Are you tired of sacrificing flavor for a healthy diet? Look no further! Oatmeal is a nutritious breakfast option that can be enjoyed without compromising on taste. In this article, we’ll explore 20 delicious and low-calorie oatmeal recipes that will help you achieve your weight loss goals while satisfying your cravings.
From classic flavors like apple cinnamon to more exotic options like pineapple mango tropical, our list of oatmeal recipes has something for everyone. Whether you’re in the mood for something sweet or savory, we’ve got a recipe that’s sure to hit the spot.
In the following pages, we’ll dive into the world of low-calorie oatmeal and share our top 20 recipes for weight loss. From protein-packed options to indulgent treats, these recipes are designed to keep you full and satisfied until your next meal.
So go ahead, get cooking, and start your day off right with a delicious and nutritious bowl of oatmeal!
Apple Cinnamon Low Calorie Oatmeal
This apple cinnamon oatmeal recipe is a perfect way to start your day, packed with fiber, protein, and sweet flavor. With only 220 calories per serving, you can enjoy the benefits of oatmeal without feeling guilty.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or low-fat milk
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon vanilla extract
– 1/2 apple, diced (about 50g)
– Pinch of salt
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats, honey, cinnamon, and vanilla extract. Stir until well combined.
3. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
4. Add the diced apple and cook for an additional minute.
5. Serve hot, topped with your choice of nuts, seeds, or fruit.
Cooking Time: 10-12 minutes
Blueberry Almond Oatmeal with Honey
Start your day with a nutritious and delicious Blueberry Almond Oatmeal with Honey! This recipe combines the warm, comforting taste of oatmeal with the sweetness of blueberries, crunch of almonds, and hint of honey.
Ingredients:
– 1 cup rolled oats
– 1/2 cup water or milk
– 1 tablespoon honey
– 1/4 cup fresh or frozen blueberries
– 1 tablespoon sliced almonds
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats and cook for 5-7 minutes or until the liquid has been absorbed and the oats have reached your desired consistency.
3. Stir in the honey until dissolved.
4. Fold in the blueberries and almonds.
5. Season with salt to taste.
6. Serve warm, garnished with additional blueberries and almonds if desired.
Cooking Time: 10-12 minutes
Banana Nut Low Calorie Oatmeal
Start your day off right with this nutritious and tasty banana nut oatmeal recipe, packed with fiber-rich oats, protein-packed Greek yogurt, and sweet bananas. This low-calorie breakfast treat is perfect for those looking to make a healthy change.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 ripe banana, sliced
– 1 tablespoon chopped walnuts
– Pinch of salt
– Optional: honey or maple syrup to taste
Instructions:
1. In a medium-sized bowl, combine oats, almond milk, and Greek yogurt. Stir until well combined.
2. Add the sliced banana and chopped walnuts to the oat mixture.
3. Cook on low heat in the microwave for 1 minute and 30 seconds, or until the oats have absorbed most of the liquid and the banana is warm.
4. Remove from microwave and add a pinch of salt. If desired, drizzle with honey or maple syrup.
5. Serve immediately and enjoy!
Cooking Time: 1 minute and 30 seconds (microwave)
Pumpkin Spice Oatmeal with Almond Milk
Start your day off right with a deliciously comforting bowl of pumpkin spice oatmeal, made with almond milk for a creamy and dairy-free twist.
Ingredients:
– 1/2 cup rolled oats
– 1 cup almond milk
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/2 teaspoon pumpkin puree
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, honey or maple syrup (if using), cinnamon, nutmeg, and ginger. Whisk until combined.
3. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency.
4. Stir in the pumpkin puree and salt.
5. Serve warm and enjoy!
Cooking Time: 10-12 minutes
Chocolate Peanut Butter Protein Oatmeal
Start your day with a nutritious and delicious bowl of Chocolate Peanut Butter Protein Oatmeal. This recipe combines the natural goodness of oats, protein-rich peanut butter, and rich chocolate for a satisfying breakfast.
Ingredients:
– 1/2 cup rolled oats
– 1 scoop vanilla protein powder (20g)
– 1 tablespoon creamy peanut butter
– 1 tablespoon unsweetened cocoa powder
– 1/4 teaspoon salt
– 1/2 cup unsweetened almond milk
– Honey or stevia to taste
– Chopped peanuts and chocolate chips for garnish (optional)
Instructions:
1. In a microwave-safe bowl, combine oats, protein powder, peanut butter, cocoa powder, and salt.
2. Microwave on high for 30-45 seconds, stirring every 15 seconds until the mixture is smooth and creamy.
3. Add almond milk and stir to combine. If desired, add honey or stevia for sweetness.
4. Cook for an additional 10-15 seconds if needed.
5. Top with chopped peanuts and chocolate chips (if using). Serve warm.
Cooking Time: 1 minute 30 seconds – 2 minutes
Strawberry Chia Seed Oatmeal
This recipe combines the creaminess of chia seeds with the natural sweetness of strawberries and the heartiness of oatmeal, creating a nutritious breakfast that will keep you going all morning.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon chia seeds
– 1/4 cup sliced strawberries
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Pinch of salt
Instructions:
1. In a small pot, bring the almond milk to a simmer.
2. Add the oats, chia seeds, and salt. Whisk until combined.
3. Reduce heat to low and cook for 5-7 minutes or until the oats have absorbed most of the liquid.
4. Stir in honey until dissolved.
5. Top with sliced strawberries.
Cooking Time: 10-12 minutes
Peach Coconut Low Calorie Oatmeal
A refreshing twist on traditional oatmeal, this recipe combines the sweetness of peaches with the creaminess of coconut for a delicious and healthy breakfast.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 cup diced fresh peaches
– 1 tablespoon shredded coconut
– Pinch of cinnamon
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, honey, and salt. Stir to combine.
3. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
4. Stir in the diced peaches and shredded coconut.
5. Remove from heat and sprinkle with cinnamon.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Vanilla Almond Oatmeal with Fresh Berries
Start your day off right with a delicious and nutritious bowl of oatmeal, bursting with the sweetness of fresh berries. This recipe combines creamy vanilla, crunchy almonds, and tender oatmeal for a satisfying breakfast or snack.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk (or a combination)
– 1 tablespoon unsalted butter
– 1 teaspoon pure vanilla extract
– 1/4 cup sliced almonds
– Pinch of salt
– Fresh berries (such as strawberries, blueberries, or raspberries), hulled and sliced
Instructions:
1. In a medium saucepan, combine oats, water or milk, and butter. Cook over medium heat, stirring occasionally, until the mixture comes to a boil.
2. Reduce heat to low and simmer for 5-7 minutes, or until the oats have absorbed most of the liquid and the mixture has a creamy consistency.
3. Stir in vanilla extract and salt.
4. Top with sliced almonds and fresh berries.
5. Serve warm and enjoy!
Cooking Time: 10-12 minutes
Carrot Cake Inspired Oatmeal
Carrot Cake Inspired Oatmeal: A warm and comforting breakfast that captures the essence of carrot cake in a bowl!
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon salt
– 1/2 cup grated carrots
– 1 tablespoon chopped walnuts (optional)
– Pinch of vanilla extract
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats, honey, cinnamon, nutmeg, and salt. Stir until combined.
3. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
4. Stir in the grated carrots and chopped walnuts (if using).
5. Cook for an additional minute to allow the flavors to meld together.
6. Remove from heat and stir in a pinch of vanilla extract.
Cooking Time: 10-12 minutes
Enjoy your warm and delicious Carrot Cake Inspired Oatmeal!
Matcha Green Tea Oatmeal with Coconut
Start your day with a nutritious and delicious bowl of oatmeal infused with the subtle bitterness of matcha green tea and the creaminess of coconut.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk (dairy or non-dairy)
– 1 teaspoon matcha powder
– 1 tablespoon shredded coconut
– Pinch of salt
– Optional: honey, fruit, or nuts for added flavor and texture
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, matcha powder, and salt. Whisk until the matcha is fully incorporated.
3. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and have a creamy consistency.
4. Stir in the shredded coconut.
5. Serve hot, topped with your choice of honey, fruit, or nuts.
Cooking Time: 10-12 minutes
Raspberry Dark Chocolate Oatmeal
Start your day with a delicious and nutritious bowl of oatmeal infused with the sweetness of raspberries and the richness of dark chocolate.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk (or combination)
– 1 tablespoon unsalted butter
– 2 tablespoons dark chocolate chips (at least 70% cocoa)
– 1/4 cup fresh or frozen raspberries
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the oats and liquid to a boil.
2. Reduce heat to low, cover, and simmer for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid.
3. Stir in the butter and dark chocolate chips until melted and smooth.
4. Add the raspberries and salt; stir gently to combine.
5. Cook for an additional 1-2 minutes, or until the berries are heated through.
6. Serve warm, topped with additional fresh raspberries if desired.
Cooking Time: 10-12 minutes
Pineapple Mango Tropical Oatmeal
Start your day with a taste of paradise by combining the sweetness of pineapple and mango with hearty oatmeal. This Pineapple Mango Tropical Oatmeal recipe is a refreshing twist on traditional breakfast options.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk (or a combination of both)
– 1/4 cup diced fresh pineapple
– 1/4 cup diced fresh mango
– 1 tablespoon honey
– Pinch of salt
– Optional: chopped nuts or shredded coconut for topping
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats and cook according to package instructions until creamy.
3. Stir in the diced pineapple and mango.
4. Remove from heat and add honey and salt. Mix well.
5. Serve immediately, topped with your choice of chopped nuts or shredded coconut.
Cooking Time: 5-7 minutes
Cinnamon Roll Low Calorie Oatmeal
Cinnamon Roll Oatmeal: A Delicious Low-Calorie Breakfast Option
Start your day off right with this sweet and satisfying oatmeal recipe, packed with the warm spices of cinnamon roll.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup low-fat milk
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon vanilla extract
– 1 tablespoon honey or sugar-free sweetener (optional)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the milk to a simmer over medium heat.
2. Add the oats, cinnamon, and vanilla extract. Cook, stirring occasionally, for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened slightly.
3. If using honey or sugar-free sweetener, stir it in during the last minute of cooking.
4. Remove from heat and let cool for a minute.
5. Serve warm, garnished with a sprinkle of cinnamon if desired.
Cooking Time: 10-12 minutes
Cherry Vanilla Oatmeal with Greek Yogurt
Start your day off right with this sweet and satisfying oatmeal recipe, featuring juicy cherries and creamy vanilla. This easy-to-make dish is perfect for a quick breakfast on-the-go or a healthy snack to curb your hunger.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk (or a combination of both)
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract
– 1/2 cup Greek yogurt
– 1/2 cup pitted cherries, fresh or frozen
– Pinch of salt
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats and reduce heat to low. Cook, stirring occasionally, for 5-7 minutes or until the oats have absorbed most of the liquid and reached your desired consistency.
3. Stir in the honey or maple syrup (if using) and vanilla extract.
4. Top the oatmeal with Greek yogurt and cherries.
5. Season with a pinch of salt to balance the flavors.
Cooking Time: 10-12 minutes
Enjoy your delicious and healthy Cherry Vanilla Oatmeal with Greek Yogurt!
Spiced Pear and Walnut Oatmeal
Start your day with a delicious and nutritious bowl of spiced pear and walnut oatmeal, perfect for the chilly fall mornings. This recipe combines the comforting warmth of cinnamon and nutmeg with the sweetness of ripe pears and crunchy walnuts.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk (or a combination of both)
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/2 pear, diced (such as Bartlett or Anjou)
– 1 tablespoon chopped walnuts
– Pinch of salt
– Optional: brown sugar or honey to taste
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the oats, cinnamon, and nutmeg. Cook, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has thickened, about 5-7 minutes.
3. Stir in the diced pear and cook for an additional minute.
4. Fold in the chopped walnuts and a pinch of salt.
5. Serve hot, topped with brown sugar or honey if desired.
Cooking Time: Approximately 10-12 minutes.
Lemon Blueberry Protein Oatmeal
A refreshing twist on traditional oatmeal, this recipe combines the natural sweetness of blueberries with the brightness of lemon and a boost of protein.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 scoop vanilla whey protein powder
– 1 tablespoon honey
– 1/4 teaspoon grated lemon zest
– 1/4 cup fresh or frozen blueberries
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, protein powder, and honey. Whisk until smooth and cook for 5 minutes, stirring occasionally.
3. Remove from heat and stir in the lemon zest and blueberries.
4. Cook for an additional 1-2 minutes or until the berries have heated through.
5. Serve warm, garnished with additional blueberries if desired.
Cooking Time: 10-12 minutes
Maple Pecan Low Calorie Oatmeal
This recipe combines the warm, comforting flavor of oatmeal with the sweetness of maple syrup and the crunch of pecans, all while keeping calories in check.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or low-fat milk
– 1 tablespoon pure maple syrup
– 1 tablespoon chopped pecans
– Pinch of salt
– Optional: 1/4 teaspoon vanilla extract
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats and cook for 5-7 minutes or until the mixture thickens.
3. Stir in the maple syrup and salt.
4. Top with chopped pecans.
5. If desired, add a dash of vanilla extract.
Cooking Time: 10-12 minutes
Blackberry Almond Butter Oatmeal
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup almond butter
– 1/4 cup blackberries, fresh or frozen
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a pot, bring 1 cup of water to a boil.
2. Add the oats and reduce heat to medium. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
3. While the oats are cooking, mix together the almond butter and honey in a small bowl until smooth.
4. Once the oats are cooked, stir in the blackberry mixture (fresh or thawed) and combine with the almond butter mixture.
5. Season with salt to taste.
Cooking Time: 10-12 minutes
Gingerbread Inspired Oatmeal
Start your day with a warm and comforting bowl of oatmeal infused with the spices and flavors of gingerbread. This recipe combines rolled oats, milk, and aromatic spices to create a delicious and satisfying breakfast.
Ingredients:
– 1/2 cup rolled oats
– 1 cup milk (dairy or non-dairy)
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground ginger
– 1/8 teaspoon ground nutmeg
– Pinch of salt
– Optional: chopped walnuts or pecans for topping
Instructions:
1. In a medium saucepan, bring the milk to a simmer over medium heat.
2. Add the oats, honey, cinnamon, ginger, nutmeg, and salt. Stir until the oats are well coated with the mixture.
3. Reduce heat to low and cook, stirring occasionally, for 5-7 minutes or until the oats have reached your desired consistency.
4. Remove from heat and let cool slightly. Top with chopped nuts, if desired.
Cooking Time: 10-12 minutes
Savory Spinach and Egg White Oatmeal
Start your day with a nutritious and flavorful bowl of oatmeal, packed with the goodness of spinach, egg whites, and savory spices.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk
– 2 tablespoons unsalted butter
– 2 cups fresh spinach leaves
– 4 large egg whites
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes (for some heat)
Instructions:
1. In a medium saucepan, bring the oats and water/milk to a simmer over medium heat.
2. Reduce heat to low and cook for 5-7 minutes or until the oats have absorbed most of the liquid.
3. Meanwhile, melt the butter in a separate pan over medium-high heat.
4. Add the spinach leaves and cook until wilted, about 1 minute.
5. In a small bowl, whisk together the egg whites and a pinch of salt.
6. Pour the egg mixture into the saucepan with the cooked oats and stir to combine.
7. Stir in the cooked spinach mixture and season with salt, pepper, and red pepper flakes (if using).
8. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Summary
Start your day off right with these 20 delicious low-calorie oatmeal recipes perfect for weight loss. From classic apple cinnamon to decadent chocolate peanut butter, and from fruity strawberry chia seed to savory spinach and egg white, there’s something for everyone. With ingredients like almond milk, Greek yogurt, and fresh berries, these recipes are not only delicious but also packed with nutrients. Whether you’re a busy morning commuter or a fitness enthusiast looking for a post-workout snack, these low-calorie oatmeal recipes will keep you full and satisfied until lunchtime.
