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Oatmeal Recipes for Weight Loss

Oatmeal Recipes for Weight Loss

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Think oatmeal is all carbs and has no place in a weight loss routine? Consider this: A study published in Nutritional Journal found that people who consumed oatmeal—either instant or old-fashioned—felt fuller and had a suppressed appetite over four hours, compared to people who ate ready-to-eat boxed cereals. (Even healthy smoothies pack oatmeal into 'em.) And while we're sure you've tried the hearty whole grain for breakfast, we have good news for you: Oatmeal tastes equally as delicious as a savory snack or meal, any time of the day, *and* it can help you lose weight. These 12 recipes prove it's a filling food, any time of day (BTW, did you know eating *more* could be the secret to weighing less?).

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Spinach Oats

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"With its classic Italian flavors, this oat dish reminds me of spaghetti bolognese. It has no meat, cheese, or pasta, but it's just as hearty," says Lilly Hippel, the human half of A Girl and Her Food Processor. And the omissions in this oatmeal recipe are *also* important when it comes to your weight loss goals.

Serves: 1

1 cup water
1/4 cup steel-cut oats
1 cup frozen spinach
1 tablespoon nutritional yeast
1/4 cup marinara sauce
1/3 cup ground beef-style vegetable or soy protein crumbles (optional)
Salt and pepper to taste

1. Boil water and stir in oats, reducing heat to medium. Cook for about 5 minutes, then taste-test oats; they should be about halfway done.
2. Stir in spinach and nutritional yeast, and continue to simmer on medium heat about 5 minutes or until spinach is thawed and oats are at preferred chewiness.
3. Stir in marinara, protein crumbles, salt, and pepper and cook another 1 to 2 minutes to evenly heat all ingredients.

Photo: Darya Arnautova/Getty Images

Oatmeal with Soy Nuts and Wakame Seaweed

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"Wakame adds umami to the oatmeal, and there's a nutty, crunchy textural contrast from the soy nuts," says Escapades in Cookery's William Chen. His oatmeal recipe (that, yep, works for weight loss) makes one large serving, so be sure you're hungry.

Serves: 1

1 1/4 cups water
3/4 cup rolled (old-fashioned) oats
1/4 cup soymilk
1 handful dried, pre-cut wakame seaweed
1 1/2 teaspoons soy sauce
1 handful soy nuts, for garnish

Bring water to boil in a small saucepan. Add oats and lower to medium heat. Simmer for 3 minutes, until water has reduced and oats are starting to thicken. Turn heat to medium-low and add soymilk and wakame, stirring for another minute. Add soy sauce and stir another minute or until seaweed has softened. Pour oatmeal into a bowl and garnish with soy nuts.

Photo: Felix Furo/Shutterstock

PBJ Protein Oats

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Oatmeal recipes like this one from Meals and Moves work with your weight loss goals because they pack a little bit of filling protein into the mix, keeping you fuller longer. Plus, who can complain about a fun mix on the childhood staple? Related: The Ultimate List of High-Protein Foods You Should Eat Every Week.

Serves: 1

1/3 cup old-fashioned oats
2/3 cup water
1 serving vanilla protein powder
1/2 teaspoon vanilla bean paste or extract
1 tablespoon natural peanut butter
1 tablespoon natural jam or jelly

1. Combine oats and water in a small saucepan and bring to a boil.
2. Reduce heat and let oatmeal simmer until 90% of the water is absorbed.
3. Remove from heat and whisk in protein powder and vanilla.
4. Pour oatmeal into a bowl and top with peanut butter and jelly/jam.

Oatmeal with Avocado and Kale

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"The avocado makes this oatmeal dish rich and creamy, while the kale gives it freshness and the cocoa nibs provide a slightly bitter crunch," says Ilana Freddye, of the blog Whisked (BTW, frozen avocado *is* a thing now). "It's all rounded out with a nice touch of spice from the chili flakes." 

Serves: 1

1/2 cup rolled oats
1 cup water
1 kale leaf, shredded
2 slices avocado
1/2 teaspoon chili flakes
1 teaspoon olive oil
1 teaspoon cocoa nibs

Mix oats, water, and a pinch of salt in a microwavable bowl and microwave on high for 3 minutes. Top with kale and avocado, sprinkling avocado with salt to taste. Top oatmeal with chili flakes, drizzled olive oil, and cocao nibs.

Polenta Oats

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Eggs add protein (a staple of weight loss recipes) to this oatmeal dish from Meghann at Meals and Miles that's a tasty take on polenta. You got a dose of leafy greens from spinach, to boot!

Serves: 1

1/3 cup rolled oats
1/3 cup water
1/3 cup milk
Salt and pepper to taste
1 tablespoon of cornmeal
1 egg, scrambled
1 1/2 cups baby spinach
3 tablespoons shredded cheddar cheese

1. Cook oats with cornmeal as directed.
2. Top with eggs and cheese. Serve on top of baby spinach.

Mediterranean Oatmeal

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"The rich, tangy flavors of kalamata olives, sun-dried tomatoes, and feta cheese will bring the sunny Mediterranean to your humble bowl of oatmeal," Light says. Even more: This is just *one* recipe that could fit into the Mediterranean diet, too, which is always touted for its weight-loss enhancing capabilities (here are 50 more).

Serves: 1

1/2 cup oatmeal
1 cup vegetable stock
1 dash dried oregano
Pepper to taste
1 tablespoon olive oil, divided
1 clove garlic, minced
1/4 cup kalamata olives, sliced
1/4 cup sun-dried tomatoes (packed in oil or reconstituted), chopped
1/4 cup crumbled feta cheese

1. Combine oatmeal, stock, oregano, and pepper in a saucepan and cook over medium heat for 5 minutes, stirring occasionally.
2. Heat 1/2 tablespoon oil in a pan over low heat. Add garlic, olives, and sun-dried tomatoes and saute about 3 minutes, until tender.
3. Top oatmeal with vegetable mixture, add feta, and drizzle with remaining oil.

Photo: YelenaYemchuk/Getty Images

Vegetarian Oatmeal on a Bed of Spinach

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"This recipe brings together a lot of my favorite foods, flavors, and textures. I love the combination of sweet and savory, as well as the soft texture of the oats and avocado with the crunchy pepper and juicy pineapple," says Heather Nicholds, a certified holistic nutritionist and vegan eater. With all of the other  healthy ingredients, it's no surprise this oatmeal recipe works for weight loss, too.

Serves: 2 to 3

1 onion, chopped
3 cloves garlic, minced
2 tablespoons white wine (or vegetable broth)
3 cups sliced mushrooms
1 lime, zested and juiced
1 tablespoon mixed dried herbs (basil, oregano, marjoram)
1 teaspoon paprika
1 teaspoon sea salt
1 cup rolled oats
1 1/2 cups water (or vegetable broth)
1 tablespoon nutritional yeast
2 cups spinach
1 red pepper, chopped
1 cup chopped fresh pineapple
1 avocado, sliced

1. Heat a pot over medium-high heat and cook onions and garlic in wine for 5 minutes. Add mushrooms, lime zest and juice, herbs, paprika, and salt and cook for another 10 minutes, until mushrooms are softened. Add oats, water, and nutritional yeast and stir to combine. Turn heat down to medium-low and let cook for 5 minutes, or until oats are softened and liquid is absorbed.
2. You can either serve this over a bed of fresh spinach and topped with pepper, pineapple, and avocado, or stir spinach, pepper, and pineapple in to cook a little bit and then serve topped with avocado.

Spinach and Roasted Veggie Oatmeal

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"The vegetables and spices transform creamy oatmeal into spicy, nutty dish that reminds me of southern-style grits without the grittiness," says Alex Curtis, R.D., the blogger behind Spoonful of Sugar Free.

Serves: 1

1 cup water (or broth)
1/2 cup rolled oats
1/4 cup chopped spinach
1/4 cup cubed and roasted butternut squash or sweet potatoes
1 teaspoon rosemary (or other spice of choice)
Salt and pepper to taste
1 fried egg (optional)

1. Boil water with oats in a small saucepan over high heat, stirring occasionally, until thick and creamy, about 15 to 20 minutes.
2. Stir in spinach, then remove from heat.
3. Add squash, spices, and salt and pepper to taste. Top with fried egg, if desired, and serve warm. 

Photo: Audi Santoso/EyeEm/Getty Images

Clean-Eating Savory Oatmeal

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"This delicious oat dish is super creamy and wonderfully comforting," says Tiffany McCauley, of The Gracious Pantry. Mushrooms also just so happen to be one of the hottest new superfoods out there, helping keep your weight loss efforts on track.

Serves: 1

1/2 tablespoon olive oil
1/2 cup chopped red onion
4 crimini mushrooms, sliced
1 cup cooked oatmeal
1 tablespoon grated Parmesan
Salt and pepper to taste

1. Add oil to a non-stick pan over high heat. Once hot, add onions and mushrooms and saute for 3 to 5 minutes, until translucent.
2. Stir in oatmeal and blend well. Once oats are hot enough (about 1 to 2 minutes if oatmeal has been sitting at room temperature or 4 to 6 minutes if it's cold), stir in Parmesan, turn heat off, and allow cheese to melt as you continue stirring. Add salt and pepper to taste.

Photo: Pixel-Sho/Shutterstock


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