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15 Easy Low-Calorie Oatmeal Recipes for Weight Loss

Oatmeal is not only a nutritious breakfast option but also a versatile ingredient that can be transformed into a variety of delicious dishes. Packed with fibre and essential nutrients, oats can keep you feeling full longer, making them an excellent choice for those looking to lose weight. Here are 15 easy low-calorie oatmeal recipes that are perfect for weight loss – each one designed to tantalise your taste buds while remaining light on calories.

1. Classic Porridge

Ingredients:

• 40g rolled oats
• 250ml water or unsweetened almond milk
• A pinch of salt

Instructions:

1. In a saucepan, combine oats, water, and salt.
2. Boil and then simmer for 5 minutes, stirring until creamy.
3. Top with a small handful of berries for added flavour.

Calories: Approximately 150

2. Banana Oatmeal Pancakes

Ingredients:

• 1 ripe banana
• 40g rolled oats
• 1 egg
• A dash of cinnamon

Instructions:

1. Mash the banana and mix it with oats, egg, and cinnamon.
2. Cook in a non-stick pan for about 2-3 minutes on each side until golden.

Calories: Approximately 180

3. Berry Overnight Oats

Ingredients:

• 40g rolled oats
• 100ml skimmed milk or vegan alternative
• 50g mixed berries

Instructions:

1. Combine oats and milk in a jar and stir in the berries.
2. Leave in the fridge overnight and enjoy chilled.

Calories: Approximately 200

4. Apple Cinnamon Oatmeal

Ingredients:

• 40g rolled oats
• 250ml water
• ½ an apple, chopped
• A sprinkle of cinnamon

Instructions:

1. Cook oats with water, adding chopped apple and cinnamon halfway through.
2. Simmer until oats are tender.

Calories: Approximately 180

5. Chia Seed Oatmeal

Ingredients:

• 40g rolled oats
• 250ml almond milk
• 1 tbsp chia seeds

Instructions:

1. In a saucepan, combine oats, milk, and chia seeds.
2. Cook for about 5 minutes and stir until thickened.

Calories: Approximately 220

6. Savory Spinach Oatmeal

Ingredients:

• 40g rolled oats
• 250ml vegetable broth
• A handful of fresh spinach
• A poached egg (optional)

Instructions:

1. Cook oats in vegetable broth until tender.
2. Stir in spinach until wilted.
3. Top with a poached egg if desired.

Calories: Approximately 250 (with egg)

7. Pumpkin Spice Oatmeal

Ingredients:

• 40g rolled oats
• 250ml water
• 2 tbsp pumpkin puree
• A dash of pumpkin spice

Instructions:

1. Cook oats in water, stirring in pumpkin puree and spices.
2. Serve hot, topped with a sprinkle of nutmeg.

Calories: Approximately 190

8. Nutty Oatmeal

Ingredients:

• 40g rolled oats
• 250ml almond milk
• 1 tbsp almond butter

Instructions:

1. Cook oats in almond milk until creamy.
2. Stir in almond butter before serving.

Calories: Approximately 280

9. Cocoa Banana Oatmeal

Ingredients:

• 40g rolled oats
• 250ml water
• 1 tsp cocoa powder
• ½ a banana, sliced

Instructions:

1. Cook oats with water and cocoa powder.
2. Top with banana slices before serving.

Calories: Approximately 200

10. Peach Oatmeal

Ingredients:

• 40g rolled oats
• 250ml water
• ½ a ripe peach, diced

Instructions:

1. Cook oats in water, then stir in diced peach just before serving.
2. Add a sprinkle of cinnamon for extra flavour.

Calories: Approximately 180

11. Peanut Butter & Jelly Oatmeal

Ingredients:

• 40g rolled oats
• 250ml water
• 1 tbsp natural peanut butter
• 1 tbsp low-sugar jam

Instructions:

1. Cook oats in water, then stir in peanut butter and jam.

Calories: Approximately 280

12. Coconut Oatmeal

Ingredients:

• 40g rolled oats
• 250ml coconut milk (light)
• 1 tbsp shredded coconut

Instructions:

1. Cook oats in coconut milk until creamy.
2. Stir in shredded coconut before serving.

Calories: Approximately 250

13. Matcha Oatmeal

Ingredients:

• 40g rolled oats
• 250ml almond milk
• 1 tsp matcha powder

Instructions:

1. Cook oats in almond milk, whisking in matcha powder until dissolved.

Calories: Approximately 220

14. Peanut Butter Banana Overnight Oats

Ingredients:

• 40g rolled oats
• 100ml almond milk
• 1 tbsp peanut butter
• ½ a banana, sliced

Instructions:

1. Combine all ingredients in a jar, stir well, and leave in the fridge overnight.

Calories: Approximately 300

15. Zucchini Bread Oatmeal

Ingredients:

• 40g rolled oats
• 250ml water
• 50g grated zucchini
• A pinch of cinnamon and nutmeg

Instructions:

1. Cook oats with water and grated zucchini.
2. Add spices before serving.

Calories: Approximately 190

Conclusion

Incorporating these easy low-calorie oatmeal recipes into your diet can help support your weight loss journey without sacrificing taste. From sweet to savoury, there’s an oatmeal dish for every palate. Experiment with these recipes and feel free to customise them with your favourite healthy toppings and spices. Enjoy a delicious, satisfying breakfast that fuels your day while helping you reach your weight-loss goals!

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