25 Low Calorie Oatmeal Recipes for Weight Loss

25 Low Calorie Oatmeal Recipes for Weight Loss

These 25 Low Calorie Oatmeal Recipes for Weight Loss are all 100% all-natural and built to help you burn fat and stay full for hours! With traditional oatmeal recipes, protein packed oatmeals and more, I know you’ll find some healthy oatmeal recipes you love below.

25 Low Calorie Oatmeal Recipes for Weight Loss

25 Low Calorie Oatmeal Recipes for Weight Loss

Oatmeal has always been one of my “go to” breakfasts. Especially when I was completing my weight loss journey. These recipes helped me shed 150 pounds in less than a year, and I have kept it off for 13 years now! You can read more about my weight loss journey here.

As a 4 time best selling cookbook author for HarperCollins (the United State’s oldest publishing house) you can say I know a little bit about cooking yummy meals. And not to brag (ok, maybe I am a little) but I make some damn good oatmeal. I know you’ll love these recipes!

Ingredients in Healthy Oatmeal for Weight Loss

Healthy Oatmeal “Base” Ingredients

  • Old Fashioned Oats – All of the recipes below call for old fashioned oats. You can swap them for quick oats, gluten-free oats or even steel cut oats. The cooking times may change, but the result will still be delicious.
  • Unsweetened Almond Milk – My favorite liquid to add to oatmeal is metabolism boosting almond milk. I get unsweetened so I can use it in both savory and sweet recipes. You can swap it out for your preferred milk.
  • Water – In some recipes, I choose water in place of almond milk. This zero calorie liquid still works great in oatmeal, but does lack the creaminess you get with milk.

Yummy Flavor Add-Ins for Healthy Oatmeal

  • Cinnamon -This wonderful spice naturally boosts metabolism and really gives your oatmeal a great flavor.
  • Nutmeg – Often I add in nutmeg and cinnamon to my oats, but I have a friend who is allergic to cinnamon so I wanted to note here that you can swap the cinnamon for nutmeg anytime.
  • Vanilla and Almond Extracts – Make sure to get “pure” extracts, these add a lot of flavor for just a little bit of extract.
  • Citrus Zest – Zero calories and free! If you’re like me, you always have oranges, lemons, and limes around. The zest (outer colorful skin) is zero calories and free if you already have the fruit. Just use a fine grater to zest the colorful skin (not the bitter white skin underneath) right into your pot of oatmeal.
  • Pumpkin Pie Spice – A combination of cinnamon, nutmeg, ginger and all spice. If you can’t find this blend just use equal parts cinnamon and nutmeg and you’ll get the same effect.
  • Protein Powders – This compilation of recipes did not originally have any protein powders in them. But as so many people are looking to boost their protein intake these days, I added a few below that are completely amazing!
25 Low Calorie Oatmeal Recipes for Weight Loss

Best Low Calorie Oatmeal Toppings

  • Berries – Berries naturally boost metabolism, making them a great addition to your oatmeal. I have included recipes with all kinds of berries below. But you can feel free to swap one berry out for your favorite.
  • Apples – Another metabolism booster, apples help you shed fat. I love adding chopped apples to my oats. As they cook in the oats, they soften and start to taste like apple pie. If you like the crunch of apples, hold a handful back and add as a topping just before serving.
  • Bananas – If you exercise in the morning, try adding sliced banana to your oats, the potassium is great both before and after workouts. As a bonus this super sweet fruit packs the oats with flavor.
  • Nuts – Add some crunch to your oats and top them with your favorite nuts! Walnuts, almonds, pecans, and cashews are all great over oatmeal.
  • Honey or Maple Syrup – For my vegan readers, you can swap out the honey at anytime for maple syrup. Both honey and maple syrup are great all-natural ways to sweeten your oatmeal.
  • Chocolate Syrup – My amazing low calorie chocolate syrup makes a couple appearances below in the healthy oatmeal recipes You can use store-bought if you prefer. But I recommend this low calorie all-natural version.
  • Sprinkles – I was so excited when I found all-natural sprinkles online. I suppled you with a link to them in the recipe card below and use them in my “Birthday Cake” Oatmeal. They are naturally colored and sweetened!
  • Low Calorie Frosting – Just as with my low calorie chocolate syrup, my low calorie frosting makes a couple appearances below in the “Cinnamon Roll” Oats and “Carrot Cake” Oatmeal recipes.

Healthy Tips and Swaps

Low Carb Oatmeal

There is really no way to remove carbs from oatmeal, but you can balance the carbs out by choosing a recipes below that have either protein powder or nuts in it. Also, choose recipes that don’t have a lot of fruit in them, like the Carrot Cake Oatmeal recipe below.

Low Sodium Oatmeal

To make sure you are making low sodium oatmeal, check that any nuts you add are unsalted. Also check your almond milk, some have added salt. If this is the case feel free to swap out the almond milk for water.

Gluten-Free Oatmeal

You can easily make all of these healthy oatmeal recipes gluten-free. Just make sure you get “Gluten-Free” Oatmeal. Oatmeal does not have any gluten in it, but is often packaged in places that do have other gluten-filled ingredients. So look for the “Gluten-Free” label on your oats. Also be sure to get gluten free protein powder should you choose to make one of the protein recipes.

Vegan Oatmeal

You can easily make these oatmeal recipes vegan, simply swap out the honey for maple syrup. Also, the cream cheese frosting is not vegan, so steer clear of those 2 recipes. Or use a vegan cream cheese, and cashew yogurt to make it.

Low Sugar Oatmeal

You can cut the sugar in your oatmeal recipes by swapping out any honey or maple syrup for keto syrup. Also look for fruits that are low in sugar like blueberries and apples to keep the sugar low.

High Protein Oatmeal

I have recently updated this article with a few protein packed recipes, they are new so look towards the bottom of the recipes in the card below. You can also boost the protein more by adding some nuts to the tops of your oatmeal.

How to Prepare Oats for Weight Loss

To make oatmeal all you need to do is add the oats, a liquid (you want 2 parts liquid to every one part oats), and any flavorful add ins to a pot. Then simply simmer until the liquid is absorbed. I like to set the heat on low so I can walk away and get my morning started while the oatmeal cooks.

Then you’ll add some yummy toppings and you’re all set to enjoy your healthy oatmeal breakfast.

25 Low Calorie Oatmeal Recipes for Weight Loss

Cooking Tips

  • To Cover OR Not to Cover – You can set your oatmeal on low and cover and walk away. Or keep uncovered and on medium-low and stir it. Uncovered will cook faster but will be more hands on.
  • Adding in Protein Powder – Protein powder tends to clump, so I like to add it slowly with one hand as I mix it into the liquid with the other hand.
  • Boost the Nutrition – I like to add a teaspoon of flax seeds, chia seeds or a tablespoon of quinoa to my oatmeal from time to time. It boost nutrition and in the case of the quinoa, makes the oatmeal a little crunchier.

Leftovers and Meal Prep

Leftovers

Leftover oatmeal is not exactly everyone’s favorite meal. But you can easily salvage your leftover oats if you do have some.
Refrigerate and Re-Heat – Add the cooked oatmeal to a container (or just leave in the pot and cover) and add to the fridge. Will hold for 3 days. To reheat, add 2-3 tablespoons water (or almond milk) and mix well. Add to the stovetop and cook on low for 10 minutes until hot.
Repurpose – I like to add leftover oats to smoothies! Just add a scoop if cooked oatmeal to your smoothies for a filling boost.

Meal Prep

For meal prepping oatmeal I recommend trying my Low Calorie Overnight Oats. But for those of you who are not a fan of overnight oats, you can still make your own little meal prep oatmeal packets.
Meal Prep Packets – To a sandwich bag or medium container combine the oats, any dry ingredients (protein powder, lemon zest, cinnamon, etc.) cover and place in the fridge for the next day. Then all you have to do is dump it into a sauce pan, add the liquid, and get cooking.
Meal Prep the Night Before – Add the dry ingredients (oats, cinnamon, protein powder, etc.) to the sauce pan you plan on cooking the oats in. Chop any berries (unfortunately the apples and bananas will brown so those are not ideal this method) and measure any toppings and place in a container in the fridge. The next morning all you have to do is add water and cook, then add your meal prepped toppings.

25 Low Calorie Oatmeal Recipes for Weight Loss

25 Low Calorie Oatmeal Recipes for Weight Loss

25 Low Calorie Weight Loss Oatmeal Recipes

Lose Weight By Eating
These 25 Low Calorie Weight Loss Oatmeal Recipes are all super healthy and all-natural!
For those looking to boost the protein in their oatmeal, I have supplied several protein powder oatmeal recipes below.
Special Tip: If you prefer to meal prep your oatmeal, try out these Low Calorie Overnight Oats Recipes.
4.99 from 59 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Breakfast
Cuisine American
Servings 1 servings
Calories 314 kcal

Equipment

  • medium sauce pan

Ingredients
 
 

1. Low Calorie Berry Almond Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • ¼ cup blueberries add as topping
  • ¼ cup quartered strawberries add as topping
  • cup almonds add as topping

2. Low Calorie Apple Cinnamon Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • 1 teaspoon cinnamon
  • ½ cup unsweetened apple sauce
  • ½ chopped apple add as topping
  • 1 teaspoon maple syrup optional topping

3. Low Calorie Maple Brown Sugar Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup water
  • ½ teaspoon cinnamon
  • 1 teaspoon maple syrup add as topping
  • ½ teaspoon dark brown sugar add as topping

4. Low Calorie Banana Nut Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • 1 sliced banana add as toppings
  • 2 tablespoons almond butter add as toppings
  • 2 teaspoons honey optional topping

5. Low Calorie Strawberries and Cream Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • ½ teaspoon vanilla extract
  • 2 tablespoons 0% Greek yogurt mix in just before adding toppings
  • ½ cup chopped strawberries add as topping
  • 1 teaspoon honey add as topping

6. Low Calorie Strawberry Banana Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup water
  • ¼ teaspoon cinnamon
  • teaspoon ground nutmeg
  • 1 teaspoon honey add as topping
  • 4 strawberries (chopped) add as topping
  • ½ banana (sliced) add as topping

7. Low Calorie Blueberries and Cream Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • ½ teaspoon vanilla extract
  • 2 tablespoons 0% Greek yogurt mix in just before topping
  • cup blueberries add as topping
  • 1 teaspoon honey add as topping

8. Low Calorie Double Chocolate Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • 2 tablespoons cocoa powder
  • 2 teaspoons vanilla extract
  • 2 tablespoons Low Calorie Homemade Chocolate Syrup add as topping
  • Dried cranberries or cherries optional topping

9. Low Calorie Cranberry Vanilla Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk or water
  • 2 tablespoons dried cranberries
  • ½ teaspoon vanilla extract
  • 2 tablespoons walnuts add as topping
  • 2 teaspoons light brown sugar optional topping

10. Low Calorie Lemon Blueberry Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk or water
  • 1 teaspoon vanilla extract
  • 2 tablespoons dried blueberries
  • 2 teaspoons lemon zest
  • ½ tablespoon honey optional topping

11. Low Calorie Maple Almond Oatmeal:

  • ½ cup old-fashioned oatmeal
  • 1 cup unsweetened almond milk
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • 2 tablespoons 0% Greek yogurt mix in just before topping
  • 1 tablespoon sliced almonds add as topping
  • 1 teaspoon maple syrup optional topping

12. Low Calorie Cherry Almond Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • 1 teaspoon dried cherries
  • ½ teaspoon pure almond extract
  • cup slivered almonds add as topping
  • 2 teaspoons honey optional topping

13. Low Calorie Oatmeal with Peaches, Cranberries and White Chocolate:

  • 1 cup old fashioned oatmeal
  • 1 cups unsweetened almond milk
  • ½ teaspoon vanilla extract
  • Zest of 1/2 lemon
  • 1 tablespoons chopped dried peaches
  • 1 tablespoons dried cranberries
  • 1 tablespoon white chocolate chips add as topping

14. Low Calorie Peaches and Cream Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • ½ teaspoon real vanilla extract
  • ¼ cup chopped dried peaches
  • 2 tablespoons 0% Greek yogurt mix in just before topping
  • 1 teaspoon honey optional topping

15. Low Calorie Raspberry Lime Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup water
  • ½ teaspoon vanilla extract
  • Zest of 1/2 lime
  • cup fresh raspberries add as topping

16. Low Calorie Peanut Butter and Jelly Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk or water
  • ½ teaspoon vanilla extract
  • ¼ cup chopped strawberries
  • 1-2 tablespoons peanut butter add as topping

17. Low Calorie Chocolate Coconut Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup coconut water or milk
  • 2 tablespoons cocoa powder
  • 1 tablespoon Low Calorie Homemade Chocolate Syrup add as topping
  • 1 tablespoon unsweetened coconut flakes add as topping

18. Low Calorie Cherry Pie Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk or water
  • ½ teaspoon vanilla extract
  • cup chopped cherries
  • ½ teaspoon almond flour add as topping

19. Low Calorie Pumpkin Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk or water
  • 2 tablespoons pumpkin puree
  • ½ teaspoon pumpkin pie spice
  • 2 tablespoons chopped pecans add as topping

20. Low Calorie Carrot Cake Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • 1 carrot, shredded with a cheese grater
  • ½ teaspoon vanilla extract
  • 1 tablespoon Low Calorie Cream Cheese Frosting add as topping

21. Low Calorie Cinnamon Roll Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ½ teaspoon vanilla extract
  • 1 tablespoon Low Calorie Cream Cheese Frosting add as topping
  • 2 tablespoons chopped pecans optional topping

22. Low Calorie Caramel Apple Protein Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk or water
  • ½ cup chopped apple
  • 1 scoop Caramel Protein Powder
  • 1 tablespoon chopped nuts optional topping

23. Low Calorie Chocolate Pecan Protein Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk or water
  • 1 scoop Chocolate Protein Powder
  • 1-2 tablespoons chopped pecans add as topping

24. Low Calorie Birthday Cake Vanilla Protein Oatmeal:

25. Low Calorie Strawberry Shortcake Protein Oatmeal:

  • ½ cup old fashioned oatmeal
  • 1 cup unsweetened almond milk
  • 1 scoop Vanilla or Strawberry Protein Powder
  • cup chopped strawberries add as topping
  • 1-2 tablespoons almond or lite whipped cream add as topping

Instructions
 

  • In a medium sauce pan combine the all of the oatmeal ingredients (holding back any toppings).
  • Heat on low heat until the liquid is absorbed (stirring as needed).
  • Once all the liquid is absorbed, about 15-20 minutes total, remove from heat add any toppings, and serve hot.

Nutrition

Serving: 1.5cupsCalories: 314kcalCarbohydrates: 38.1gProtein: 10.6gFat: 14.9gSaturated Fat: 1.5gCholesterol: 0mgSodium: 181mgPotassium: 532mgFiber: 9.1gSugar: 7.2gCalcium: 376mgIron: 4mg
Keyword Healthy Oatmeal Recipes, how to prepare oats for weight loss, Low Calorie Oatmeal Recipes, Low Calorie Oatmeal Recipes for Weight Loss, Low Calorie Weight Loss Oatmeal Recipes, oatmeal recipes for weight loss
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Oatmeal

The nutrition is based off of the first recipe above (Low Calorie Berry Almond Oatmeal).

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