8 Oats and Oatmeal Recipes for Weight Loss
March 11, 2023 | by Yashaswi Pathakamuri | Posted in Oats and Oatmeal, weight Loss
Oats and oatmeal can be beneficial for weight loss as they are a good source of fiber, protein, and other nutrients that can help you feel full and satisfied, reducing the likelihood of overeating.
The soluble fiber in oats and oatmeal forms a gel-like substance in the digestive tract that slows down the absorption of carbohydrates, which can help regulate blood sugar levels and prevent spikes in insulin. This can also help you feel full for longer periods, reducing the need to snack throughout the day.
Additionally, oatmeal is a low-calorie food that is easy to prepare and can be combined with a variety of healthy ingredients like fresh fruit, nuts and seeds to create a filling and nutritious meal. When eaten as part of a balanced diet, oats and oatmeal can be a helpful tool for weight loss.
It’s worth noting that while oats and oatmeal can be helpful for weight loss, they are not a magic solution. Eating a diet that is high in whole, minimally processed foods and engaging in regular physical activity are also essential for achieving and maintaining a healthy weight.
10 Oats and Oatmeal Recipes for Weight Loss
Oatmeal is a great food to include in your weight loss diet plan. It is low in calories, high in fiber, and provides sustained energy throughout the day. Here are some recipes for weight loss:
1. Overnight Oats
Instructions:
In a jar, mix 1/2 cup of rolled oats, 1/2 cup of milk (or almond milk), 1/4 cup of Greek yogurt, 1 tablespoon of chia seeds, and 1 teaspoon of honey. Cover the jar and refrigerate overnight. In the morning, stir and add your favorite toppings such as fresh berries, nuts, or nut butter.
2. Peanut Butter Banana Oatmeal
Instructions:
In a pot, bring 1 cup of water to a boil. Add 1/2 cup of rolled oats, 1 sliced banana, 1 tablespoon of natural peanut butter, and a pinch of salt. Reduce the heat to low and stir occasionally until the oats are cooked and creamy, about 5-7 minutes. Serve hot.
3. Berry Overnight Oats
Instructions:
In a jar, mix 1/2 cup of rolled oats, 1/2 cup of unsweetened almond milk, 1/4 cup of plain Greek yogurt, 1 tablespoon of chia seeds, and 1/2 cup of mixed berries. Cover the jar and refrigerate overnight. In the morning, stir and serve.
4. Carrot Cake Oatmeal
Instructions:
In a pot, bring 1 cup of water to a boil. Add 1/2 cup of rolled oats, 1/2 cup of grated carrots, 1/2 teaspoon of cinnamon, 1/4 teaspoon of nutmeg, and a pinch of salt. Reduce the heat to low and stir occasionally until the oats are cooked and creamy, about 5-7 minutes. Serve hot with a sprinkle of chopped walnuts.
5. Chocolate Protein Oatmeal
Instructions:
In a pot, bring 1 cup of water to a boil. Add 1/2 cup of rolled oats, 1 scoop of chocolate protein powder, 1 tablespoon of unsweetened cocoa powder, and a pinch of salt. Reduce the heat to low and stir occasionally until the oats are cooked and creamy, about 5-7 minutes. Serve hot with a sprinkle of chopped nuts and fresh berries.
6. Savory Vegetable Oatmeal
Instructions:
In a pot, bring 1 cup of vegetable broth to a boil. Add 1/2 cup of steel-cut oats, 1/4 cup of chopped spinach, 1/4 cup of diced tomatoes, 1/4 cup of sliced mushrooms, and a pinch of salt. Reduce the heat to low and stir occasionally until the oats are cooked and the vegetables are tender, about 25-30 minutes. Serve hot with a poached egg on top.
7. Blueberry Banana Smoothie
Instructions:
In a blender, blend 1/2 cup of rolled oats, 1/2 cup of unsweetened almond milk, 1 frozen banana, 1/2 cup of frozen blueberries, 1/4 cup of plain Greek yogurt, and 1 tablespoon of honey. Pour the mixture into a bowl and top with sliced bananas and a sprinkle of chia seeds.
8. Apple Cinnamon Overnight Oats
Instructions:
In a jar, mix 1/2 cup of rolled oats, 1/2 cup of unsweetened almond milk, 1/4 cup of plain Greek yogurt, 1/2 diced apple, 1 teaspoon of honey, 1/2 teaspoon of cinnamon, and a pinch of salt. Cover the jar and refrigerate overnight. In the morning, stir and serve.
9. Oatmeal Raisin Cookies
In a bowl, mix 1 cup of rolled oats, 1/2 cup of almond flour, 1/4 cup of coconut sugar, 1/4 cup of melted coconut oil, 1 egg, 1 teaspoon of vanilla extract, 1 teaspoon of cinnamon, 1/2 teaspoon of baking powder, and 1/2 cup of raisins. Drop the mixture onto a baking sheet and bake at 350°F for 12-15 minutes or until lightly golden.
10. Blueberry Oat Muffins
Instructions:
In a bowl, mix 1 1/2 cups of rolled oats, 1/2 cup of almond milk, 1/2 cup of Greek yogurt, 2 eggs, 1/4 cup of honey, 1 teaspoon of vanilla extract, 1 teaspoon of baking powder, and 1 cup of fresh blueberries. Pour the batter into a muffin tin and bake at 350°F for 20-25 minutes or until golden brown.
Overall
Oats and oatmeal are excellent foods to include in a weight loss diet. They are low in calories, high in fiber, and can help to reduce appetite and cravings. Oats and oatmeal are also a good source of complex carbohydrates, which can help to stabilize blood sugar levels and provide sustained energy throughout the day. Additionally, oats and oatmeal contain a variety of vitamins and minerals that are important for overall health. Incorporating oats and oatmeal into your diet can be done in a variety of ways, such as in smoothies, overnight oats, or cooked oatmeal with various mix-ins and toppings.