I’ve been using this healthy oatmeal recipe for weight loss religiously for a few months now and have had excellent results. Losing weight can be challenging, but the first step of any healthy diet is eating the right foods. The best weight loss foods are high in fiber and include healthy proteins like lean meats and fish. Historically, oats have not been part of a popular diet because they are usually processed with sugar that’s why I chose this Healthy Oatmeal Recipe.
I’m fascinated by the health benefits of oatmeal. I can’t get enough oatmeal recipes, I read blogs about oatmeal, and I dream about oatmeal. That might be a bit crazy but let me explain.
Healthy Oatmeal Recipe For Weight Loss
Give your meals a nutritional boost with these clever oat recipes!
Rolled-cut oats are a lot more universal than you think! Sure, you can make a bowl of oatmeal or overnight oats in a flash with a scoop of oats. But did you know rolled-cut oats are great for making other types of dishes like breads, pancakes, and even smoothies? With so many possibilities, we decided to round up a few of our favorite healthy oatmeal recipes for you right here!
Plus, oatmeal is one of the best foods to eat for a longer life! It’s a resistant start that can help lower your LDL “bad” cholesterol and is full of fiber—a key nutrient that helps you lose weight. So you might as well add rolled-cut oats into your diet with these clever oatmeal recipes!
Zucchini Bread
Our zucchini bread focuses on all-natural ingredients, and because of that homemade oat flour, the loaf is even gluten-free. It’s naturally sweetened with honey and a few chocolate baking morsels. It has cinnamon, of course, but the pinch of nutmeg really sets our zucchini bread apart from the rest.
Pear Cardamom Oats Smoothie
Oats provide a creamy and sweet smoothie base, whether you’re adding them directly to the smoothie or using a plant-based oat beverage. Pacific Foods’ oat beverage is a good source of lactose and soy-free calcium that also contains vitamin D. And it’s naturally sweetened with organic oats! Since an oat beverage traditionally works well in baked goods, it’s perfect for a recipe that gives a nod to a pear crisp in flavor.
Paleo Oatmeal
When the weather starts to get chilly, nothing seems quite as cozy as oatmeal for breakfast. However, oats are verboten when you’re following the paleo diet, so that puts porridge-seekers in a bit of a pickle. But it doesn’t mean you have to give up entirely. Turns out, there are plenty of paleo-approved ingredients that, when smashed together, actually resemble oatmeal. This paleo oatmeal recipe will satisfy oat lovers without derailing the paleo diet.
Grain Free Oatmeal
This recipe reimagines the classic oatmeal for Whole30 and paleo diets, and is also vegan and gluten-free. With a powerhouse list of ingredients from flaxseed and chia to almond flour and nuts, you’ll enjoy a filling breakfast that won’t spike your sugar levels leaving you starving before lunchtime.
Keto Berries and Cream Overnight Oats
Overnight oats are a delicious, time-saving morning treat, and you can easily customize the recipe to your liking. To make a keto version of overnight oats, you’ll be skipping the grains and starting with a base of hemp hearts. Hemp hearts are basically shelled hemp seeds, and they’re a perfect low carb alternative. These superfood seeds clock in at 1 gram per 3 tablespoons, making them a power-packed addition to a super nutrition batch of oats.
How to Make Oatmeal
Here’s how to make oatmeal in less than 10 minutes with just 5 simple ingredients. It’s heart-healthy and so delicious.
Over the years I’ve shared so many oatmeal recipes and even today it’s still one of my all-time favorite breakfasts! It’s so warm, comforting and healthy. As a volume eater I love the fact that with oatmeal I get to eat a huge bowl in the morning and the fact that it takes less than 10 minutes to whip up.
What You Need to Make the Perfect Bowl of Oatmeal
- old fashioned rolled oats – rolled oats make for such a creamy bowl of oatmeal. I use Bob’s Red Mill gluten-free rolled oats
- water or milk – water works great, but you can use milk if desired. I usually do a 1:2 ratio of oats to liquid. I typically use water for the liquid, but sometimes I’d do half water and half almond milk for creamier oats.
- dash of salt – this helps bring out the flavors
- pinch of ground cinnamon – optional, but I love adding it!
- vanilla extract – another optional ingredient, but vanilla adds a lovely flavor to oatmeal
- Toppings – This is where the magic happens! The key to making really good oatmeal is the mix-ins and toppings. I share lots of ideas below.
Different Types of Oats Explained
There are a few different oat options at the store and although they’re nutritionally all about the same, there are some differences in processing and cooking.
Steel cut oats: these are the least processed type of oats. The oat groat (the full oat “grain”) is simply cut into two or three parts to get steel cut oats. Because they are less processed, they absorb more liquid and take longer to cook. Here’s my go-to cooking method for steel cut oatmeal.
Old fashioned rolled oats: for this type of oat, the oat groats have been steamed and then rolled. This bit of processing speeds up the cook time for all of us at home. Rolled oats make for a super creamy bowl of oatmeal and are my personal favorite!
Quick or instant oats: these are the most processed of all the oat varieties. They are pre-cooked, dried, and rolled and pressed slightly thinner than rolled oats. They cook faster than steel cut or rolled oats, but they also lose a bit of texture in the cooking process so they tend to be mushy and less voluminous.
Nutritional Differences
While steel cut oats are less processed than regular rolled oats, there are only minor differences nutritionally. Steel cut, old fashioned/rolled, and quick oats all have approximately the same amount of fiber, protein, calories, and other nutrients. I personally don’t view one type of oatmeal better than the other. I tend to prefer steel cut oats and rolled oats for breakfast recipes, but I’ll occasionally use quick oats for baking. Quick oats work great for my healthy no bake cookies and these lactation cookies.
Best Oatmeal Toppings
- Fresh fruit – banana, berries, chopped apples, etc
- Dried fruit – raisins, cranberries, dates
- Nuts and seeds – almonds, pecans, walnuts, sunflower seeds, chia seeds and flaxseed
- Nut butter – almond butter, peanut butter, cashew butter
- Chia jam – try my chia jam recipe
- Granola – love the crunch this adds
- Maple syrup or honey – for a little sweetness
- Greek yogurt – try a dollop on top or my Greek yogurt oatmeal
Flavor Variations
Once you’ve mastered the base recipe, it’s time to get creative with variations! Here are four delicious ideas to get you started:
- Apple Cinnamon – Top oats with 1/2 cup of chopped apples and a sprinkle of extra cinnamon. You can also add some chopped apples to the oats while they’re cooking for even more apple flavor or make cooked cinnamon apples like I do for my apple overnight oats.
- Maple Brown Sugar – Top oats with 1/2 tablespoon of maple syrup and 1-2 tablespoons of brown sugar. Stir into the oats and add splash of milk if you’d like.
- Banana Nut – Top oats with banana slices, 2 tablespoons of toasted walnuts, 1/2 tablespoon of peanut butter and 1/4 teaspoon chia seeds. You can also add the banana slices during the cooking process. The banana will add a ton of flavor to the oatmeal and a bit of sweetness. I use this method for my banana chia oatmeal and my baby oatmeal recipe.
- Berry Almond – Top cooked oatmeal with 1/4 cup fresh berries, 2 tablespoons of chopped roasted almonds and 1 tablespoon of chocolate chips. You can also add berries to the oats while they’re cooking if you’d like!
Healthy overnight oat recipes
Overnight oats are great because they’re so easy to make. Simply mix together your oats, pop them in the refrigerator overnight and your breakfast is ready to go in the morning.
If you don’t want to make your own, try Oats Overnight! They’re pre-made pouches of oats that you can make in minutes.
Peanut Butter Overnight Oats are a simple, healthy breakfast you can make in under 5 minutes. These oats are packed with protein and so delicious! You can also substitute the peanut butter for your favorite nut butter.
Blueberry Overnight Oats that can be prepped in under 5 minutes! Try this overnight blueberry oatmeal for a healthy breakfast.
Banana Bread Overnight Oats are healthy, delicious, and quick to make! Great for meal prep!
Strawberry Yogurt Overnight Oats are delicious, healthy, and packed with protein. Perfect for busy mornings!
Mango Overnight Oats takes 6 ingredients and only 5 minutes of prep! So creamy and delicious with the tropical flavors from the mango and coconut!
Pumpkin Overnight Oats are a delicious, healthy breakfast that requires only 5 minutes to make! These easy overnight oats taste just like pumpkin pie! The best oatmeal for fall!
Almond Joy Overnight Oats are the best breakfast! Great for meal prepping, easy to make and so delicious. Creamy + high in protein too!
Berry Overnight Oats are perfect for breakfast. Made with 7 simple ingredients – these oats are filling, delicious + a great way to start the day!
Coconut Milk Overnight Oats only take 3 minutes to make! They’re super easy and delicious.
Carrot Cake Overnight Oats are one of the best ways to start your day! All the flavors of carrot cake (YUM!) are packed into an oatmeal breakfast.
Overnight Mocha Oats combine creamy chocolate and coffee, and it only takes minutes to make.
Healthy savory oatmeal recipes
Oatmeal is traditionally made sweet, but it’s delicious when it’s savory too! Here are some delicious savory oat recipes.
Savory Mushroom Oatmeal is a cheap, delicious, hearty vegetarian meal!
Savory Steel Cut Oats are delicious with mushrooms and thyme. Hearty enough for an entree or a side dish!
Savory Southwest Oatmeal is a great way to change up your usual sweet oatmeal routine. Seasoned with chili powder and cumin!
Healthy steel cut oatmeal recipes
Steel cut oats are a little bit heartier and have more texture than a regular old fashioned oat. Here are some of our favorite Steel Cut Oatmeal Recipes!
Baked Steel Cut Oatmeal recipe is a delicious, healthy breakfast everyone will love. Vegan, gluten free & so easy to make -it’s the best way to cook Irish oatmeal!
Pumpkin Slow Cooker Steel Cut Oats are a delicious fall breakfast. Healthy & vegan – these pumpkin oats can be made in the crockpot or on the stovetop!
Instant Pot Steel Cut Oats are easy to make and delicious! The instant pot makes super creamy oats in no time!
Spiced Pear Oatmeal uses the best warm spices to make a cozy, delicious breakfast!
Slow Cooker Maple Cinnamon Oatmeal is a perfect alternative to cold cereal that doesn’t involve a lot of time, ingredients, or complicated prep in the morning.
All Things Oatmeal
I can’t wait to talk about all things oatmeal. I’ve been an oatmeal lover since college and haven’t turned back since. From stove-top oats to overnight oats to slower cooker oats to oats in the Instant Pot…oatmeal will forever be my breakfast of choice.
Why do I love oats so much? Well, they’re…
- High in fiber and antioxidants
- Satisfying
- 100% whole grain
- Gluten-free and vegan-friendly
- The best healthy breakfast ever
Plus, oatmeal makes you regular…aka it helps you poop. You know I’m all about my morning poop, so that’s just another one of the million reasons I love oatmeal.
Oatmeal Kitchen Staples
To get you started on your healthy oatmeal-making journey, we’ve rounded up some kitchen staples. These kitchen appliances and items will make your morning oatmeal a breeze!
- Slow cooker
- Instant Pot
- Calphalon Pot
- Kitchen Ninja
- Earlywood sticks
- Zester
- Measuring cups
- Glass oat storage
- Mason jars
- Casserole dish
Oatmeal Ingredient Staples
Since I am an oatmeal connoisseur (:P) and know all the good stuff that should be included in your very own oatmeal recipe, here are some of our must-have ingredients.
- rolled oats
- chia seeds
- flax seeds
- Greek yogurt
- vanilla extract
- unsweetend almond milk
- protein powder
- dried and fresh fruit
- nuts and seeds
- granola
With that said, I thought it would be an excellent idea to share a basic, super simple, 5-minute healthy oatmeal recipe that you could make a staple in your own kitchen. Feel free to add whatever you’d like and get creative with the toppings. Enjoy!
Healthy Oatmeal Recipe
With just 5 simple ingredients you can make the most delicious oats recipe on the planet. This oatmeal recipe is a staple in my home and I often add other flavors and add-ins to make it even more delicious. PS: it’s refined sugar-free and naturally gluten-free!
Prep: 5 minutesCook: 5 minutesTotal: 10 minutes
INGREDIENTS
- 1 cup rolled oats
- 2 cup unsweetened almond milk (any kind of milk works)
- 1 medium banana, mashed
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- pinch of salt
INSTRUCTIONS
- Combine all ingredients into a small saucepan and turn heat to medium/high.
- Bring to a boil. Then, turn the heat down to low/medium and continually stir for around 3-5 minutes as the oatmeal cooks and thickens.
- Once oatmeal is at the desired consistency, remove from heat, and serve immediately.
Health Benefits Of Oatmeal
1. Oatmeal Provides a Stellar Source of Fiber
A bowl of oats can help you consume the recommended amount of fiber per day. According to the National Academies of Sciences, Engineering, and Medicine, men under 50 years old should aim for at least 38 grams (g) per day, while women under 50 should eat 25 g or more per day, though most Americans are eating just half of that, points out the International Food Information Council Foundation. With 4 g of fiber per cup, cooked oatmeal covers about 14 percent of the daily value (DV) of this nutrient, making it a good source, according to the U.S. Department of Agriculture. Eating a diet rich in whole grains and other food sources of fiber has been shown to be protective against cardiovascular disease, type 2 diabetes, and breast, colon, and rectal cancers, according to a study published in February 2019 in The Lancet.
2. Oatmeal Is a Blank Canvas for Nutritious Toppings
A bowl of oats is rich in carbs, so to make your morning meal more balanced, you can add toppings that are packed with protein and healthy fat, says Hultin. Try nuts like walnuts, almonds, or pecans; nut butter like almond or peanut butter; or seeds like chia, hemp, or ground flax. “These add protein, unsaturated fats, and even more fiber,” she says. Fresh fruit is another option — try sliced strawberries, blueberries, or raspberries for additional nutrients and fiber, per the National Institute on Aging
3. Oatmeal Can Bolster Digestive Health
The fiber in oats is good for your overall health, but it’s particularly important for a well-functioning digestive system, points out the National Institutes of Health (NIH). Not only do oats provide insoluble fiber, which promotes regularity, according to the Harvard T.H. Chan School of Public Health, but also soluble fiber, according to the Mayo Clinic. Sources of soluble fiber have prebiotic properties, per Oregon State University. “This can help feed the good bacteria living in the gut for a healthier microbiome,” says Hultin
4. Oatmeal Can Help Lower Cholesterol
Oats pack a particular soluble fiber called beta-glucan, notes a review published in November 2019 in Frontiers in Nutrition. “The soluble fiber in oats has been shown to decrease cholesterol. It acts like a Roto-Rooter to clear out cholesterol that may be building up in arterial walls,” explains Jessica Crandall Snyder, RDN, CEO of Vital RD in Centennial, Colorado. Daily intake of beta-glucan was found to lower LDL (“bad”) cholesterol compared to control groups, according to a review and meta-analysis of 58 trials that was published in October 2016 in the British Journal of Nutrition. An elevated LDL cholesterol level raises your risk of heart disease, notes the American Heart Association (AHA).
5. A Bowl of Oatmeal May Help Reduce Belly Fat
Another win for oatmeal’s soluble fiber: It may help reduce visceral fat, the type of fat in your midsection that hugs your organs and raises your risk of heart disease and stroke — even if your body mass index is deemed normal, notes the AHA. According to a study published in September 2016 in the journal Nutrients, which looked at adults who have type 2 diabetes, oats helped reduce blood sugar, blood lipids, and weight better than a control group that ate a healthy diet but no oats. Snyder points to research that looked at a variety of lifestyle factors that lead to a reduction in visceral fat and prevented its accumulation over the years: “They found soluble fiber was one of the biggest things that helped clear out fat stores in this area,” she says.