21 Low-Calorie Oatmeal Recipes for Weight Loss

You can easily enjoy the most important meal of the day on a weight loss diet with delicious oatmeal recipes like these healthy recipes for low-calorie oatmeal.

So many of us have a bag or box of instant oats or steel-cut oats in the cupboard.   

Here is a collection of some of the best oatmeal recipes that will keep you full. If you are looking for more unique ways to use up those steel-cut oats, this is the place to be!

1. Egg White Oatmeal

Source: thecleaneatingcouple.com

Using egg white in an oatmeal recipe can pack the protein in and keep the fat a bit lower, as that is what the yolk contains.

This high-protein oatmeal recipe with old-fashioned oats is super speedy and super simple.

These low calorie egg recipes can also help you get your protein on a low cal diet!

Per Serving:

• Calories: 266

• Fats: 5g

• Protein: 13g

• Carbs: 40g

• Fiber: 5g

• Sugar: 12g

2. Banana Oat Muffins

Source: hungryhealthyhappy.com

These muffins are like a meal!  If you like the idea of a muffin for breakfast or a snack that will fill you up, you need to try these.

Fresh berries like fresh blueberries, bananas, strawberries, nuts, and chocolate into the oats will give you a super boost of energy..

You need these other skinny low calorie muffin recipes!

Per Serving:

• Calories: 180

• Fats: 4g

• Protein: 5g

• Carbs: 32g

• Fiber: 3g

• Sugar: 10g

3. Oatmeal Raisin Bars

Source: thecleaneatingcouple.com

If you love healthy oatmeal raisin cookies, this is one of the best foods for you! These would make a great breakfast or snack for you!

These are essentially one of the easiest and most inexpensive ways to get yourself a healthy protein bar into your diet.

Per Serving:

• Calories: 283

• Fats: 13g

• Protein: 11g

• Carbs: 34g

• Fiber: 4g

• Sugar: 15g

4. Pineapple Coconut Baked Oatmeal

Source: masalaherb.com

Baked oatmeal must be one of the best inventions for the busy person who wants to eat well.

Oats for breakfast will keep you full and prevent snacking, but sometimes it’s just not possible to find the time to stir oatmeal!

Per Serving:

• Calories: 200

• Fats: 5g

• Protein: 4g

• Carbs: 38g

• Fiber: 3g

• Sugar: 21g

5. Sweet Potato Rolled Oat Protein Pancakes

Source: theroastedroot.net

These oats have been mixed with sweet potato, protein powder, and extra egg whites in a great way to create a winning high protein breakfast combo.

These healthy heart pancakes will keep you full and also freeze well. How about baking up a batch and keeping them handy there, as they would make a healthy snack?

Love yams? You might also enjoy this yummy sweet potato breakfast bowl!

Per Serving:

• Calories: 94

• Fats: 2g

• Protein: 7g

• Carbs: 12g

• Fiber: 1g

• Sugar: 3g

6. Overnight Oats with Protein Powder

Source: cuisineandtravel.com

Oats are so well known to be great for an overnight oats recipe, but how about giving this one a go?

It has been carefully created to give you a huge boost of healthy protein and extras to keep you energized.

Per Serving:

• Calories: 263

• Fats: 9g

• Protein: 14g

• Carbs: 33g

• Fiber: 9g

• Sugar: 1g

7. Instant Pot Apple Cinnamon Oatmeal

Source: pressurecookrecipes.com

‘Seal it and forget it’ here with this Instant Pot recipe. It’s going to give you a different texture for your oatmeal.

This one adds the delicious spices of nutmeg, cinnamon, allspice, and ginger, and the garnish of fresh apples will give you a fresh finish to this.

Per Serving:

• Calories: 257

• Fats: 6g

• Protein: 6g

• Carbs: 46g

• Fiber: 8g

• Sugar: 14g

8. Overnight Oats with Frozen Fruit

Source: lbhealthandlifestyle.com

If you want to try making overnights a little differently, this recipe will capture your interest.  This recipe uses tiger nut milk, something you may not have tried before, and it’s utterly delicious!

The oats are mixed up with a different choice of frozen fruits to create some tasty combos that may inspire you to get back on the overnight oats again.

Per Serving:

• Calories: 298

• Fats: 8g

• Protein: 9g

• Carbs: 50g

• Fiber: 15g

• Sugar: 9g

9. Cinnamon Overnight Oats

Source: throughthefibrofog.com

Cinnamon is known to be an anti-inflammatory spice that can help a variety of health conditions, and it’s the perfect companion to oats.

This overnight oats recipe has created the perfect blend of cinnamon and ginger, with an extra boost of protein, with chia seeds.

Per Serving:

• Calories: 218

• Fats: 6g

• Protein: 9g

• Carbs: 33g

• Fiber: 6g

• Sugar: 3g

10. Banana Blueberry Oatmeal Muffins

Source: maplewoodroad.com

Blueberries and bananas are such a tasty combination, and these healthy oatmeal muffins are going to give you just that – a combination of tastes!

The bananas are mashed into the base here with the oats, and these both will certainly keep you full and give your gut health a good boost.

Per Serving:

• Calories: 99

• Fats: 5g

• Protein: 1g

• Carbs: 13g

• Fiber: 1g

• Sugar: 8g

11. Chia Seed Overnight Oats

Source: plantedinthekitchen.com

Chia seeds and oats soaked together overnight give you a much softer and lighter texture than just oats on their own, and this recipe is a great example of this.

Chia seeds are packed full of nutrition too, so it makes sense to add them to a healthy breakfast option.

Per Serving:

• Calories: 249

• Fats: 6.2g

• Protein: 9.8g

• Carbs: 40.4g

• Fiber: 6.9g

12. Turmeric Oatmeal

Source: throughthefibrofog.com

This oatmeal recipe is a great one for those who love turmeric or for those who would like to try something a little different. 

Turmeric not only adds glorious, warm color to a dish and some earthy flavor, but it’s also known to be a powerful anti-inflammatory with many health benefits.

This really is one of the best low-calorie breakfast recipes!

Per Serving:

• Calories: 148

• Fats: 6g

• Protein: 8g

• Carbs: 16g

• Fiber: 2g

• Sugar: 10g

13. Baked Oatmeal with Applesauce

Source: myplantifulcooking.com

This baked oatmeal is all the flavor and ingredients from the comfort of an apple pie or crumble but is made deliciously healthy.

It contains both apple sauce and diced apples, so some great texture. Flaxseed has been added to give you a super hit of omega 3.

Per Serving:

• Calories: 182

• Fats: 3g

• Protein: 5g

• Carbs: 34g

• Fiber: 4g

• Sugar: 13g

14. Vegan Banana Oatmeal Cookies

Source: thefoodolic.com

Oatmeal gets the cookie makeover here, and it becomes a healthy portable snack. It’s a vegan cookie too.

The ingredients take minutes to stir together, and after a brief time to soak a little, they are ready for the oven.  

Per Serving:

• Calories: 175

• Fats: 6g

• Protein: 4g

• Carbs: 29g

• Fiber: 4g

• Sugar: 9g

15. Cinnamon Overnight Oats

Source: asweetalternative.com

Oats have been soaked overnight here with cinnamon and maple syrup or honey to give a really simple recipe for a favorite.

You can use whichever milk you like here, and there’s a great recipe for some sautéed apples to add to the top.

Per Serving:

• Calories: 192.5g

• Fats: 2.6g

• Protein: 5.4g

• Carbs: 37.3g

• Fiber: 4.4g

• Sugar: 8.8g

16. Instant Pot Pumpkin Spice Oatmeal

Source: tastygalaxy.com

The Instant Pot is such an easy answer to a busy morning when you fancy oatmeal.  This pumpkin version has added pumpkin pie spice that will fill your kitchen with some warming aromas.

This oatmeal will be on the table in 10 minutes, so there’s no excuse to skip breakfast and have to dash to the biscuits and crisps later!

Per Serving:

• Calories: 96

• Fats: 3g

• Protein: 3g

• Carbs: 17g

• Fiber: 2g

• Sugar: 7g

17. Pumpkin Pie Overnight Oats

Source: oohlalaitsvegan.com

Overnight oats have been given a new level of taste here with the addition of pumpkin pie spices, maple syrup, and creamy yogurt.

To top these oats, there are some chopped maple syrup-crusted pecans that add some texture that makes this recipe feel rather special to be dipping into first thing.

Per Serving:

• Calories: 275

• Fats: 9g

• Protein: 8g

• Carbs: 44g

• Fiber: 7g

• Sugar: 16g

18. Healthy Baked Oatmeal

Source: littlesweetbaker.com

You may ask ‘what makes this so healthy?” Well, this version is packed with strawberries and, blueberries, bananas, and it’s low in sugar. It’s great for gut health, and it will keep you super full.

There is a helpful tip to make this a vegan dish, too, so it’s easy to avoid the egg here. 

Per Serving:

• Calories: 156

• Fats: 1.2g

• Protein: 5.3g

• Carbs: 28.2g

• Sugar: 10.8g

19. Peanut Butter Banana Crockpot Oatmeal

Source: julieseatsandtreats.com

Waking up to this recipe, ready-cooked and waiting for you, is maybe just what you need to get out of bed with a smile. 

Oatmeal in the crockpot, slow-cooked through the night, is a great idea, and this one is packed with peanut butter and flax seeds to make it ultra-rich and filling.

Per Serving:

• Calories: 244

• Fats: 10g

• Protein: 8g

• Carbs: 28g

• Fiber: 3g

• Sugar: 17g

20. Mango Oatmeal

Source: plantbasedwithamy.com

Even if mango isn’t in season, you can use frozen slices or chunks here, and you can still enjoy the summery flavor in your oatmeal.

Almonds are also added to this oatmeal which will increase the protein and vitamins here, and some cinnamon also joins the flavor profile here.

Per Serving:

• Calories: 252

• Fats: 12g

• Protein: 8g

• Carbs: 32g

• Fiber: 7g

• Sugar: 7g

21. Healthy Banana Oat Cookies

Source: hungryhealthyhappy.com

No way! Just two ingredients are needed to make these!  You can, of course, add some extras (chocolate chips or blueberries are an option).

Ready for more oatmeal inspiration? Check out these healthy porridge recipes for breakfast!

Per Serving:

• Calories: 26

• Fats: 1g

• Protein: 2g

• Carbs: 18g

• Fiber: 2g

• Sugar: 3g