The breakfast that kicks off the day needs to be tasty and nutritious, and I find that my little low-calorie dish of oatmeal fits the bill perfectly. Oatmeal may be the most versatile breakfast food in terms of its potential to be filling, serving as the vehicle to deliver an almost infinite range of flavors.
What I love most about my low-calorie oatmeal’s are that, despite its name, it is not at all lacking when it comes to flavor.
The 19 Best Low Calorie Oatmeal Recipes
1. Savory Miso Oatmeal
Savory Miso Oatmeal is without a doubt my favorite oatmeal recipe. It takes something as basic as oatmeal and makes it luxurious, flavorful, and gratifying.
It’s actually kind of all those things “health food” is supposed to be. It tastes fantastic, of course; but it also gives you the sustenance you need to start the day.
Oatmeal with rolled oats (not quick or instant), miso, shallots, sesame oil, and an egg has protein and lots of other good stuff in it.
Ingredients
- 1/2 cup rolled oats
- 1 cup water
- 1 tablespoon white miso paste
- 1 egg
- 1 teaspoon sesame oil
- 1 green onion, chopped
- Sesame seeds for garnish
Instructions
1. In a tiny pot, mix the water and rolled oats together. Make them boil, and then lessen the heat so that they simmer for around 5 minutes. Stir them now and then so that they aren’t sticking together. Once they’re done, they’re ready for you to eat as is, or to customize them however you like.
2. Take the pot off the heat, and mix in the miso paste until completely dissolved.
3. In a small skillet, warm the sesame oil over a medium flame and cook the egg until the edges are crispy and the yolk is done as you like it.
4. Place the oatmeal in a bowl and top with a fried egg, chopped green onions, and a dusting of sesame seeds.
2. Zucchini Bread Oatmeal
Zucchini Bread Oatmeal takes rolled oats, grated zucchini, and almond milk, and together they make a delicious, low-calorie breakfast. I enjoy making low-calorie oatmeal recipes by using super flavorful ingredients like vanilla extract, cinnamon, and honey, with the optional addition of walnuts.
Ingredients
1 cup rolled oats
1 medium zucchini, grated
2 cups almond milk (or milk of choice)
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 tablespoon honey or maple syrup
1/4 cup chopped walnuts (optional)
Instructions
1. In a medium saucepan, mix together the old-fashioned oats, the zucchini, and the almond milk. Make sure to blend everything together nicely.
2. Stirring occasionally, heat the mixture over medium heat until it reaches a low boil. Allow the oats to cook and the mixture to thicken for about 5-7 minutes.
3. Add the vanilla extract, cinnamon, and honey or maple syrup and mix until everything is fully incorporated.
4. Take it off the heat and serve, perhaps garnished with some chopped walnuts.
3. Turmeric Golden Milk Oatmeal
There is something about oatmeal. It’s my breakfast staple, my go-to when I want something warm and cozy to eat in the morning.
I keep it low-cal, making it with rolled oats and almond milk. I boost the flavor by adding one of my favorite spices—turmeric.
Turmeric Golden Milk Oatmeal, as I call it, is an incredibly nourishing way to start your day.
Ingredients
- 1 cup rolled oats
- 2 cups unsweetened almond milk (or milk of choice)
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- Pinch of black pepper
Instructions
1. In a saucepan of medium thickness, mix the oats with the almond milk. Place over a medium flame and stir when you feel like it, which should result in you stirring a few times during the 5 to 7 minutes they are cooking.
2. Incorporate the ground turmeric, ground cinnamon, honey or maple syrup, vanilla extract, and a dash of black pepper. Mix thoroughly until every ingredient melds together and the porridge turns a pleasing golden color.
3. Present the superfood breakfast bowl known as Turmeric Golden Milk Oatmeal as hot as is comfortable for you, garnishing it as you like with any combinations of sliced almonds, chia seeds, or fruit that give you joy in the morning. And there you have it. A welcoming, warm, and exceedingly healthy breakfast.
4. Savory Spinach and Feta Oatmeal
Savory Spinach and Feta Oatmeal is a wonderful take on Low Calorie Oatmeal Recipes. It uses rolled oats, fresh spinach, and crumbled feta cheese to create a breakfast that is as satisfying as it is good for you.
Ingredients
1 cup rolled oats
2 cups water or low-sodium chicken/vegetable broth
1 cup fresh spinach, chopped
1/4 cup feta cheese, crumbled
1/2 teaspoon black pepper
Salt to taste
1 tablespoon olive oil
Instructions
1. Start cooking the oats in a saucepan. Bring the water or broth to a boil in a medium saucepan. Stir in the rolled oats. Reduce the heat to low, cover, and simmer for 5 minutes. Stir occasionally. The oats should be soft and have absorbed most of the liquid.
2. Add the finely chopped spinach to the oatmeal and oil mixture and cook for another 2-3 minutes until the spinach is thoroughly mixed into the dish and has wilted to the point of near invisibility.
3. Take the saucepan off the heat. Mix in the olive oil and feta cheese, and add black pepper and salt to taste.
4. If you want to eat it, the main thing is to eat it while it’s hot. Serve it with a little more feta, if you’d like, and maybe a drizzle of olive oil.
5. Lemon Poppy Seed Oatmeal
I adore Lemon Poppy Seed Oatmeal as a bright and diminutive Low Calorie Oatmeal Recipe. It takes the essence of a lemon poppy seed muffin and reconstitutes it as a bowl of morning oatmeal.
The mixture of freshly juiced lemon, lemon zest, and the poppy seeds provide tons of flavor, while the rolled oats and nonfat milk or plant-based milk keep it heart-healthy and low-calorie.
Ingredients
- 1 cup rolled oats
- 2 cups water or milk of choice
- 2 tablespoons fresh lemon juice
- 1 tablespoon lemon zest
- 1 tablespoon poppy seeds
- 1-2 teaspoons honey or maple syrup (to taste)
- Pinch of salt
Instructions
1. In a saucepan of medium thickness, combine the old-fashioned rolled oats, water or milk, and a tiny amount of salt. Heat over medium-high until it’s boiling.
2. Lower the heat and allow the oats to bubble gently. Stir them now and then, letting them absorb a good amount of the liquid and very nearly finish cooking. They should take about 5-7 minutes to get to that point.
3. Add the lemon juice, lemon zest, poppy seeds, and honey or maple syrup, and mix it all together. Cook for another minute or two until you have a good homogenous mix and stir well to combine.
4. If you want, you can garnish it with more lemon zest, but serving it straight up and hot is just fine.
6. Matcha Green Tea Oatmeal
Oatmeal with Matcha Green Tea is made with wholesome rolled oats and antioxidant-rich matcha. This isn’t your ordinary bowl of oatmeal.
Subtly sweetened with honey and vanilla, and topped with fresh berries, it’s a delightfully healthy start to the day. You can also top it with sliced almonds for a little extra crunch.
Ingredients
- 1 cup rolled oats
- 2 cups water or milk of choice
- 1 tablespoon matcha green tea powder
- 1 tablespoon honey or maple syrup
- 1 teaspoon vanilla extract
- Pinch of salt
- Fresh berries or sliced almonds for topping (optional)
Instructions
1. In a medium saucepan, mix together the rolled oats, water or milk, matcha powder, and salt. Stir well so the matcha is evenly distributed.
2. Over medium heat, warm the mixture gently until it reaches a mild boil. Then turn the heat down to low and let it simmer. Cook the mixture for 5 to 7 minutes and stir it now and then. The oats will become soft, and the whole thing will thicken up to a porridge-like consistency.
3. Take it off the heat and mix in the honey or maple syrup and the vanilla extract. Adjust the sweetness to your liking.
4. If you want, you can serve it piping hot, with fresh berries or sliced almonds heaped on top.
7. Cauliflower Rice Oatmeal
Oatmeal with Cauliflower Rice is a delightful turn on the not-so-exciting realm of low-calorie oatmeal recipes. Replacing half the rolled oats with cauliflower rice made this dish even better.
It somehow lent more texture, more heartiness, and more substance to this dish than using oats alone would have.
Ingredients
1 cup cauliflower rice
1/2 cup rolled oats
1 cup almond milk (or milk of choice)
1 tablespoon chia seeds
1 tablespoon maple syrup (optional)
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
Instructions
1. Take a saucepan and add the riced cauliflower, steel-cut oats, and almond milk. Over a medium flame, heat the combination slowly, coaxing it to a gentle simmer.
2. Add the chia seeds, cinnamon, and vanilla extract. Cook for another 5-7 minutes, or until the oats become creamy and the cauliflower tender.
3. If you like, you can add maple syrup to enhance the flavor. Serve it warm with whatever toppings you’d like; if it were me, I’d be tilting towards fresh fruits or nuts.
8. Chia Berry Oatmeal
When I’m looking for low-calorie oatmeal recipes, Chia Berry Oatmeal is a delightful choice. It features rolled oats, delightful fruits—mixed berries; lovely chia seeds; and unsweetened almond milk.
And you can sweeten it with honey or syrup of maple if that’s your jam (no pun intended).
Ingredients
Rolled oats
Chia seeds
Mixed berries (such as blueberries, raspberries, and strawberries)
Unsweetened almond milk or any milk of choice
Honey or maple syrup
Vanilla extract
Salt
Instructions
1. In a medium pot, combine 1 cup rolled oats, 1 tablespoon chia seeds, and a pinch of salt. Pour in 2 cups unsweetened almond milk.
2. Over medium heat, warm the mixture until it simmers gently. Let it cook for about 5 to 7 minutes, stirring almost constantly, until the oats are thick and creamy.
3. Take the saucepan off the heat and mix in 1 teaspoon of vanilla extract and 1 to 2 tablespoons of honey or maple syrup, using them to make the taste just right for you.
4. Spoon the oatmeal into bowls and crown with a bountiful mound of mixed berries. Relish it while it’s still warm.
9. Pumpkin Spice Oatmeal
Pumpkin Spice Oatmeal is the perfect way to start a fall morning. Eaten a few times each week over the last couple of months, I can confidently say that it has become beloved and will remain in rotation.
Thankfully for the sake of variety, the recipe also regales us with a topping suggestion that allows for even more improvisation.
Ingredients
1/2 cup rolled oats
1 cup water or milk (your choice of dairy or non-dairy)
1/4 cup pumpkin puree
1/2 teaspoon pumpkin pie spice
1 to 2 teaspoons maple syrup (to taste)
1/4 teaspoon vanilla extract
Pinch of salt
Instructions
1. In a saucepan of reasonable size, mix together the rolled oats and the water (or milk) and heat over medium until bubbling.
2. Lower the heat to a simmer. Stir in the pumpkin puree, pumpkin pie spice, and the remaining ingredients: maple syrup, vanilla, and salt.
3. Stir the mixture every now and then while it cooks for 5 to 7 minutes. When it reaches the right consistency for you, enjoy!
4. Take it off the heat and serve while still hot. You can optionally add some extra toppings—like nuts or dried fruit, for instance—that might make it even more delicious. You could even add a dollop of yogurt to really make this dish something spectacular.
10. Coconut Lime Oatmeal
My low-calorie oatmeal recipe for Coconut Lime Oatmeal is a joyful creation, one that I hope brings as much delight to you as it does to me. I prepare it using rolled oats and coconut milk, blending them together with a light hand.
Once the oatmeal is cooked, I fold in the shredded coconut, lime zest, and a touch of honey for sweetness.
Ingredients
- 1 cup rolled oats
- 2 cups water or unsweetened coconut milk
- 1/4 cup shredded unsweetened coconut
- Zest of 1 lime
- Juice of 1/2 lime
- 1 tablespoon honey or maple syrup
- Pinch of salt
Instructions
1. In a medium saucepan, mix the water (or coconut milk), a few pinches of salt, and the rolled oats. Heat over medium to medium-high heat, and bring to a full boil.
2. Lower the heat and let it bubble gently, stirring now and then, until the oats are tender and have soaked up most of the liquid, about 5-7 minutes.
3. Add the shredded coconut, lime zest, lime juice, and honey (or maple syrup) into the bowl. Mix vigorously until all the ingredients are beautifully blended and combined.
4. Serve it warm, with the added option of garnishing with extra lime zest or shredded coconut, if you like.
11. Carrot Cake Oatmeal
When it comes to making low-calorie oatmeal recipes, I hold a special fondness for them. Take, for instance, my recipe for carrot cake oatmeal.
It employs the quintessential ingredients of the beloved breakfast dish: rolled oats (old-fashioned, of course), almond milk, and da Stuff that makes oatmeal not only good for you but also super tasty—cinnamon, vanilla extract, and just a smidge of sweetener. And then there are the add-ins.
Ingredients
Old-fashioned rolled oats (1 cup)
Grated carrot (1 medium carrot)
Almond milk or milk of choice (2 cups)
Ground cinnamon (1 teaspoon)
Vanilla extract (1 teaspoon)
Raisins (optional, 2 tablespoons)
Chopped walnuts or pecans (optional, 2 tablespoons)
Instructions
1. In a saucepan of medium size, combine the oats, the finely grated carrot, the almond milk, and the ground cinnamon. Add the vanilla extract.
2. Set the saucepan over a medium flame and heat the contents until they come to a gentle boil, stirring now and then.
3. For approximately 5 to 7 minutes, cook the oatmeal until it reaches a creamy consistency and the carrots have become tender.
4. Fold in the nuts and raisins, if you are using them, and serve warm.
12. Almond Joy Oatmeal
I enjoy devising breakfast dishes that are both nutritious and lower in calories. That is why my Almond Joy Oatmeal, oatmeal recreated in the style of the iconic candy bar, is prepared with such wholesome—and so few—ingredients: rolled oats, unsweetened almond milk, cocoa powder, and almond butter.
That is a perfect mixture in itself, but then I top it with shredded coconut and chopped almonds.
Ingredients
- 1/2 cup rolled oats
- 1 cup unsweetened almond milk
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon almond butter
- 1 tablespoon unsweetened shredded coconut
- 1 tablespoon chopped almonds
- 1 teaspoon honey or maple syrup (optional)
Instructions
1. In a mini Kadai, combine oats, almond milk, and cocoa powder. Stir well to dissolve the cocoa.
2. Heat the blend to a boil over medium flame, then turn it down to low. Let it percolate for about 5 minutes, giving it a stir now and then so that it doesn’t stick. When the oats are done and the whole thing is creamy, divvy it up into serving bowls.
3. Combine the almond butter into the mixture until it is uniformly mixed, and then pour the oatmeal into a bowl that will be used for serving.
4. Add shredded coconut, chopped almonds, and a drizzle of honey or maple syrup, if you like. Serve warm.
13. Peanut Butter Banana Oatmeal
I like to eat. This is a good thing, since I am a sustainable food systems educator.
In my work, I teach people to think critically about the way food is grown—and the way it is not grown—around the world; to think about food beyond the plate and to understand its larger social, economic, political, and ecological implications. I also teach people to think and to act in better ways, both for themselves and for the many people they do not know who will be eating the same food in the same deceptively simple way.
Ingredients
- 1/2 cup rolled oats
- 1 cup water or milk
- 1 medium banana, sliced
- 1 tablespoon peanut butter
- 1/2 teaspoon vanilla extract
- A pinch of salt
- Optional: A dash of cinnamon or honey for extra flavor
Instructions
1. A small saucepan should hold the following ingredients: rolled oats, water or milk, and a little salt. The saucepan should be on a medium heat, and it should be stirred occasionally. You cook this for 5-7 minutes, and what you get is oatmeal.
2. Combine the vanilla extract and half of the banana that has been sliced. Cook for another minute so that the banana can reach a warm state; it is not necessary for the banana to be heated any more than this.
3. Place the oatmeal in a bowl and add the last of your banana slices. Swirl in the peanut butter and, if you like, drizzle some cinnamon or honey over the top. Serve immediately while it’s still warm.
14. Apple Cinnamon Protein Oatmeal
Mornings begin deliciously with Apple Cinnamon Protein Oatmeal. The lovely combination of rolled oats, chopped apples, and ground cinnamon delights my taste buds.
I think this oatmeal is just about perfect for anyone looking for a low-calorie, high-protein, and highly palatable breakfast.
Ingredients
- 1/2 cup rolled oats
- 1 cup water or milk of choice
- 1/2 apple, chopped
- 1/2 teaspoon ground cinnamon
- 1 scoop vanilla protein powder
- 1 tablespoon chia seeds (optional)
- 1 teaspoon honey or maple syrup (optional)
Instructions
1. In a tiny saucepan, bring together the old-fashioned oats, water or milk, diced apple, and freshly ground cinnamon.
2. Let it reach a rolling boil, then cut the heat and let it simmer for about 5-7 minutes until the oats are tender and the whole thing has thickened up a bit.
3. Take the mixture off the heat and mix in the vanilla protein powder until it’s completely combined. If you’d like, add chia seeds and sweetener.
4. Enjoy your nourishing protein-packed Apple Cinnamon Oatmeal served warm!
15. Blueberry Almond Oatmeal
In my opinion, the Blueberry Almond Oatmeal is a deliciously low-calorie recipe for oatmeal that includes rolled oats, almond milk, fresh blueberries, and almond butter. It is a breakfast that I love to eat as part of my nearly balanced diet.
Ingredients
1/2 cup rolled oats
1 cup water or unsweetened almond milk
1/4 cup fresh or frozen blueberries
1 tablespoon almond butter
1 tablespoon sliced almonds
1 teaspoon honey or maple syrup (optional)
A pinch of salt
Instructions
1. In a tiny saucepan, boil the water or almond milk.
2. Add the rolled oats and a pinch of salt. Decrease the heat to a simmer and let it cook for about 5 minutes, stirring from time to time, until the oats are done.
3. Take the mixture off the heat and thoroughly blend in the almond butter.
4. If you like, you can use blueberries, sliced almonds, and a drizzle of honey or maple syrup for the finishing touches. Serve this chia seed porridge warm, and allow any leftovers to cool before refrigerating.
16. Chocolate Avocado Oatmeal
My meals feature healthy ingredients, and when it comes to oatmeal, that means using rolled oats, almond milk, and cocoa powder. It’s a recipe that, at first glance, says “indulgent,” but in reality, it’s a nutritious Low Calorie Oatmeal.
Chocolate Avocado Oatmeal is one of the most unique of the Low Calorie Oatmeal Recipes, and the flavor is nothing if not decadent. Of course, it helps that there are so many good-for-you ingredients that go into this oatmeal.
Ingredients
1/2 cup rolled oats
1 cup almond milk (or milk of choice)
1/2 ripe avocado, mashed
1 tablespoon cocoa powder
1 to 2 tablespoons maple syrup or honey
1/2 teaspoon vanilla extract
A pinch of salt
Instructions
1. In a saucepan, combine rolled oats and almond milk in a 1:2 ratio. Place over medium heat and cook, stirring occasionally, until the oats are tender and the mixture has thickened, 5 to 7 minutes.
2. Incorporate the mashed avocado, cocoa powder, maple syrup, and vanilla extract into the mixture. Stir gently but thoroughly until the ingredients are completely united and the avocado melds seamlessly into the mix.
3. Cook for another 2 to 3 minutes, stirring occasionally, until the oatmeal reaches your desired thickness.
4. You can serve this dish warm and top it with anything you like—bananas, berries, a scattering of nuts. If you’re a nut person, you should definitely serve it with nuts.
17. Savory Tomato Basil Oatmeal
I take pleasure in developing one-of-a-kind low-calorie oatmeal recipes. This one is a combination of rolled oats, fresh diced tomatoes, and basil, and it’s the kind of savory oatmeal I could eat every time I wanted, well, oatmeal.
When I tested the recipe, it didn’t occur to me to add things to it. I just wanted to see how well the recipe itself would do with the very minimal ingredients I have listed.
Ingredients
1 cup rolled oats
2 cups water
1 large tomato, diced
1/4 cup fresh basil leaves, chopped
1 tablespoon olive oil
Salt and pepper to taste
Optional: grated Parmesan cheese for garnish
Instructions
1. In a medium saucepan, heat the water until it is boiling. Stir in the rolled oats, reduce the heat to low, and simmer the mixture for about 5 minutes or until the oats are cooked to your preferred texture.
2. In another small skillet, warm the olive oil over medium heat. Stir in the diced tomato, then add some salt and pepper. Sauté until the tomatoes have broken down a little and released their fragrance, about 3-4 minutes.
3. Into the cooked oats, stir the tomatoes and basil. Mix well; it is at this stage that you will be able to ascertain how well your seasonings are functioning. Need more salt? Add it. Your dish should be well seasoned before you serve it.
4. Serve the warm, savory tomato-basil oatmeal with a sprinkling of grated Parmesan cheese on top, if you like.
18. Pina Colada Oatmeal
I enjoy crafting oatmeal recipes that contain very few calories but don’t skimp on flavor. One of my carb-tastic morning treats is my Pina Colada Oatmeal.
Its old-fashioned rolled oats, lite coconut milk, and pineapple chunks result in a flavor that nourishes both body and soul.
Ingredients
Old-fashioned rolled oats
Lite coconut milk
Pineapple chunks (fresh or canned, drained)
Unsweetened shredded coconut
Honey or maple syrup (optional)
Pinch of salt
Instructions
1. In a medium-size pot, mix the rolled oats with light coconut milk and a small amount of salt. Heat over a medium flame, and stir until it just comes to a simmer.
2. Add the pineapple chunks and simmer for about 5-7 minutes, or until the oats are done and the mixture is smooth and creamy.
3. Take the mixture off the heat and add the unsweetened shredded coconut. If you want a little something to sweeten the deal, drizzle in some honey or maple syrup.
4. Serve steaming, topping with a few additional pineapple chunks or some shredded coconut if you want to gild the lily.
19. Cucumber Mint Oatmeal
Oatmeal Cucumber Mint takes traditional rolled oats and gives them a low-calorie makeover by adding cucumber and fresh mint. I adore this recipe because it works so well within my ample supply of Low Calorie Oatmeal Recipes.
Ingredients
1 cup rolled oats
1 1/2 cups water or milk of choice
1/2 cucumber, finely diced
1 tablespoon fresh mint leaves, chopped
1 tablespoon honey or agave syrup
1/4 teaspoon salt
Optional: a pinch of black pepper for garnish
Instructions
1. In a standard saucepan, mix together the oats and water (or milk) over medium heat. Stir them together, and wait. While the mixture is not quite at the simmering stage, the oats are absorbing some of the water (or milk) and expanding. After a few minutes, the mixture will start to bubble gently. When it does, this means that the oats are cooking and we are on our way to having porridge (or oatmeal, depending on where you live).
2. Lower the heat and let the oats simmer for 5-7 minutes, or until they attain the consistency you want.
3. After cooking the oatmeal, add the diced cucumber, finely chopped mint leaves, honey (or agave syrup), and salt. Combine the ingredients thoroughly.
4. Dish the oatmeal into bowls. If you want to add some extra zest to the flavor, sprinkle each serving with a pinch of black pepper. Then, enjoy your oatmeal while it is still warm.
