxidants that prevent blood sugar spikes and crashes, warding off hunger pangs.
Get the recipe from Radiant Rachels.
Mocha Banana Oat Parfait
Nutrition: 293 calories, 8.7 g fat, 1.2 g sat fat, 94 mg sodium, 50.4 g carbs, 8.5 g fiber, 11.6 g sugar, 8.7 g protein (calculated with unsweetened almond milk, no extra maple syrup)
Taking the time to layer your oats with sliced banana ensures every last spoonful of this parfait will be perfectly balanced, and with flavors like these, you’re going to want them in every bite. Bracing espresso cuts through the natural sweetness of banana and offers a generous hit of caffeine to power up your pre-office workout. Caffeine helped men not only pump out more reps than when uncaffeinated, but also feel more prepared to tackle their sweat session, a recent study by Brazilian researchers found. A balanced breakfast and fitness motivation all in one mason jar; sounds like a good deal to us.
Get the recipe from The Lunchbox Bunch.
Pumpkin Pie Overnight Oats
Nutrition: 245 calories, 5.1 g fat, 1.8 g sat fat, 74 mg sodium, 34.5 g carbs, 5.1 g fiber, 6.9 g sugar, 14 g protein (calculated with unsweetened almond milk, plain greek yogurt, 1 tsp brown sugar)
The holidays come early when you whip up this recipe – without all the calories from cake, cookies and pie. Though only a couple of spoonfuls of pumpkin puree make it into this mix, there’s plenty of Greek yogurt added to keep you full, energize you, or help your muscles recover from a morning workout. The ginger called for is optional, but we’re big fans of including it; researchers have found that ginger has the profound ability to boost your metabolism and suppress your appetite thanks to the compound gingerol. You’ll love what the warm taste of this spice adds to the dessert-like dish, and your body will love its furnace-stoking effects on your calorie burn.
Get the recipe from Creme de la Crumb.
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