Are you looking for a delicious and healthy breakfast option that can help with your weight loss journey? Look no further than oatmeal! Oatmeal is a fiber-rich, nutrient-packed food that can be prepared in a variety of ways to suit any taste. And the best part? It’s incredibly low in calories. In this article, we’ll explore 20 delicious and nutritious low-calorie oatmeal recipes that are perfect for weight loss.
From classic combinations like apple cinnamon and banana nut, to unique flavors like matcha green tea and raspberry dark chocolate, these recipes offer something for everyone. Plus, many of them incorporate protein-rich ingredients like Greek yogurt or egg whites to help keep you full until lunchtime.
Whether you’re a morning person who likes to start the day with a hearty bowl of oatmeal, or someone who prefers a quick and easy breakfast on-the-go, we’ve got you covered with these 20 delicious low-calorie oatmeal recipes for weight loss.
Apple Cinnamon Low Calorie Oatmeal
Start your day with a warm and comforting bowl of apple cinnamon oatmeal, packed with fiber and flavor without the guilt. This recipe is perfect for those looking to make a healthier breakfast option that’s still delicious.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 teaspoon ground cinnamon
– 1 tablespoon chopped fresh apple (such as Granny Smith)
– 1 tablespoon honey or sugar substitute (optional)
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has thickened slightly.
3. Stir in the cinnamon and chopped apple.
4. If using honey or sugar substitute, add it now and stir to combine.
5. Cook for an additional 1-2 minutes, then remove from heat.
Cooking Time: 10-12 minutes
Enjoy your warm and delicious Apple Cinnamon Low Calorie Oatmeal!
Blueberry Almond Oatmeal with Honey Drizzle
Start your day off right with this delicious and nutritious breakfast recipe, featuring the sweetness of blueberries, crunch of almonds, and a hint of honey.
Ingredients:
– 1 cup rolled oats
– 1/2 cup water or milk
– 1 tablespoon unsalted butter
– 1/4 cup blueberries, fresh or frozen
– 1 tablespoon sliced almonds
– Pinch of salt
– Honey, to taste (about 1-2 tablespoons)
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the oats, butter, and salt. Cook, stirring occasionally, for 5 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
3. Stir in the blueberries and cook for an additional 1-2 minutes, until they’ve heated through.
4. Remove from heat and stir in the sliced almonds.
5. Drizzle with honey to taste, then serve immediately.
Cooking Time: 10-12 minutes
Pumpkin Spice Low Calorie Oatmeal
Start your day off right with this scrumptious and healthy pumpkin spice oatmeal recipe, perfect for a fall morning pick-me-up. With only 220 calories per serving, you can indulge in the flavors of the season without breaking your diet.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup canned pumpkin puree
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– Pinch of salt
– Optional: whipped cream and chopped nuts for topping
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, pumpkin puree, honey, cinnamon, nutmeg, and salt. Whisk until well combined.
3. Reduce heat to low and cook, stirring occasionally, for 5-7 minutes or until the oats have absorbed most of the liquid.
4. Serve hot, topped with whipped cream and chopped nuts if desired.
Cooking Time: 5-7 minutes
Banana Nut Low Calorie Oatmeal
A delicious and healthy breakfast that combines the natural sweetness of bananas, the crunch of nuts, and the comfort of oatmeal.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 ripe banana, sliced
– 1 tablespoon chopped walnuts
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer.
2. Add the oats and reduce heat to low. Cook for 5 minutes, stirring occasionally, until the oats have absorbed most of the liquid.
3. Add the sliced banana, chopped walnuts, honey, and salt. Stir until well combined.
4. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Chocolate Peanut Butter Protein Oatmeal
Kick-start your day with this creamy and delicious Chocolate Peanut Butter Protein Oatmeal recipe! This indulgent bowl combines the richness of chocolate and peanut butter with the nutritional benefits of protein-rich oats.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup unsweetened almond milk
– 1 scoop vanilla protein powder (30g)
– 2 tbsp creamy peanut butter
– 1 tsp unsweetened cocoa powder
– Pinch of salt
– Optional: sliced banana or chocolate chips for topping
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats and cook for 5 minutes, stirring occasionally, until the liquid is absorbed and the oats are creamy.
3. Remove from heat and stir in the protein powder, peanut butter, cocoa powder, and salt until well combined.
4. Divide into two bowls and top with sliced banana or chocolate chips (optional).
5. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Strawberry Chia Seed Oatmeal
Start your day with a nutritious and delicious bowl of oatmeal, infused with the sweetness of strawberries and the nutty flavor of chia seeds.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup water or milk (dairy or non-dairy)
– 1 tablespoon chia seeds
– 1/2 cup sliced strawberries
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small pot, bring the water or milk to a simmer over medium heat.
2. Add the oats and reduce heat to low. Cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency.
3. Stir in the chia seeds and cook for an additional minute.
4. Add the sliced strawberries, honey or maple syrup (if using), and salt. Stir gently to combine.
5. Serve warm, garnished with additional sliced strawberries if desired.
Cooking Time: 10-12 minutes
Peach Cobbler Low Calorie Oatmeal
Peach Cobbler Low Calorie Oatmeal Recipe
Start your day with a warm and comforting bowl of peach cobbler-inspired oatmeal, packed with nutritious ingredients and reduced calories.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup diced peaches (fresh or canned)
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt
– 1 tablespoon chopped pecans (optional)
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, diced peaches, honey, cinnamon, and salt. Stir until the oats are well coated.
3. Reduce heat to low and cook for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened slightly.
4. Serve warm, topped with chopped pecans if desired.
Cooking Time: 10-12 minutes
Carrot Cake Oatmeal with Greek Yogurt
Start your day with a nutritious and delicious twist on traditional oatmeal, infused with the warmth of carrot cake spices and creamy Greek yogurt.
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 diced fresh carrots (about 2 medium)
– 2 tablespoons plain Greek yogurt
– Chopped walnuts or pecans for garnish (optional)
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, honey, cinnamon, nutmeg, and salt. Cook, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has thickened, about 5 minutes.
3. Stir in the diced carrots and cook for an additional minute.
4. Divide the oatmeal among bowls. Top each serving with Greek yogurt and garnish with chopped nuts if desired.
Cooking Time: 10-12 minutes
Vanilla Almond Low Calorie Oatmeal
A delicious and healthy breakfast option that combines the warmth of vanilla with the crunch of almonds, all while keeping calories in check.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– 1/4 teaspoon ground cinnamon
– Pinch of salt
– 1 tablespoon sliced almonds
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, honey, vanilla extract, cinnamon, and salt. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened.
3. Remove from heat and stir in the sliced almonds.
4. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Matcha Green Tea Oatmeal with Coconut
Start your day with a nutritious and refreshing breakfast that combines the health benefits of oatmeal, matcha green tea, and coconut.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk (dairy or non-dairy)
– 1 teaspoon matcha powder
– 1 tablespoon shredded coconut
– 1 tablespoon honey or maple syrup (optional)
– 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, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has a creamy consistency.
3. Stir in the matcha powder and cook for an additional minute, allowing the flavors to meld together.
4. Remove from heat and stir in the shredded coconut and honey or maple syrup (if using).
5. Season with salt to taste.
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
– 1/2 cup water or milk
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 cup fresh or frozen raspberries, thawed
– 1 ounce dark chocolate chips (at least 70% cocoa)
– Pinch of vanilla powder (optional)
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, honey, and salt. Cook, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has a creamy consistency (about 5-7 minutes).
3. Stir in the raspberries and cook for an additional minute.
4. Remove from heat and let cool slightly.
5. Melt the dark chocolate chips in the microwave or in a double boiler.
6. Fold the melted chocolate into the oatmeal mixture until well combined.
7. Serve warm, garnished with additional raspberries if desired.
Cooking Time: 10-12 minutes
Pineapple Coconut Low Calorie Oatmeal
Start your day with a delicious and healthy oatmeal that combines the sweetness of pineapple with the creaminess of coconut. This recipe is perfect for those looking for a low-calorie breakfast option without sacrificing flavor.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup unsweetened almond milk
– 1/4 cup water
– 1 tablespoon honey or sugar-free sweetener
– 1/4 teaspoon salt
– 1/2 cup diced fresh pineapple
– 1 tablespoon shredded coconut
– Pinch of cinnamon (optional)
Instructions:
1. In a medium saucepan, bring the almond milk and water to a simmer over medium heat.
2. Add the oats, honey or sweetener, and salt. Cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid.
3. Stir in the diced pineapple and shredded coconut. Cook for an additional 1-2 minutes.
4. Remove from heat and sprinkle with cinnamon if desired.
5. Serve warm or chilled.
Cooking Time: 10-12 minutes
Cherry Almond Butter Oatmeal
Start your day with a flavorful and nutritious bowl of oatmeal infused with sweet cherries and nutty almond butter. This recipe is perfect for a quick and easy breakfast that’s packed with fiber, protein, and healthy fats.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk
– 2 tablespoons almond butter
– 1 tablespoon honey
– 1/4 cup dried cherries, chopped
– 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 for 5-7 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
3. Stir in the almond butter, honey, and chopped cherries until well combined.
4. Season with salt to taste.
5. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Spiced Pear and Walnut Oatmeal
Start your day with a nutritious and flavorful bowl of oatmeal infused with the sweetness of pears, the crunch of walnuts, and the warmth of spices.
Ingredients:
– 1 cup rolled oats
– 1/2 cup water or milk
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/8 teaspoon salt
– 1 tablespoon honey
– 1/2 pear, diced (about 1/2 cup)
– 1/4 cup chopped walnuts
– Pinch of ground cardamom (optional)
Instructions:
1. In a medium pot, bring the water or milk to a simmer over medium heat.
2. Add the oats, cinnamon, nutmeg, and salt. Cook, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has thickened, about 5 minutes.
3. Stir in the honey until dissolved.
4. Add the diced pear and chopped walnuts to the pot. Cook for an additional minute, until the flavors are well combined.
5. Remove from heat and stir in a pinch of ground cardamom, if desired.
6. Serve warm and enjoy!
Cooking Time: 10 minutes
Lemon Poppy Seed Low Calorie Oatmeal
Start your day with a bright and citrusy twist on traditional oatmeal, packed with the benefits of oats and a hint of sweetness. This recipe is perfect for a quick and easy breakfast that’s both nutritious and delicious.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or low-fat milk
– 1 tablespoon lemon juice
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon salt
– 1/4 teaspoon poppy seeds
– Pinch of grated lemon zest (optional)
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats, lemon juice, and salt. Cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and have a creamy consistency.
3. If using honey or maple syrup, stir it in during the last minute of cooking.
4. Stir in the poppy seeds and grated lemon zest (if using).
5. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Blackberry Vanilla Oatmeal
Start your day off right with this deliciously sweet and tangy oatmeal, packed with the flavors of blackberries and vanilla.
Ingredients:
– 1 cup rolled oats
– 1/2 cup water or milk
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
– 1/4 cup fresh or frozen blackberries
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, honey or maple syrup (if using), and salt. Stir until the oats are well coated.
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. Remove from heat and stir in the vanilla extract.
5. Fold in the blackberries and serve immediately.
Cooking Time: 5-7 minutes
Maple Pecan Low Calorie Oatmeal
Start your day with a warm and comforting bowl of oatmeal, infused with the sweetness of maple syrup and the crunch of pecans. This low-calorie recipe is perfect for those looking to make a healthy breakfast that’s still satisfying.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or low-fat milk
– 1 tablespoon maple syrup
– 1 tablespoon chopped pecans
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats and reduce heat to low. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
3. Stir in the maple syrup and chopped pecans.
4. Remove from heat and let it sit for 1 minute to allow the flavors to meld together.
5. Season with a pinch of salt to taste.
Cooking Time: 10-12 minutes
Chocolate Banana Protein Oatmeal
This recipe combines the natural sweetness of banana, the richness of chocolate, and the wholesomeness of oats to create a nutritious breakfast that’s both filling and tasty.
Ingredients:
– 1/2 cup rolled oats
– 1 scoop vanilla protein powder (20g protein)
– 1 ripe banana, sliced
– 1 tablespoon unsweetened cocoa powder
– 1 tablespoon almond milk
– Pinch of salt
– Optional: honey or maple syrup to taste
Instructions:
1. In a microwave-safe bowl, combine oats, protein powder, and salt.
2. Microwave on high for 30-40 seconds, stirring every 20 seconds until the oats are cooked and creamy.
3. Add sliced banana, cocoa powder, and almond milk. Stir until well combined.
4. Taste and adjust sweetness with honey or maple syrup if desired.
5. Serve immediately and enjoy!
Cooking Time: 1-2 minutes (microwave) + 5 minutes (prep time)
Apple Pie Oatmeal with Cinnamon
Start your day with a warm and comforting bowl of oatmeal infused with the flavors of apple pie.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk
– 1 tablespoon honey or maple syrup
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon vanilla extract
– 1/4 cup diced apples (about 1 small apple)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, honey or maple syrup, cinnamon, and vanilla extract. Whisk until combined.
3. Reduce heat to low and 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 apples and salt.
5. Cook for an additional 1-2 minutes or until the apples are tender.
6. Serve hot, garnished with additional cinnamon if desired.
Cooking Time: 10-12 minutes
Savory Spinach and Egg White Oatmeal
Start your day with a nutritious and flavorful bowl of oatmeal, infused with the richness of spinach and the lightness of egg whites. This savory twist on classic oatmeal is perfect for those looking for a healthy breakfast option that’s both delicious and filling.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cups fresh spinach leaves
– 2 egg whites
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for added heat
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the olive oil, chopped onion, and spinach leaves. Cook until the spinach has wilted, about 3-4 minutes.
3. Stir in the egg whites and cook for an additional minute, until they are set.
4. Add the rolled oats and stir to combine. Cook for 1-2 minutes, until the oats have absorbed most of the liquid.
5. Season with salt, pepper, and red pepper flakes (if using).
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Summary
Get started on your weight loss journey with these delicious and nutritious oatmeal recipes! With only 250-350 calories per serving, you can indulge in flavors like Apple Cinnamon, Blueberry Almond, Pumpkin Spice, and many more. Each recipe is carefully crafted to provide a boost of protein, fiber, and healthy fats to keep you full and satisfied until your next meal. From sweet treats to savory options, there’s something for everyone. Try one (or two, or three…) today and start your day off right!
