20 Delicious Low Calorie Oatmeal Recipes for Weight Loss

Breakfast just got a whole lot more exciting! If you’re looking to shed a few pounds without sacrificing flavor, you’ve come to the right place. These 20 delicious low-calorie oatmeal recipes are packed with nutrients and designed to keep you full and satisfied all morning long. Get ready to transform your morning routine with these tasty, weight-loss-friendly creations that prove healthy eating can be absolutely delicious!

Apple Cinnamon Low Calorie Oatmeal

Ready for a cozy breakfast that won’t weigh you down? You’ll love how this apple cinnamon oatmeal warms you up while keeping things light. It’s the perfect way to start your day with comforting flavors and healthy energy.

Ingredients

– 1 cup old-fashioned rolled oats
– 1 ½ cups water
– 1 medium apple
– 1 tsp ground cinnamon
– 2 tbsp maple syrup
– ¼ tsp salt

Instructions

1. Core and dice 1 medium apple into ½-inch pieces, leaving the skin on for extra fiber and nutrients.
2. Combine 1 cup old-fashioned rolled oats, 1 ½ cups water, the diced apple, 1 tsp ground cinnamon, and ¼ tsp salt in a medium saucepan.
3. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally to prevent sticking.
4. Once boiling, reduce the heat to low and cover the saucepan with a lid.
5. Simmer the oatmeal for 5 minutes, resisting the urge to stir too frequently as this can make the oats gummy.
6. Remove the saucepan from heat and let it stand covered for 2 minutes to allow the oats to fully absorb the liquid.
7. Stir in 2 tbsp maple syrup until evenly distributed throughout the oatmeal.
8. Check the oatmeal’s consistency—if you prefer it thicker, let it stand 1 minute longer; if thinner, stir in 1-2 tbsp warm water. This creamy oatmeal has tender apple pieces throughout and the perfect balance of sweet maple and warm cinnamon. Try topping it with a sprinkle of toasted walnuts or enjoying it alongside a dollop of Greek yogurt for extra protein.

Blueberry Almond Oatmeal with Honey Drizzle

Unbelievably cozy and perfect for chilly mornings, this blueberry almond oatmeal feels like a warm hug in a bowl. You’ll love how the sweet berries burst while cooking, creating little pockets of fruity goodness throughout.

Ingredients

• 1 cup rolled oats
• 2 cups water
• 1 cup fresh blueberries
• 1/4 cup sliced almonds
• 2 tablespoons honey
• 1/4 teaspoon salt

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and 1/4 teaspoon salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally with a wooden spoon.
3. Once boiling, reduce the heat to low and simmer for 5 minutes, stirring every minute to prevent sticking.
4. Add 1 cup fresh blueberries to the oatmeal and continue cooking for 2 more minutes, gently stirring to distribute the berries evenly.
5. Remove the saucepan from heat and let the oatmeal rest for 1 minute to allow it to thicken slightly.
6. While the oatmeal rests, toast 1/4 cup sliced almonds in a dry skillet over medium heat for 3-4 minutes, shaking the pan frequently until golden brown and fragrant.
7. Divide the cooked oatmeal between two bowls and drizzle each serving with 1 tablespoon of honey.
8. Sprinkle the toasted almonds evenly over both bowls of oatmeal.

The creamy oatmeal contrasts beautifully with the crunchy almonds, while the honey drizzle enhances the natural sweetness of the blueberries. For an extra treat, try topping it with a dollop of Greek yogurt or serving it alongside crispy bacon for a sweet-savory breakfast combination.

Pumpkin Spice Low Calorie Oatmeal

Now that fall is in full swing, you’re probably craving all things cozy and pumpkin-spiced. This low-calorie oatmeal gives you that warm, comforting flavor without the guilt. It’s the perfect healthy breakfast to start your crisp autumn morning.

Ingredients

– 1/2 cup rolled oats
– 1 cup water
– 1/4 cup pumpkin puree
– 1/2 tsp pumpkin pie spice
– 1 tbsp maple syrup
– Pinch of salt

Instructions

1. Combine 1/2 cup rolled oats, 1 cup water, and a pinch of salt in a small saucepan.
2. Place the saucepan over medium heat and bring the mixture to a gentle boil, stirring occasionally to prevent sticking.
3. Reduce heat to low and simmer for 5 minutes, stirring every minute until the oats have absorbed most of the water.
4. Add 1/4 cup pumpkin puree and 1/2 tsp pumpkin pie spice to the oatmeal.
5. Stir continuously for 2 minutes until the pumpkin is fully incorporated and the oatmeal thickens.
6. Remove the saucepan from heat and stir in 1 tbsp maple syrup until evenly distributed.
7. Let the oatmeal rest for 1 minute to allow flavors to meld together.

What you’ll love most is how creamy this oatmeal turns out, with the pumpkin adding natural moisture so you don’t miss the heavy cream. The warm spice blend makes your kitchen smell amazing while giving that classic autumn flavor profile. Try topping it with a sprinkle of toasted pecans or a dollop of Greek yogurt for extra texture and protein.

Banana Nut Low Calorie Oatmeal

Remember those mornings when you want something warm and comforting but don’t want to undo your healthy eating goals? You’re in luck because this banana nut oatmeal is about to become your new breakfast bestie. It’s creamy, satisfying, and packed with flavor while keeping things light on calories.

Ingredients

– 1 cup rolled oats
– 2 cups water
– 1 medium banana, mashed
– 2 tbsp chopped walnuts
– 1 tbsp maple syrup
– 1/2 tsp cinnamon
– 1/4 tsp salt

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and 1/4 teaspoon salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally.
3. Reduce heat to low and simmer for 5 minutes, stirring frequently to prevent sticking.
4. While the oats cook, mash 1 medium banana thoroughly with a fork until smooth.
5. Stir the mashed banana into the oatmeal until fully incorporated.
6. Add 1/2 teaspoon cinnamon and continue cooking for 2 more minutes.
7. Remove the saucepan from heat and stir in 2 tablespoons chopped walnuts.
8. Drizzle 1 tablespoon maple syrup over the oatmeal and stir to combine.
9. Let the oatmeal rest for 2 minutes to thicken before serving.

Enjoy how the creamy banana base melds perfectly with the crunchy walnuts. The cinnamon adds warmth while the maple syrup provides just enough sweetness. Try topping it with fresh berries or a dollop of Greek yogurt for extra protein.

Chocolate Peanut Butter Protein Oatmeal

Now, if you’re like me and need a breakfast that actually keeps you full until lunch, this chocolate peanut butter protein oatmeal is about to become your new best friend. It’s creamy, satisfying, and tastes like dessert but fuels your morning like a champ.

Ingredients

– 1 cup rolled oats
– 2 cups water
– 1/4 cup chocolate protein powder
– 2 tbsp creamy peanut butter
– 1 tbsp maple syrup
– 1/4 tsp salt

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and 1/4 tsp salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring to a boil, stirring occasionally.
3. Once boiling, reduce heat to low and simmer for 5 minutes, stirring every minute to prevent sticking.
4. Remove the saucepan from heat and let sit for 2 minutes to allow oats to thicken.
5. Add 1/4 cup chocolate protein powder and whisk vigorously until completely smooth and no dry pockets remain.
6. Stir in 2 tbsp creamy peanut butter until fully incorporated and creamy.
7. Drizzle in 1 tbsp maple syrup and stir to combine evenly.
8. Serve immediately while warm.

Keep in mind this oatmeal thickens as it cools, so enjoy it right away for that perfect creamy texture. The rich chocolate flavor pairs beautifully with the salty peanut butter, creating that classic flavor combination we all love. Try topping it with sliced bananas or a sprinkle of crushed peanuts for extra crunch and nutrition.

Strawberry Chia Seed Oatmeal

Feeling like you need a breakfast that’s both nourishing and delicious? This strawberry chia seed oatmeal is your new morning best friend. It comes together quickly and keeps you satisfied all morning long.

Ingredients

– 1 cup rolled oats
– 2 cups water
– 1 cup fresh strawberries
– 2 tablespoons chia seeds
– 1 tablespoon maple syrup
– 1/4 teaspoon vanilla extract
– Pinch of salt

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and a pinch of salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a gentle boil.
3. Reduce heat to low and simmer for 5 minutes, stirring occasionally to prevent sticking.
4. While the oatmeal cooks, hull and slice 1 cup fresh strawberries into small pieces.
5. Stir 2 tablespoons chia seeds into the oatmeal until fully incorporated.
6. Add the sliced strawberries, 1 tablespoon maple syrup, and 1/4 teaspoon vanilla extract to the oatmeal.
7. Continue cooking for 2 more minutes, stirring constantly as the chia seeds will thicken the oatmeal quickly.
8. Remove from heat when the oatmeal reaches your desired thickness.
9. Let the oatmeal rest for 3 minutes before serving to allow flavors to meld.

Here’s why this oatmeal stands out—the chia seeds create a delightful pudding-like texture while the strawberries add natural sweetness. Try topping it with extra fresh berries or a sprinkle of toasted nuts for extra crunch. This creamy, fruity breakfast will become your go-to morning treat.

Peach Cobbler Low Calorie Oatmeal

A cozy breakfast that tastes like dessert but keeps things healthy? You’ve found it. This peach cobbler oatmeal brings all the warm, spiced comfort of the classic baked treat right to your morning bowl, and it’s surprisingly simple to whip up.

Ingredients

– 1 cup old-fashioned rolled oats
– 2 cups unsweetened almond milk
– 1 cup frozen peach slices
– 1 tbsp maple syrup
– 1 tsp ground cinnamon
– 1/4 tsp ground nutmeg
– 1/4 cup water

Instructions

1. Combine 1 cup frozen peach slices, 1/4 cup water, and 1/2 teaspoon of the ground cinnamon in a small saucepan over medium heat.
2. Cook the peach mixture for 5-7 minutes, stirring occasionally, until the peaches are soft and have created a syrupy sauce.
3. Tip: For deeper flavor, let the peaches cook until they start to break down and caramelize slightly at the edges.
4. In a separate medium saucepan, add 1 cup old-fashioned rolled oats and 2 cups unsweetened almond milk.
5. Stir in the remaining 1/2 teaspoon ground cinnamon and 1/4 teaspoon ground nutmeg.
6. Bring the oat mixture to a gentle boil over medium-high heat, then immediately reduce the heat to low.
7. Simmer the oats for 5-8 minutes, stirring frequently, until they have thickened to your desired consistency.
8. Tip: Stirring often prevents the oats from sticking to the bottom of the pan and ensures a creamy texture.
9. Remove the oatmeal from the heat and stir in 1 tablespoon of maple syrup.
10. Tip: Let the oatmeal sit for 2 minutes off the heat before serving; this allows it to thicken further and the flavors to meld.
11. Spoon the cooked oatmeal into a bowl and top generously with the warm peach compote.

So creamy and comforting, with juicy peaches and warm spice in every bite. Try it topped with a dollop of Greek yogurt for extra protein, or enjoy it just as it is for a truly satisfying start to your day.

Carrot Cake Oatmeal with Greek Yogurt

Perfect for those chilly mornings when you want something cozy but still nutritious. This carrot cake oatmeal gives you all the warm spice flavors you love, with the creamy tang of Greek yogurt stirred right in. You’ll feel like you’re eating dessert for breakfast, but it’s actually good for you!

Ingredients

– 1 cup old-fashioned rolled oats
– 1 ½ cups water
– 1 cup grated carrots
– ¼ cup raisins
– 2 tbsp maple syrup
– 1 tsp cinnamon
– ½ tsp vanilla extract
– ¼ tsp nutmeg
– ¼ tsp salt
– ½ cup plain Greek yogurt

Instructions

1. Combine 1 cup old-fashioned rolled oats, 1 ½ cups water, and ¼ teaspoon salt in a medium saucepan.
2. Stir in 1 cup grated carrots, ¼ cup raisins, 1 teaspoon cinnamon, and ¼ teaspoon nutmeg until evenly distributed.
3. Bring the mixture to a boil over medium-high heat, then immediately reduce heat to low.
4. Simmer for 8-10 minutes, stirring occasionally, until the oats are tender and most liquid is absorbed.
5. Remove the saucepan from heat and stir in 2 tablespoons maple syrup and ½ teaspoon vanilla extract.
6. Fold in ½ cup plain Greek yogurt until fully incorporated and creamy.
7. Let the oatmeal rest for 2 minutes off heat to thicken slightly before serving.

Ultra creamy and satisfying, this oatmeal has the perfect spiced carrot cake flavor with little bursts of sweetness from the raisins. The Greek yogurt adds a tangy richness that makes it feel extra special. Try topping it with toasted walnuts or a drizzle of extra maple syrup for that bakery-style finish!

Vanilla Almond Low Calorie Oatmeal

Very few breakfasts hit that perfect balance of comforting and healthy, but this vanilla almond oatmeal nails it. You get that warm, cozy bowl of goodness without any guilt, and it comes together in just minutes. It’s the kind of simple, delicious start to your day that actually keeps you full and satisfied.

Ingredients

– 1 cup rolled oats
– 2 cups water
– 1/4 cup unsweetened almond milk
– 1 tbsp almond butter
– 1 tsp vanilla extract
– 1/4 tsp almond extract
– 1/4 tsp salt
– 1 tbsp maple syrup

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and 1/4 tsp salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally.
3. Once boiling, reduce the heat to low and simmer for 5 minutes, stirring frequently to prevent sticking.
4. Stir in 1/4 cup unsweetened almond milk, 1 tbsp almond butter, 1 tsp vanilla extract, and 1/4 tsp almond extract until fully incorporated.
5. Continue cooking for 2 more minutes over low heat, stirring constantly until the oatmeal reaches your desired thickness.
6. Remove the saucepan from the heat and stir in 1 tbsp maple syrup until evenly distributed.
7. Let the oatmeal rest for 1 minute before serving to allow the flavors to meld. The texture is wonderfully creamy with subtle nutty notes from the almond butter, while the vanilla adds a warm, aromatic sweetness. Try topping it with fresh berries or a sprinkle of cinnamon for extra flavor, or enjoy it as-is for that perfect, simple comfort in every spoonful.

Matcha Green Tea Oatmeal with Coconut

A warm bowl of matcha green tea oatmeal is exactly what you need to start your morning right. This cozy breakfast combines earthy matcha with creamy coconut for a deliciously different take on oatmeal that’s both comforting and energizing. You’ll love how simple it is to whip up on even the busiest mornings.

Ingredients

– 1 cup old-fashioned rolled oats
– 2 cups water
– 1 tbsp matcha green tea powder
– 1/2 cup canned coconut milk
– 2 tbsp maple syrup
– 1/4 tsp salt

Instructions

1. Combine 1 cup old-fashioned rolled oats, 2 cups water, and 1/4 tsp salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally.
3. Reduce heat to low and simmer for 5 minutes, stirring frequently to prevent sticking.
4. While oats cook, whisk 1 tbsp matcha green tea powder with 2 tbsp hot water in a small bowl until completely smooth and free of lumps.
5. Stir the matcha mixture into the cooked oats until evenly distributed and the oatmeal turns light green.
6. Pour in 1/2 cup canned coconut milk and 2 tbsp maple syrup, stirring continuously for 1 minute until fully incorporated and creamy.
7. Remove from heat and let stand for 2 minutes to thicken slightly before serving.
Kind of magical how this oatmeal turns out—creamy from the coconut milk with that distinct earthy matcha flavor shining through. The texture stays perfectly thick without feeling heavy, making it ideal for topping with fresh berries or toasted coconut flakes for extra crunch.

Raspberry Dark Chocolate Oatmeal

A warm bowl of raspberry dark chocolate oatmeal is exactly what you need on a chilly morning. It feels like a cozy hug in a bowl, combining tart fruit with rich chocolate in the most satisfying way. You’ll love how quickly it comes together for a breakfast that feels special but is totally doable on a busy day.

Ingredients

– 1 cup rolled oats
– 1 ¾ cups water
– ¼ tsp salt
– ½ cup fresh raspberries
– 2 tbsp dark chocolate chips
– 1 tbsp maple syrup
– ¼ cup milk

Instructions

1. Combine 1 cup rolled oats, 1 ¾ cups water, and ¼ tsp salt in a medium saucepan.
2. Bring the mixture to a boil over medium-high heat, stirring occasionally.
3. Reduce heat to low and simmer for 5 minutes, stirring frequently to prevent sticking.
4. Add ½ cup fresh raspberries and cook for 2 more minutes, gently mashing some berries with your spoon to release their juices.
5. Stir in 2 tbsp dark chocolate chips until melted and fully incorporated into the oatmeal.
6. Remove from heat and mix in 1 tbsp maple syrup and ¼ cup milk until creamy.
7. Let the oatmeal rest for 2 minutes off the heat to thicken to your preferred consistency.
Now you’ve got a bowl of creamy oatmeal with pockets of tart raspberry and rich chocolate throughout. The contrast between the bright fruit and deep cocoa makes each spoonful interesting. Try topping it with extra fresh raspberries and a drizzle of melted dark chocolate for an extra special treat.

Pineapple Coconut Low Calorie Oatmeal

You know those mornings when you want something sweet and tropical but don’t want the guilt? Yeah, this pineapple coconut oatmeal is your answer—it’s like a vacation in a bowl that keeps things light and satisfying.

Ingredients

– 1 cup rolled oats
– 2 cups water
– 1 cup diced fresh pineapple
– 2 tbsp unsweetened shredded coconut
– 1 tbsp honey
– 1/4 tsp vanilla extract
– Pinch of salt

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and a pinch of salt in a medium saucepan.
2. Place the saucepan over medium heat and bring the mixture to a gentle boil, stirring occasionally with a wooden spoon.
3. Reduce the heat to low and simmer the oats for 5 minutes, stirring every minute to prevent sticking.
4. Add 1 cup diced fresh pineapple and 2 tbsp unsweetened shredded coconut to the saucepan.
5. Continue cooking for 3 more minutes, stirring frequently until the pineapple softens slightly.
6. Stir in 1 tbsp honey and 1/4 tsp vanilla extract until fully incorporated.
7. Remove the saucepan from the heat and let the oatmeal rest for 2 minutes to thicken.
8. Serve immediately while warm.

Creamy with bursts of juicy pineapple, this oatmeal has a subtle tropical sweetness that feels indulgent without the calories. Consider topping it with extra coconut flakes for crunch or pairing it with iced coffee for a complete breakfast vibe.

Cherry Almond Butter Oatmeal

Oh, you know those chilly mornings when you want something warm and comforting but also a little special? This cherry almond butter oatmeal is exactly that—a cozy bowl that feels like a hug but with a delicious nutty twist. It comes together in just minutes and will keep you full and happy all morning.

Ingredients

– 1 cup old-fashioned rolled oats
– 2 cups water
– 1/4 tsp salt
– 1/2 cup frozen cherries
– 2 tbsp almond butter
– 1 tbsp maple syrup
– 2 tbsp sliced almonds

Instructions

1. Combine 1 cup old-fashioned rolled oats, 2 cups water, and 1/4 tsp salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally.
3. Once boiling, reduce the heat to low and simmer for 5 minutes, stirring frequently to prevent sticking.
4. Add 1/2 cup frozen cherries to the oatmeal and continue cooking for 2 more minutes, stirring gently.
5. Remove the saucepan from the heat and stir in 2 tbsp almond butter until fully incorporated and creamy.
6. Stir in 1 tbsp maple syrup to sweeten the oatmeal evenly.
7. Toast 2 tbsp sliced almonds in a dry skillet over medium heat for 2-3 minutes, shaking the pan until golden and fragrant.
8. Spoon the oatmeal into bowls and top with the toasted sliced almonds.

Keep this oatmeal creamy by stirring frequently as it simmers—this helps release the oats’ starch. Toasting the almonds really deepens their flavor, so don’t skip that quick step! If your almond butter is thick, warm it slightly first for easier mixing. The cherries will soften perfectly in the hot oatmeal, giving you little bursts of sweet-tart flavor in every spoonful.

Spiced Pear and Walnut Oatmeal

Mornings just got cozier with this warm, fragrant oatmeal that fills your kitchen with the scent of cinnamon and sweet pears. It’s the perfect way to start a crisp fall day when you want something nourishing but still feels like a treat. You’ll love how the tender pears and crunchy walnuts come together in every comforting bite.

Ingredients

• 1 cup rolled oats
• 2 cups water
• 1 ripe pear, diced
• 1/4 cup chopped walnuts
• 1 tbsp maple syrup
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Pinch of salt

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and a pinch of salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally with a wooden spoon.
3. Once boiling, reduce the heat to low and simmer for 5 minutes, stirring every minute to prevent sticking.
4. Add 1 diced pear, 1/2 tsp ground cinnamon, and 1/4 tsp ground nutmeg to the oatmeal.
5. Continue cooking for 3 more minutes, stirring gently until the pears soften slightly but still hold their shape.
6. Stir in 1/4 cup chopped walnuts and 1 tbsp maple syrup until evenly distributed throughout the oatmeal.
7. Remove the saucepan from heat and let the oatmeal rest for 2 minutes to thicken to your desired consistency.

Outstanding texture comes from the contrast between creamy oats, soft pears, and crunchy walnuts. The warm spices make it taste like autumn in a bowl—try topping it with a drizzle of extra maple syrup or a splash of cold milk for that perfect hot-and-cool combination.

Lemon Poppy Seed Low Calorie Oatmeal

Did you know your morning oatmeal could taste like your favorite bakery muffin? This lemon poppy seed version is bright, satisfying, and surprisingly low in calories, making it the perfect cozy yet energizing breakfast. You’ll love how the fresh lemon zest wakes up your taste buds.

Ingredients

• 1/2 cup rolled oats
• 1 cup water
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 tsp poppy seeds
• 1 tbsp honey
• 1/4 tsp vanilla extract
• Pinch of salt

Instructions

1. Combine 1/2 cup rolled oats, 1 cup water, and a pinch of salt in a small saucepan.
2. Place the saucepan over medium heat and bring the mixture to a gentle boil, stirring occasionally.
3. Reduce the heat to low and simmer for 5 minutes, stirring frequently to prevent sticking.
4. While the oats cook, zest one lemon until you have 1 teaspoon of zest, being careful to avoid the bitter white pith.
5. Juice the zested lemon until you have 1 tablespoon of fresh lemon juice.
6. After 5 minutes of simmering, stir in 1 teaspoon lemon zest, 1 tablespoon lemon juice, 1 teaspoon poppy seeds, 1 tablespoon honey, and 1/4 teaspoon vanilla extract.
7. Continue cooking for 2 more minutes, stirring constantly, until the oatmeal has thickened to your preferred consistency.
8. Remove the saucepan from heat and let the oatmeal rest for 1 minute before serving.

Perfectly creamy with a delightful pop from the poppy seeds, this oatmeal delivers that classic lemon poppy seed flavor in every spoonful. The bright citrus notes make it feel special enough for weekend brunch, yet it’s simple enough for busy mornings. Try topping it with fresh blueberries or a dollop of Greek yogurt for extra protein and texture.

Blackberry Vanilla Oatmeal

Picture this: you wake up craving something warm and comforting, but you want it to feel a little special too. That’s where this blackberry vanilla oatmeal comes in—it’s like a cozy hug in a bowl with just the right touch of sweetness. You’ll love how simple it is to make something that tastes so indulgent.

Ingredients

• 1 cup rolled oats
• 2 cups water
• 1 cup fresh blackberries
• 1 tsp vanilla extract
• 2 tbsp maple syrup
• 1/4 tsp salt
• 1/4 cup milk

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and 1/4 tsp salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally to prevent sticking.
3. Once boiling, reduce the heat to low and simmer for 5 minutes, stirring every minute until the oats have absorbed most of the water.
4. Add 1 cup fresh blackberries and gently mash them with the back of a spoon against the side of the pan to release their juices.
5. Stir in 1 tsp vanilla extract and 2 tbsp maple syrup until fully incorporated.
6. Continue cooking for 2 more minutes over low heat, stirring constantly until the oatmeal thickens to your desired consistency.
7. Remove the saucepan from the heat and stir in 1/4 cup milk to create a creamier texture.
8. Let the oatmeal sit for 1 minute off the heat to allow the flavors to meld together.

This oatmeal turns out wonderfully creamy with bursts of tart blackberry and warm vanilla sweetness throughout. Try topping it with extra fresh berries or a drizzle of honey for an extra special touch—it’s perfect for chilly mornings when you need a little pick-me-up.

Maple Pecan Low Calorie Oatmeal

Sometimes you just need a cozy breakfast that feels indulgent but won’t weigh you down. This maple pecan oatmeal is exactly that—warm, satisfying, and surprisingly low in calories. You’ll love how simple it is to whip up on a busy morning.

Ingredients

– 1 cup rolled oats
– 2 cups water
– 1/4 cup chopped pecans
– 2 tbsp maple syrup
– 1/2 tsp cinnamon
– 1/4 tsp salt

Instructions

1. Combine 1 cup rolled oats, 2 cups water, and 1/4 tsp salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally.
3. Once boiling, reduce the heat to low and simmer for 5 minutes, stirring frequently to prevent sticking.
4. While the oatmeal simmers, toast 1/4 cup chopped pecans in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly browned.
5. Stir 1/2 tsp cinnamon into the oatmeal until fully incorporated.
6. Remove the oatmeal from heat and let it stand for 2 minutes to thicken.
7. Drizzle 2 tbsp maple syrup over the oatmeal and stir to combine.
8. Top the oatmeal with the toasted pecans.

Ladle this warm oatmeal into your favorite bowl and enjoy the creamy texture with crunchy pecan bits. The maple syrup caramelizes slightly against the hot oats, creating a rich flavor that doesn’t need any extra sweetness. For a fun twist, try serving it with a dollop of Greek yogurt or fresh sliced bananas for added creaminess.

Chocolate Banana Protein Oatmeal

You know those mornings when you need something quick, filling, and actually tastes good? Yeah, this chocolate banana protein oatmeal is here to save the day. It’s like having dessert for breakfast but with enough protein to keep you full for hours.

Ingredients

• 1 cup rolled oats
• 1 ½ cups water
• 1 ripe banana
• 2 tbsp cocoa powder
• 1 scoop chocolate protein powder
• 1 tbsp maple syrup
• ¼ tsp salt

Instructions

1. Combine 1 cup rolled oats, 1 ½ cups water, and ¼ tsp salt in a small saucepan over medium heat.
2. Mash 1 ripe banana with a fork until smooth, then stir it into the oat mixture. Tip: Using a very ripe banana with brown spots will give you the sweetest flavor naturally.
3. Whisk in 2 tbsp cocoa powder and 1 scoop chocolate protein powder until no dry streaks remain.
4. Bring the mixture to a gentle boil, then immediately reduce heat to low.
5. Simmer for 5-7 minutes, stirring frequently, until the oatmeal has thickened to your preferred consistency. Tip: Stirring often prevents the protein powder from clumping and sticking to the bottom.
6. Remove the saucepan from heat and stir in 1 tbsp maple syrup.
7. Let the oatmeal sit for 2 minutes off the heat to allow the flavors to meld and the texture to thicken slightly more. Tip: This resting time helps the oats absorb any remaining liquid for a creamier result.

Hearty and deeply chocolatey, this oatmeal has a rich, pudding-like texture thanks to the mashed banana. The protein powder makes it surprisingly filling, perfect for busy mornings. Try topping it with sliced bananas or a sprinkle of cinnamon for an extra flavor boost.

Apple Pie Oatmeal with Cinnamon

Nothing beats waking up to the cozy aroma of cinnamon and baked apples. You’ll love how this apple pie oatmeal brings all the comforting flavors of dessert into your breakfast bowl. It’s the perfect way to start your day feeling warm and satisfied.

Ingredients

– 1 cup old-fashioned rolled oats
– 2 cups water
– 1 medium apple, peeled and diced
– 2 tablespoons brown sugar
– 1 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 2 tablespoons chopped walnuts
– 1/2 cup milk

Instructions

1. Combine 1 cup old-fashioned rolled oats, 2 cups water, and 1/4 teaspoon salt in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally.
3. Reduce the heat to low and simmer for 5 minutes, stirring every minute to prevent sticking.
4. While the oats simmer, peel and dice 1 medium apple into 1/2-inch pieces.
5. Add the diced apple, 2 tablespoons brown sugar, and 1 teaspoon ground cinnamon to the oatmeal.
6. Continue cooking over low heat for 3 more minutes, stirring constantly until the apples soften slightly.
7. Stir in 1/2 cup milk and cook for 1 additional minute until heated through.
8. Remove the saucepan from heat and let the oatmeal rest for 2 minutes to thicken.
9. Toast 2 tablespoons chopped walnuts in a dry skillet over medium heat for 2-3 minutes until fragrant.
10. Serve the oatmeal in bowls and top with the toasted walnuts.

Mmm, you’ll love the creamy texture with tender apple pieces that still have a slight bite. The toasted walnuts add a satisfying crunch that contrasts beautifully with the soft oatmeal. Try drizzling with a little maple syrup or serving with a dollop of Greek yogurt for extra richness.

Savory Spinach and Egg White Oatmeal

Getting a nutritious breakfast on the table doesn’t have to be complicated. You can whip up this savory oatmeal in minutes, and it’s packed with protein to keep you full all morning. It’s the perfect way to switch up your usual sweet oatmeal routine.

Ingredients

– 1 cup old-fashioned rolled oats
– 2 cups water
– 1/4 tsp salt
– 1/4 tsp black pepper
– 1/2 tsp garlic powder
– 1 tbsp olive oil
– 1 cup fresh spinach, chopped
– 3 large egg whites
– 2 tbsp grated Parmesan cheese

Instructions

1. Combine 1 cup of old-fashioned rolled oats, 2 cups of water, 1/4 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of garlic powder in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, which should take about 3-4 minutes.
3. Once boiling, immediately reduce the heat to low and let the oatmeal simmer for 5 minutes, stirring occasionally to prevent sticking.
4. While the oatmeal simmers, heat 1 tablespoon of olive oil in a small non-stick skillet over medium heat.
5. Add 1 cup of chopped fresh spinach to the skillet and sauté for 1-2 minutes, just until the spinach has wilted.
6. Pour 3 large egg whites into the skillet with the wilted spinach and scramble them together for 2-3 minutes, until the egg whites are fully cooked and no longer runny.
7. Tip: For fluffier egg whites, avoid over-stirring—let them set for 30 seconds before gently pushing them around the pan.
8. Stir the cooked spinach and egg white mixture into the simmered oatmeal until everything is well combined.
9. Tip: To keep the oatmeal creamy, make sure all ingredients are fully incorporated before removing from heat.
10. Remove the saucepan from the heat and stir in 2 tablespoons of grated Parmesan cheese until melted.
11. Tip: For an extra flavor boost, let the oatmeal sit for 1 minute off the heat before serving to allow the flavors to meld.

Oatmeal transforms into a satisfying savory meal with this recipe. The creamy texture pairs perfectly with the fluffy egg whites and tender spinach, while the garlic and Parmesan add a rich, umami depth. Try topping it with a sprinkle of red pepper flakes for a spicy kick or serving it alongside sliced avocado for extra creaminess.

Summary

Now you have 20 delicious, low-calorie oatmeal recipes perfect for your weight loss journey! These creative breakfast ideas prove healthy eating can be satisfying and flavorful. We’d love to hear which recipes become your favorites—leave a comment below and share this roundup on Pinterest to help others discover these nutritious options. Happy cooking!