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8 Oatmeal Recipes To Boost Weight Loss (Simple Prep)

Oatmeal Recipes for Weight Loss

Last Updated on September 5, 2019 by Femniqe

With the colder months coming, many of us are trading in our icy, refreshing smoothies in exchange for our warmer, more comforting favorites.

That being said, it can be difficult in the mornings to find time to fit a nutritious meal into our schedule while running around trying to get ourselves ready for the day.

Don’t be fooled, a healthy, filling breakfast doesn’t have to be a fancy ordeal.

Oatmeal can come together in just a few minutes and will keep your stomach from yelling at you halfway through your 11 AM meeting.

Now I know many people may be thinking “oatmeal is chock full of carbs, I can’t eat that stuff!”.

Well, yes … it contains a decent carbohydrate profile.

But this creamy indulgence is actually an excellent superfood that is great for weight loss!

The Different Types of Oatmeal

There are four main types of oatmeal: steel cut, rolled, quick-cooking and instant.

Regardless of how you eat it, oatmeal is a whole grain harvested out of a hard-outer casing called a hull.

Once oats are removed from the hull, the whole grain oats are called groats.

Groats can be consumed as is.

But they take a long time to prepare, about 45 minutes – 1 hour and they have a texture that many are not used to when they think of oatmeal.

Instead, they are typically cut up and transformed into four more common forms of oatmeal.

All forms of oats have a similar nutritional makeup, so it’s just up to your preference.

If you like creamier textured oats, you may want to opt for quick-cooking.

If you like a nuttier, chewier consistency, you’ll want to go with steel cut.

Steel Cut Oats (Irish Oats)

Steel cut oats are simply groats cut into smaller pieces.

They have a slightly different texture than groats and are a bit chewier.

It has a thicker consistency and take longer to digest, providing a more prolonged sense of fullness. They typically take 25 – 30 minutes to prepare and are best used for slow cooking.

Rolled Oats (Old Fashioned Oats)

Rolled oats are probably the most common form of oats on the market.

They are steamed and flattened groats.

Since there is much more surface area, these cook much faster than steel cut oats, approximately 5 minutes.

These are used best in cooking or baking.

Quick-Cooking Oats

Quick-cooking oats are cut so small, they only need about 1 – 2 minutes to cook.

They have a “mushier” consistency than other types of oatmeal since they absorb more water, and do not hold their shape or texture as well as the others.

Instant Oats

Instant oats look similar to quick-cooking oats.

For this kind, groats are steamed, rolled, flattened, cut into tiny pieces and steamed again.

This pre-cook the oats so that all that needs to be done at the time of consumption is re-hydration with hot water.

Many times instant oatmeal has added sugars, flavors and salts, so be cautious when choosing this type.

Why is Oatmeal a Superfood?

Very High in Fiber

Fiber is one of the most crucial nutrients when it comes to weight loss and digestive health.

Fiber has been linked to relieved constipation, lower blood sugar and weight loss.

Though considered a carbohydrate, oats doesn’t break down into sugars like other carbs.

Studies have even found that the beta-glucan fiber found in oats have been shown to reduce cholesterol levels by 23 percent. [1]

Fights off Hunger (Really Well)

Oats are considered a “low glycemic carbohydrate”.

Which means that the body takes a long time to digest and absorb the nutrients.

This helps you stay fuller longer and reduces blood sugar spikes.

Oatmeal’s beta-glucan has also been shown to increase Cholecystokinin levels, a hunger fighting hormone that helps fight off cravings. [2]

Low in Fat

Despite its rib-sticking effects, oatmeal is surprisingly low in fat with only 3 grams per serving!

What’s better is that this fat is primarily polyunsaturated and monounsaturated, heart-healthy fats that are essential to overall functioning of the body.

Provides Blood Sugar Support

The high amount of fiber and protein provided in oats help stabilize blood sugar and help with the passage of food and waste in our intestinal tract.

In particular, the water-soluble beta-glucan contributes to a better glycemic control and prevents insulin resistance. [3]

Increased consumption of this nutrient has been linked to increased control of blood glucose level and lipids and reduction of hypertension as well as promotion of heart injury and wound healing. [4]

Rich in Antioxidants

Oats have a lot of health-promoting antioxidants and plant compounds called polyphenols.

However, one of the most noteworthy antioxidants, which is found almost solely in oats, is avenanthramides. Avenanthramides has been linked to lower blood sugar, anti-inflammatory properties and better blood flow. [5] [6]

Delicious Oatmeal Recipe ideas For Weight Loss

There are endless ways you can prepare oatmeal.

Warm oats can be cooked on the stovetop, in the microwave, baked in the oven or a crock pot.

You can prepare overnight oats by soaking oats in a milk of choice, or you can even make snack bars to give you some fiber and nutrients on the go!

Some may opt to add some additional ingredients such as egg whites or supplement powder to turn their bowl of oats into a protein packed “proatmeal.”

1. Slow-Cooker Pumpkin Pie Oatmeal (4 Servings)




  • 1 Cup Steel Cut Oats
  • 2 Cups Low-Fat Milk (Or Almond Milk)
  • 1 Cup Water
  • 1 Cup Pumpkin Puree, No Sugar Added
  • 1/8 Cup Organic Brown Sugar
  • 1 Tsp. Vanilla Extract


  1. Add all ingredients into your crock pot and mix until combined.
  2. Cook on low for 6 – 8 hours, stirring occasionally.
  3. Serve and top with chopped pecans.

Calories: 170 | Fat: 2.7 Grams | Carbs: 29.2 Grams | Protein: 8.5 Grams

2. Chai Oatmeal (2 Servings)


  • 1 ½ Cup Low-Fat Mlk
  • 1 Cup Rolled Oats
  • Diced-up Apricot
  • ¼ Tsp. Cardamom
  • ¼ Tsp. Cinnamon
  • 2 Tsp. Raw Honey
  • ½ Tsp. Vanilla Extract


  1. Combine milk and spices in a pan and simmer over medium heat.
  2. Simmer for 3 minutes, stirring frequently and mix in honey, vanilla and oats.
  3. Cook over medium-low heat for 20 minutes, stirring constantly.

Calories: 252 | Fat: 5.4 Grams | Carbs: 30 Grams | Protein: 10.1 Grams

3. Carrot Protein Oatmeal (2 Servings)

Carrot Cake Protein Oatmeal


  • 1 Cup Rolled Oats
  • ½ Cup Shredded Carrots
  • ½ Cup Egg Whites
  • ½ Cup Low-Fat Milk or Water
  • 1 Tsp. Cinnamon
  • 1 Tsp. Pure Maple Syrup
  • Handful of Golden Raisins


  1. Combine the oats, maple syrup, carrots, egg whites, milk/water and microwave on high for 3 minutes, stirring halfway through.
  2. Stir again and top with cinnamon and golden raisins.

Calories: 255 | Fat: 3.4 Grams | Carbs: 41.5 Grams | Protein: 15.4 Grams

4. Simply Baked Oatmeal (Serves 4)


  • 2 Cups Rolled Oats
  • ¼ Cup Coconut Sugar
  • 1 Tsp. Baking Powder
  • 1 Tsp. Cinnamon
  • ½ Cup Low-Fat Milk
  • 1 Ripe Banana, Mashed
  • ½ Cup Yogurt
  • 1 Tbsp. Canola Oil
  • 1 Tsp. Vanilla Extract


  1. Preheat oven to 325 degrees.
  2. Lightly spray casserole dish with non-stick spray.
  3. In a large bowl, combine oats, baking powder, sugar and cinnamon. Mix well.
  4. Stir in milk, banana, yogurt, oil and vanilla. Mix thoroughly.
  5. Transfer to casserole dish and bake for 35 minutes until lightly browned around the corners.
  6. Finish with any desired toppings such as fruit, maple syrup, coconut flakes, etc.

Calories: 328 | Fat: 6 Grams | Carbs: 48.2 Grams | Protein: 9.5 Grams

5. Honey Almond Oat Bites (Makes Approximately 20 – 30 Bites)


  • 1 Cup Rolled Oats
  • ¼ Cup Flax Seeds
  • ½ Cup Almonds, Chopped
  • 1 Egg
  • ¼ Cup Almond Butter, Unsalted
  • ¼ Cup Raw Honey
  • 1 Cup Unsweetened Whole-Grain Puffed Cereal
  • 1 Teaspoon Vanilla Extract
  • Dash of Salt


  1. Preheat oven to 350 degrees.
  2. Spray a mini muffin pan lightly with non-stick spray and set aside.
  3. Combine all your dry ingredients.
  4. In a small bowl, mix together almond butter, honey and vanilla. Microwave and stir until smooth.
  5. Pour the almond butter mix and egg into your dry ingredients and stir until thoroughly mixed.
  6. Spoon the mixture into the muffin tins and press it down until it is packed tightly.
  7. Bake for 20 – 25 minutes until bites begin to brown.

(Based on 3 Bites per Serving)

Calories: 202 | Fat: 6.7 Grams | Carbs: 21.8Grams | Protein: 6.1 Grams

6. Creamy Tropical Oats (Serves 2)


  • 1 Cup Rolled Oats
  • ½ Cup Coconut Milk
  • 2 Tbs. Toasted Coconut Flakes, Unsweetened
  • 1/3 Cup Mango, Diced
  • Few Blueberries (Optional)
  • Dash of Salt


  • Over medium-high heat, bring coconut milk to a slight boil.
  • Stir in rolled oats and salt, reduce heat to low and simmer for 5 minutes.
  • Top oatmeal with mango and coconut flakes.

Calories: 327 | Fat: 18.2 Grams | Carbs: 35.5 Grams | Protein: 8.3 Grams

7. Blueberries-Tangerine & Cream Oatmeal


  • 1 Cup Rolled Oats
  • 2 Cups Low-Fat Milk
  • 2 Oz. Blueberries
  • A Few Tangerines
  • 2 Tbsp. Plain Greek Yogurt
  • 1 Tsp. Vanilla Extract
  • 1 Tsp. Pure Maple Syrup


  1. Combine milk and oats in a pan and bring to a boil.
  2. Stir, cover and reduce heat to low until most of the milk has been absorbed.
  3. In a small bowl, mash berries, yogurt, vanilla and syrup.
  4. Mix blueberry mixture in with oats and fold together.

Calories: 180 | Fat: 4 Grams | Carbs: 31.7 Grams | Protein: 7 Grams

8. Cinnamon Crunch Overnight Oats (2 Servings)

Why is Oatmeal a Superfood?


  • 1 Cup Rolled Oats
  • 1 ½ Cup Almond Milk
  • 1 Tsp. Chia Seeds
  • 1 Tsp. Cinnamon
  • ½ Tsp. Vanilla Extract
  • 1 Tsp. Pure Maple Syrup
  • 2 Tbsp. Chopped Almonds


  1. Combine all ingredients, except for the chopped almonds.
  2. Let sit covered in the refrigerator for at least 4 hours.
  3. Stir before consuming and top with chopped almonds.

Calories: 258 | Fat: 8.4 Grams | Carbs: 35.8 Grams | Protein: 9.1 Grams


We’ve said it before, don’t fear carbs!

Even if a steaming bowl of oatmeal doesn’t quite sound like the best way to start your morning, oats are so versatile and are easy to incorporate into your everyday diet.

What is your favorite oatmeal recipe?

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