26 Low-Calorie Oatmeal Recipes For Weight Loss

Indulge in the most crucial meal of the day while adhering to your weight loss diet with these mouthwatering oatmeal recipes that cater to low-calorie needs. With a plethora of instant oats and steel-cut oats readily available, it’s no surprise many of us have a stash in our pantry.

This assortment of delectable recipes not only provides a filling start to the day but also offers a treasure trove of creative ways to utilize those steel-cut oats, perfect for those seeking novel methods to repurpose their store.

Egg White Oatmeal


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Infusing your oatmeal with egg whites can elevate the protein content while keeping fat levels in check. The yolk’s richness is what contributes to the higher calorie count, making this high-protein oatmeal recipe a great way to boost nutrition without sacrificing speed or simplicity. This low-calorie egg-based dish can also be an excellent addition to a weight management plan, helping you hit your protein goals on a lower-calorie diet. Per serving, this recipe yields: Calories 266, Fat 5g, Protein 13g, Carbohydrates 40g, Fiber 5g, Sugar 12g.

Banana Oat Muffins


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These indulgent muffins are designed to keep you full and satisfied, making them the perfect breakfast or snack option. By incorporating a medley of fresh berries, such as blueberries, bananas, and strawberries, along with crunchy nuts and rich chocolate into the oats, you’ll experience a remarkable energy boost. If you’re looking for more skinny, low-calorie muffin recipes to fuel your day, be sure to check out our collection.

Oatmeal Raisin Bars


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Indulge in the wholesome goodness of these oatmeal raisin cookies, perfect for a nutritious breakfast or snack. What’s more, they offer an excellent way to sneak in a healthy protein boost without breaking the bank. Each serving provides a satisfying combination of macronutrients, including 283 calories, 13g of fats, 11g of protein, 34g of carbohydrates, and 4g of fiber. Additionally, you’ll get a moderate amount of sugar at 15g per serving.

Pineapple Coconut Baked Oatmeal


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For the busy individual seeking a nutritious and filling breakfast option, baked oatmeal is an ingenious solution. While steel-cut oats at dawn can provide sustained energy and curb mid-morning cravings, it’s often challenging to squeeze in the time to cook them. Enter baked oatmeal – a game-changing breakfast alternative that delivers a satisfying meal with minimal effort required.

Sweet Potato Rolled Oat Protein Pancakes


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Combining the wholesome goodness of oats with sweet potato, protein powder, and extra egg whites yields a remarkable high-protein breakfast combination. This hearty pancake recipe not only provides sustained energy but also freezes exceptionally well, making it an excellent snack option. Consider whipping up a batch and storing them for future healthy indulgences.

For those who relish the sweet, nutty flavor of yams, you might also appreciate this delectable sweet potato breakfast bowl. Simply put, these pancakes strike the perfect balance between taste and nutrition.

Per serving:
• Calories: 94
• Fats: 2g
• Protein: 7g
• Carbs: 12g
• Fiber: 1g
• Sugar: 3g

Overnight Oats with Protein Powder


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When it comes to overnight oats, oats are a popular choice for their numerous health benefits. But what if you want more than just a nutritious breakfast? What if you want a boost of protein and other energizing extras? This recipe is carefully crafted to deliver just that. Per serving, you can expect: Calories: 263, Fats: 9g, Protein: 14g, Carbs: 33g, Fiber: 9g, Sugar: 1g.

Instant Pot Apple Cinnamon Oatmeal


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Ditch the monotony of traditional oatmeal and indulge in a textured, flavorful treat with this Instant Pot recipe. By incorporating a medley of warm spices – nutmeg, cinnamon, allspice, and ginger – you’ll create a truly unique breakfast or snack experience. The crowning glory is a fresh apple garnish that adds a delightful crunch and a burst of sweetness to each serving. With nutritional details like 257 calories, 6g of fat, 6g of protein, 46g of carbohydrates, 8g of fiber, and 14g of sugar per serving, you can feel good about what you’re putting in your body.

Overnight Oats with Frozen Fruit


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Indulge in a unique take on overnights by incorporating tiger nut milk, an intriguing and scrumptious twist. This recipe combines oats with a variety of frozen fruits to craft delectable combinations that may just reignite your passion for overnight oats. As you explore the world of possibilities, each serving boasts an impressive nutritional profile: 298 calories, 8g of fats, 9g of protein, 50g of carbohydrates, and a substantial 15g of fiber, with only 9g of sugar.

Cinnamon Overnight Oats


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Cinnamon’s anti-inflammatory properties make it an excellent addition to a variety of health-boosting recipes. When combined with the wholesome goodness of oats, the result is a nutritious and delicious treat. This overnight oats recipe cleverly combines the warmth of cinnamon with the spicy kick of ginger, further enhanced by the added protein and fiber from chia seeds. With a serving size that delivers 218 calories, 6g of fat, 9g of protein, 33g of carbohydrates, 6g of fiber, and only 3g of sugar, this recipe is an ideal choice for those seeking a nutritious breakfast or snack option.

Banana Blueberry Oatmeal Muffins


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Indulge in the sweet harmony of blueberries and bananas, as these wholesome oatmeal muffins bring together a delightful fusion of flavors. The mashed bananas and hearty oats form a satisfying base that not only keeps you full but also supports your gut health with their combined benefits.

Each serving boasts a nutritional profile that’s both impressive and accessible:
• Calories: 99 per serving, making them a guilt-free treat
• A moderate 5g of fats to keep things interesting
• A respectable 1g of protein to support overall health
• Carbohydrates clock in at 13g, providing sustained energy
• Fiber content is a generous 1g, promoting digestive well-being
• Sugar levels are kept in check at 8g, allowing you to savor the sweetness

Chia Seed Overnight Oats


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Soaking chia seeds and oats overnight is a game-changer for achieving a soft and light texture in this breakfast recipe. The added nutritional benefits of chia seeds, packed with goodness, make them an excellent choice for a healthy morning meal. In terms of nutrition, one serving of this dish provides 249 calories, consisting of 6.2g of fats, 9.8g of protein, and 40.4g of carbohydrates, as well as a notable 6.9g of fiber.

Turmeric Oatmeal


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For those seeking a unique twist on traditional oatmeal, this recipe is an excellent choice. Turmeric not only lends its signature warm hue and earthy flavor but also boasts impressive health benefits as a potent anti-inflammatory agent. If you’re looking for a nutritious breakfast option that won’t break the calorie bank, this low-calorie oatmeal recipe fits the bill. With only 148 calories per serving, you can indulge in the comforting goodness without worrying about your diet. Here’s a breakdown of the nutritional highlights: • Calories: 148; • Fats: 6g; • Protein: 8g; • Carbs: 16g; • Fiber: 2g; • Sugar: 10g. This recipe is an excellent way to start your day off right, with a delicious and healthy oatmeal that’s sure to become a morning staple.

Baked Oatmeal with Applesauce


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Imagine sinking your spoon into a warm, comforting bowl of baked oatmeal that’s infused with the flavors and textures of a classic apple pie or crumble. This nutritious twist on a beloved breakfast dish is made even healthier by incorporating both apple sauce and diced apples for added texture. To give you an extra boost of omega-3 goodness, flaxseed has been added to this recipe. And the best part? You can enjoy all these delicious ingredients while still keeping track of your dietary intake. Here’s a breakdown of the nutritional information per serving: Calories: 182, Fats: 3g, Protein: 5g, Carbs: 34g, Fiber: 4g, Sugar: 13g.

Vegan Banana Oatmeal Cookies


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In a delightful twist, oatmeal is transformed into a nutritious and portable snack that just so happens to be vegan-friendly. The cookie-like creation requires mere minutes to prepare the ingredients, followed by a brief soaking period before it’s ready for the oven. With its impressive nutritional profile, this treat checks all the right boxes.

Cinnamon Overnight Oats


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In this comforting recipe, overnight-soaked oats are infused with the warmth of cinnamon and the sweetness of maple syrup or honey. The beauty of this dish lies in its simplicity – feel free to choose your preferred milk type and top it off with a delicious sautéed apple accompaniment. With a nutritional breakdown per serving that includes 192.5 calories, 2.6g of fats, 5.4g of protein, 37.3g of carbohydrates, 4.4g of fiber, and 8.8g of sugar, this recipe is both tasty and nutritious.

Instant Pot Pumpkin Spice Oatmeal


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Indulge in the warm, comforting aroma of pumpkin pie spice with this Instant Pot oatmeal recipe, a game-changer for busy mornings. With just 10 minutes to go from raw ingredients to a steaming hot bowl, there’s no excuse not to start your day off right. This nutritious breakfast treat yields a serving that clocks in at 96 calories, featuring a balanced mix of 3g protein, 2g fiber, and only 7g sugar. Other nutritional highlights include 17g carbohydrates and a mere 3g of fat.

Pumpkin Pie Overnight Oats


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Indulge in a reimagined overnight oats recipe, elevated by the harmonious blend of pumpkin pie spices, rich maple syrup, and velvety yogurt. This delectable breakfast treat is further enhanced by the satisfying crunch of chopped pecans, perfectly seasoned with a hint of maple syrup. Each bite transports you to a world of comforting indulgence.

Healthy Baked Oatmeal


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This nutritious smoothie stands out due to its abundance of strawberries, blueberries, and bananas, making it a low-sugar option that’s not only delicious but also great for gut health. Additionally, the high fiber content will keep you feeling full for hours. To make this vegan-friendly, simply omit the egg and enjoy a guilt-free treat.

Peanut Butter Banana Crockpot Oatmeal


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Starting the day with a warm, comforting bowl of oatmeal is a great way to kick things off. And when it’s slow-cooked in a crockpot overnight, you’ll wake up to a nutritious and filling breakfast that’s packed with flavor. This recipe combines the creamy richness of peanut butter with the nutty goodness of flax seeds for a truly satisfying start to your day.

This oatmeal is not only delicious but also provides a boost of essential nutrients, including:
• 244 calories per serving
• 10g of fat
• 8g of protein
• 28g of carbohydrates
• 3g of fiber
• 17g of sugar

Mango Oatmeal


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While mango may be out of season, you can still indulge in the sweet and tangy flavor by using frozen slices or chunks. This refreshing twist adds a delightful summery flair to your oatmeal. To boost the nutritional profile, almonds are incorporated, providing an increase in protein and vitamins. The warmth of cinnamon also joins the party, further enhancing the overall flavor experience. And if you’re curious about the stats, here’s what one serving looks like: Calories: 252; Fats: 12g; Protein: 8g; Carbs: 32g; Fiber: 7g; Sugar: 7g.

Healthy Banana Oat Cookies


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Imagine, just two simple ingredients are all you need to whip up these delicious oatmeal recipes! Feel free to get creative and add in some extra goodies like chocolate chips or blueberries for an added boost. And if you’re craving more morning motivation, be sure to explore our collection of healthy porridge recipes perfect for starting your day off right.

Nutritional Breakdown (per serving):
• Calories: 26
• Fat: 1g
• Protein: 2g
• Carbohydrates: 18g
• Fiber: 2g
• Sugar: 3g

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