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The jar goes into the refrigerator looking like a loose mix of oats and milk, then comes out thick enough to hold a spoon upright. That change is what makes overnight oats such a useful breakfast: the oats soften while you sleep, with no stove or morning cooking to manage. These low calorie strawberry kiwi Greek yogurt overnight oats make one serving, and the nonfat Greek yogurt gives the base a creamy, tangy character without making it feel heavy.

I stir everything for the oat base together in the same container I’ll eat from, which keeps the morning routine simple. Old-fashioned rolled oats soften well during their long chill, while chia seeds help the mixture thicken. Fresh strawberries and kiwi go on top just before serving, so the fruit stays bright against the cool, creamy oats.

Why the Strawberries and Kiwi Belong on Top, Not in the Jar Overnight

The oat base benefits from a long rest in the refrigerator; the fruit doesn’t need the same treatment. Sliced strawberries release juice as they sit, and kiwi softens once it’s cut. If both go into the jar before the overnight chill, their juices can mingle with the base and the fruit loses some of its fresh, distinct texture.

Keeping the fruit separate also lets each part of the breakfast taste like itself. The oats are mild, tangy, and creamy, while the strawberries bring a sweet-tart bite and kiwi adds a sharper, juicy note. Top the oats just before serving, as the method calls for, and the contrast is still there when you take your first spoonful. It’s a small bit of timing that makes a one-jar breakfast feel freshly assembled rather than stored together overnight.

What the Oats, Yogurt, and Chia Each Bring to This Jar

• Old-fashioned rolled oats — These soften during the chill but keep more shape than quick oats, giving the finished jar some chew instead of a paste-like texture. Steel-cut oats aren’t a good swap here because they stay too firm with this no-cook method. The standard store-brand rolled oats work well; there’s no need for a specialty brand.
• Nonfat plain Greek yogurt — Greek yogurt gives the base its creamy body and gentle tang. Plain is useful here because it lets you control sweetness with the honey and fruit. A thick, plain dairy-free yogurt can replace it for a plant-based version, though the texture and protein content will depend on the product.
• Unsweetened almond milk — The milk loosens the yogurt enough for the oats to hydrate, while the unsweetened version keeps the base from becoming unexpectedly sweet. Another unsweetened milk works in the same amount, but a sweetened variety will change the finished taste.
• Chia seeds — Chia absorbs liquid and helps the base thicken as it rests. If you leave it out, the oats will still soften, but the mixture won’t have quite the same set, spoonable consistency. Stir the seeds through the mixture rather than leaving them in a clump.
• Honey and vanilla extract — Honey brings a mild sweetness, and vanilla rounds out the tartness of the yogurt. Use maple syrup instead of honey for a fully plant-based version; the flavor will be a little different, but it sweetens the base in the same way.
• Strawberries and kiwi — Choose strawberries that are ripe but still hold their shape when sliced, and a kiwi that gives slightly when pressed. This is where freshness matters most, since both fruits are served uncooked and carry their own flavor in every bite.

Mixing and Chilling the Base for Soft, Thick Oats

Stir the Base Until No Dry Oats Remain

Add the rolled oats, Greek yogurt, almond milk, chia seeds, honey, and vanilla extract to a 16-ounce jar or container. Stir until the yogurt is distributed and the oats are coated, checking the bottom and sides for any dry patches. If the chia seeds sit in one spot, give the mixture another few turns so they’re spread through the liquid. A uniform mixture now means the oats soften more evenly as they chill.

Give the Oats Their Full Refrigerated Rest

Cover the container and refrigerate it for at least 6 hours, and up to 12 hours. During that time, the oats soften and the chia helps the mixture thicken. When you check it, look for oats that are no longer dry or hard and a base that holds together instead of looking milky. If it hasn’t reached that texture yet, keep it covered and cold rather than trying to correct it with extra ingredients.

Add the Fruit Right Before Eating

Peel and dice the kiwi, then slice the strawberries if they aren’t already sliced. Spoon the fruit over the chilled oats just before serving. Keep the pieces bite-sized so you can get fruit and oats together in a spoonful. The finished jar is served cold, with the fruit still fresh on top.

How to Make This Jar Less Sweet or Fully Plant-Based

Questions That Come Up When Making Strawberry Kiwi Overnight Oats

Low Calorie Strawberry Kiwi Greek Yogurt Overnight Oats

Strawberry kiwi Greek yogurt overnight oats combine rolled oats, nonfat Greek yogurt, and chia seeds for a thick, creamy breakfast. Chill the mixture until the oats soften, then top with fresh sliced strawberries and diced kiwi.

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Prep Time 5 minutes mins

chilling 6 hours hrs

Total Time 6 hours hrs 5 minutes mins

Servings: 1 servings

Course: Breakfast

Cuisine: American

Calories: 343

Ingredients Equipment Method Notes

Ingredients

  

• 0.5 cup old-fashioned rolled oats
• 0.5 cup nonfat plain Greek yogurt
• 0.5 cup unsweetened almond milk
• 1 tsp chia seeds
• 1 tsp honey
• 0.25 tsp vanilla extract
• 0.5 cup strawberries sliced
• 1 kiwi medium, peeled and diced

Equipment

• 1 16-ounce jar or container

Method

 

1. Stir the oats, Greek yogurt, almond milk, chia seeds, honey, and vanilla extract together in a 16-ounce jar or container until combined.
2. Cover the container.
3. Refrigerate for at least 6 hours or up to 12 hours, until the oats are softened and thickened.
4. Top with the strawberries and kiwi before serving.

Notes

For the thickest texture, refrigerate overnight. Store covered in the refrigerator for up to 3 days; freezing is not recommended. For a dairy-free version, swap in plain dairy-free yogurt.