Low Calorie Oatmeal for Weight Loss

Learn how to make low calorie oatmeal for weight loss with this easy recipe. Clocking at 127 calories only, this porridge is the perfect breakfast for your diet. It is healthy, simple and so satisfying that it will keep you full for hours.

Did you know what’s one of the main reasons why diets fail? Well, let me tell you. When starting a new diet, most people can’t stay on track because they find no pleasure in what they eat. An apple for breakfast, plain salad for lunch and boiled chicken for dinner.

But this is a thing of the past, because with my recipes I make eating healthy tasty and exciting for you! Just like this low calorie oatmeal. It’s cozy, comforting and so delicious that you’ll be looking forward to breakfast every single morning.

Quick disclaimer before getting started: this blog post does not replace professional advices. You should always consult a doctor or dietitian for precise nutritional advices.

Low calorie breakfast for fat loss

If you didn’t know it yet, oatmeal is one of the best foods for fat loss. Oats are a healthy grain that come with plenty of nutritional benefits. They are rich in minerals, vitamins and other nutrients that contribute to a proper functioning of our body. What is more, they can help you lose weight!

Here are some good reasons why eating oatmeal is good for weight loss.

• High fiber content. Oats are a rich in fibers, mainly soluble fibers (called beta glucan). Eating fiber rich foods has been shown to increase satiety and regulate blood sugar levels, while decreasing LDL cholesterol and hunger.
• Low glycemic index. The glycemic index of oats is 55, which is considered as low. Glycemic index is a measure of how fast your blood sugar levels rise after eating a specific food. Low GI foods, such as oats, raise your blood sugar levels slowly. Therefore, your energy level will stay constant. All we need for fat loss!
• High protein content. In comparison to other breakfast cereals, oatmeal is also rich in protein. 16.9 grams of protein per 100 grams, to be precise. And we all know that consuming protein is good for our health.
• Satisfying food. Last but not least, although many think the opposite, oats are an exciting food! They are so versatile that come in very handy for many healthy and delicious recipes.

Ingredients for low calorie oatmeal

It’s time to say goodbye to expensive diet cereals and prepare this easy weight loss oatmeal. Made with just four basic ingredients, this simple porridge is the best breakfast for fat loss. Here’s all you need to make low calorie oats at home:

• Rolled oats. For a better taste and texture I recommend old fashioned rolled oats, but you can also use quick oats. As quick cooking oats are more processed, your porridge may get quite mushy.
• Calorie-free sweetener. Prefer calorie-free sugar alternatives such as erythritol, xylitol or stevia. These will sweeten your breakfast without adding extra calories and sugars. If not available you can still use more traditional options such as maple syrup or honey.
• Unsweetened almond milk or water. With just about 30 calories per cup (240ml), unsweetened almond milk is the best option for this weight loss oatmeal recipe. You can replace with any other milk such as skimmed milk (dairy), soy milk and oat milk. Or use water for zero added calories; the recipe remains the same, but the taste will suffer.
• Pinch of salt. One of the key secrets behind great oats is adding a pinch of salt to enhance all flavors.

The best low calorie toppings

Besides the basic ingredients, be sure to serve your weight loss oatmeal with any topping you like. Blueberries are my favorite; they taste delicious, are rich in antioxidants and have just 57 calories per 100 grams. If you are looking for more ideas, keep on reading for the lowest calorie toppings!

• Fresh berries such as blueberries, raspberries and strawberries; their caloric content ranges from 32 kcal (for strawberries) to 57 kcal (for blueberries).
• A selection of fresh fruit, including blueberries, pieces of kiwi and apple slices.
• Powdered peanut butter mixed with little water; same peanut butter taste but a quarter of the calories.
• Low calorie Nutella like the one you can make with my easy recipe here.
• Pieces of diet protein bars or protein cookies, together with some fruit if desired.
• A splash of unsweetened almond milk more, poured over some juicy berries on top of the porridge.

Low calorie protein oatmeal

Eating a high protein diet is the key to effective weight loss. Protein helps maintain, repair and build lean muscle mass while increasing satiety and reducing the risk of overeating.

This is the reason why I always start my day with a high protein oatmeal. And you can too, if you just adjust this recipe! It is very simple. All you should do is adding a couple tablespoons of your favorite protein powder to the cooked oats, adjusting with more milk if it is necessary. Be sure to read the complete recipe down here for all details.

And if you want to become a protein oats expert, check out my complete guide on how to make the BEST protein oatmeal ever!

How to make oatmeal for weight loss

This healthy oatmeal recipe can be made both on the stove or in the microwave for a faster preparation. If you have little time in the morning, choose the microwave. Low calorie breakfast in 5 minutes!

Making this cocoa powder oatmeal on the stove is as simple as combining all ingredients in a pot and cooking until creamy. If you go for microwave oats, instead, the preparation is going to be even easier. Just stir all together in a bowl and microwave for a couple of minutes. Enjoy with your favorite toppings!

Tips for making the best low calorie oatmeal

You are committed to your diet and want some extra tips for the best low calorie oatmeal. Is this you? If yes, then read further because I am going to give you a couple of golden tips on how to make weight loss oats at home. Please trust me, these tips come from years and years of #OatsForBreakfast!

• Try to prefer rolled oats to quick oats. Although both options are okay, quick cooking oats tend to give your skinny porridge a boring, mushy texture.
• If you are looking for the lowest calorie breakfast, make this recipe with sugar-free sweeteners. I recommend erythritol, it substitutes common sugar without leaving unpleasant aftertastes. On the other hand, try to stay away from stevia because it may slightly change the flavors.
• Resist the temptation of making weight loss oats with water to cut calories. Use unsweetened almond milk instead. For just about 13 calories more, it will add plenty of taste and make your fat loss porridge so creamy.
• It’s just a pinch, but it makes a significant difference in terms of taste. So you’d better not skip the salt!
• If you prefer creamy oats, pour in some more milk or water and cook your oats for less. For thicker oats instead, you will need less liquid and more cooking.
• If you make protein oatmeal, do yourself the favor of not scooping the powder straight into the oats. Or even worse cooking the powder! This will get you a lumpy and rubbery mixture. Dissolve the protein powder in some water or milk, instead (read my protein oats guide for more)!

How to store oatmeal?

Since this recipe is so quick and easy, I strongly recommend preparing it in the morning, right before breakfast. Nevertheless, if you still want to meal prep your porridge, here’s how to store it. You can make it ahead, place in a sealable container and store in the fridge. If refrigerated in a mason jar or bowl, these oats will last for up to 4 days. Be sure to add any fruit and extra topping only before eating.

Looking for more low calorie breakfasts?

• Low calorie banana bread
• Low calorie pancakes
• Weight loss chocolate cake
• Low calorie cookie dough
• Rice cake tiramisu
• Greek yogurt protein cookies
• Low calorie cheesecake