These Low Calorie Oatmeal 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.
Ingredients You’ll Need:
- ½ cup old fashioned oatmeal
- 1 cup unsweetened almond milk
- ¼ cup blueberries add as topping
- ¼ cup quartered strawberries add as topping
- ⅛ cup almonds add as topping
Low Calorie Oatmeal for Weight Loss
Healthy Oatmeal for Weight Loss Meal Prep and Storage
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.
Low Calorie Oatmeal for Weight Loss
More Yummy Low Calorie Recipes:
Low Calorie Oatmeal for Weight Loss
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
- ⅛ 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
- ⅛ 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
- ⅓ 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
- ⅛ 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
- ⅓ 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
- ⅓ 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:
- ½ cup old fashioned oatmeal
- 1 cup unsweetened almond milk
- 1 scoop Vanilla Protein Powder
- 1 teaspoon All-Natural Sprinkles add as topping
25. Low Calorie Strawberry Shortcake Protein Oatmeal:
- ½ cup old fashioned oatmeal
- 1 cup unsweetened almond milk
- 1 scoop Vanilla or Strawberry Protein Powder
- ⅓ 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
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
More Weight Loss Recipes:
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Article History:
- Originally written and published August 12, 2015 by Audrey Johns
- Updated on November 22, 2020 by Audrey Johns
- Updated on October 25, 2023 by Audrey Johns
