13 Delicious Oats Recipes For Healthy Weight Loss

Oats recipes are among the healthiest and most popular choices for those looking to lose weight. Packed with fiber, protein, and essential nutrients, oats are a versatile ingredient that helps curb hunger, reduce cravings, and support a healthy metabolism. Whether you're looking for a hearty breakfast or a light snack, oats offer a wide range of options that are not only delicious but also aid in weight loss.

In this article, we’ve compiled 13 delicious oats recipes for weight loss, ranging from savory to sweet. These recipes are simple to prepare, nutrient-dense, and best for incorporating into your daily diet. 

From breakfast to dinner, these oats weight loss recipes keep you satisfied, energized, and on track with your weight loss goals—without sacrificing taste.

Why Choose Oats For Weight Loss?

Here’s a list of reasons why you should choose oats for your weight loss diet. 

• High fiber content, helping to promote digestion and keep you full for longer.
• Helps regulate blood sugar levels, preventing spikes and crashes that can lead to cravings.
• Low in calories, making it a great option for calorie-controlled diets.
• Easy to prepare and can be combined with a variety of healthy ingredients.
• Supports healthy metabolism, aiding in the efficient burning of calories.
• Rich in antioxidants, which help reduce inflammation and support overall health.
• Contains protein, which helps build and repair muscles and keeps you feeling satisfied.

Top Oatmeal Recipes For Weight Loss

Find the best oatmeal recipes for weight loss, full of healthy nutrients and flavours. 

1. Aura Oats Milkshake 2.0

Rich in protein and fiber, this Aura Oats Milkshake 2.0 is a satisfying choice for weight loss and sustained energy.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup blueberries
• 1 banana
• 1 scoop chocolate whey protein powder
• 10 almonds
• 200 ml milk

Instructions

1. Add oats, blueberries, banana, whey protein, almonds, and milk to a blender.
2. Blend thoroughly until the mixture is smooth and velvety. Pour into a glass.
3. Garnish with a few extra blueberries and enjoy immediately.

Best For: A wholesome breakfast or a post-workout boost.

2. Oatmeal Cookies (Healthy Version)

Make these oatmeal cookies a guilt-free add-on that's ideal for your weight loss journey. Made with wholesome ingredients like ripe bananas, oats, and almond flour, they’re rich in fiber and healthy fats. They not only satisfy your sweet tooth but also keep hunger in check, making them a healthy one among oats recipes!

Ingredients

• 1 cup rolled oats
• 2 ripe bananas, mashed
• 1/4 cup almond flour (or whole wheat flour)
• 1/4 cup raisins (optional)
• 1/4 teaspoon cinnamon powder
• 1/2 teaspoon vanilla extract
• A pinch of salt

Instructions

1. Preheat your oven to 180°C (350°F).
2. In a mixing bowl, combine mashed bananas, oats, almond flour, cinnamon, and vanilla extract.
3. Add raisins (optional) and mix well.
4. Scoop spoonfuls of dough onto a baking sheet lined with parchment paper.
5. Bake for 10-12 minutes or until the edges turn golden brown.
6. Allow the cookies to cool before serving.

Best For: You can enjoy this oatmeal recipe during breakfast or snack breaks during tea time. 

3. Oatmeal Bars

Oatmeal bars make a convenient snack for your weight loss diet. With fiber-rich oats, protein, and healthy fats from peanut butter and flax seeds, they help curb hunger and provide lasting energy. A top choice among best oats recipes for tackling mid-day cravings.

Ingredients

• 1 cup rolled oats
• 1/2 cup peanut butter (or almond butter)
• 2 tablespoons honey
• 1/4 cup flax seeds
• 1/4 cup dried cranberries (optional)
• 1/2 teaspoon vanilla extract

Instructions

1. In a bowl, mix oats, peanut butter, honey, vanilla extract, and flax seeds.
2. Add dried cranberries (optional) and stir until everything is well combined.
3. Press the mixture into a greased baking dish.
4. Refrigerate for 2-3 hours to set.
5. Cut into bars and enjoy.

Best For: Mid-morning or afternoon snack. 

4. Masala Oats

Masala oats are a delicious, low-calorie meal, full of spices that aid digestion and boost metabolism. Loaded with fiber from oats and veggies, it’s a great one among oats recipes for weight loss.

Ingredients

• 1/2 cup oats
• 1 tablespoon olive oil or ghee
• 1 small onion, chopped
• 1 small tomato, chopped
• 1/4 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon chili powder
• Salt to taste
• Fresh coriander leaves, chopped

Instructions

1. Heat oil or ghee in a pan and add cumin seeds. Let them splutter.
2. Add onions and sauté until golden brown.
3. Add chopped tomatoes, turmeric powder, chili powder, and salt. Cook until tomatoes soften.
4. Add oats and 1 cup of water. Cook for 3-5 minutes until oats are soft and water is absorbed.
5. Garnish with fresh coriander leaves.

Best For: Lunch or dinner. This masala oats recipe pairs well with a side of fresh salad.

5. Oatmeal with Peanut Butter and Banana

This creamy oats recipe combines the natural sweetness of banana with the protein boost from peanut butter.

Ingredients

• 1/2 cup rolled oats
• 1 tablespoon peanut butter
• 1/2 banana, sliced
• 1/2 cup almond milk (or any milk of your choice)
• A pinch of cinnamon powder

Instructions

1. Cook oats with almond milk in a saucepan over medium heat until soft and creamy.
2. Stir in peanut butter and mix until well combined.
3. Top with banana slices and a sprinkle of cinnamon powder.

Best For: This oatmeal recipe is a protein-packed, filling - best enjoyed as a breakfast weight loss food. 

6. Overnight Oats with Chia Seeds

This overnight oats recipe with chia seeds is rich in fiber and protein. The omega-3s from chia and the digestion-friendly oats make it perfect for fat loss diet.

Ingredients

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• 1/2 cup almond milk (or any milk of your choice)
• 1 teaspoon honey (optional)
• 1/4 teaspoon vanilla extract

Instructions

1. In a jar, combine oats, chia seeds, almond milk, and vanilla extract.
2. Stir well, and refrigerate overnight.
3. In the morning, top with your favorite fruits and nuts.

Best For: Breakfast. Overnight oats are a great grab-and-go option for busy mornings. 

7. Overnight Oats with Fruits and Nuts

Start your day with this delicious overnight oats recipe topped with fresh fruits and nuts. The oats keep you full and curb cravings. Plus, fruits add natural sweetness and nuts supply healthy fats. 

Ingredients

• 1/2 cup rolled oats
• 1/2 cup low-fat yogurt or almond milk
• 1 tablespoon chia seeds
• 1/4 cup mixed berries (strawberries, blueberries)
• 1 tablespoon almonds or walnuts, chopped
• A drizzle of honey (optional)

Instructions

1. In a mason jar, add oats, chia seeds, and yogurt or almond milk.
2. Stir to combine and top with mixed berries and nuts.
3. Refrigerate overnight and enjoy in the morning.

Best For: This overnight oats recipe is a great go-to breakfast.

8. Oatmeal Smoothie

Blend oats with creamy yogurt and fresh fruits for a refreshing, nutritious smoothie. This low-calorie oats recipe is rich in fiber, protein, and essential vitamins, making it a healthy snack during your weight loss journey.

Ingredients

• 1/4 cup rolled oats
• 1/2 cup Greek yogurt
• 1/2 banana
• 1/4 cup almond milk
• 1 teaspoon honey or stevia

Instructions

1. Blend oats, Greek yogurt, banana, almond milk, and honey until smooth.
2. Pour into a glass and enjoy immediately.

Best For: Breakfast or post-workout. 

9. Spicy Oats Upma

Oats upma is an Indian-inspired dish that combines oats with vegetables and aromatic spices. 

Ingredients

• 1/2 cup oats
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/2 onion, chopped
• 1/2 carrot, grated
• 1/4 cup peas
• Salt and pepper to taste
• Lemon juice and fresh coriander for garnish

Instructions

1. Heat oil in a pan, add mustard and cumin seeds, and let them splutter.
2. Add onions, carrots, and peas, and sauté for 2-3 minutes.
3. Add oats, salt, and pepper, and stir.
4. Add 1 cup of water and cook until oats are soft.
5. Garnish with fresh coriander and lemon juice.

Best For: This high-fiber one among oats recipes is a great pick for breakfast or a light lunch. 

10. Oats Dosa (Indian Pancakes)

Make a healthier change by choosing oatmeal dosa over the traditional version. High in fiber and protein, it’s a beneficial dish for digestive health and weight management.

Ingredients

• 1 cup oats
• 1/2 cup rice flour
• 1/4 teaspoon cumin seeds
• 1/4 teaspoon mustard seeds
• Salt to taste
• Water (for batter consistency)
• Oil for frying

Instructions

1. Grind oats in a blender to make a fine powder.
2. Mix oats flour with rice flour, cumin seeds, mustard seeds, and salt.
3. Add water to make a smooth batter.
4. Heat a pan, grease with oil, and pour a ladle of batter. Cook each side until crispy and golden.

Best For: Breakfast or dinner.

11. Oats and Vegetable Soup

Enjoy a hearty, low-calorie vegetable soup with oats for a filling weight loss meal. The oats provide fiber, while the veggies add essential nutrients. 

Ingredients

• 1/2 cup oats
• 1 carrot, chopped
• 1/4 cup peas
• 1 tomato, chopped
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pan and sauté vegetables for a few minutes.
2. Add oats, turmeric, salt, and pepper, and stir.
3. Add 2 cups of water and cook for 5-7 minutes.

Best For: Lunch or dinner. This low-calorie, fiber-rich soup is a perfect meal to fill you up without overeating. It’s also an excellent detox option.

12. Oats Porridge with Almonds and Cinnamon

Start your day with a warm bowl of oats porridge topped with almonds and cinnamon. Full of fiber and healthy fats, it keeps you full longer. Plus, cinnamon helps boost metabolism, which ultimately contributes to weight loss.

Ingredients

• 1/2 cup oats
• 1 cup almond milk
• 1 tablespoon almond butter
• 1/2 teaspoon cinnamon powder
• A few almonds, chopped

Instructions

1. Cook oats in almond milk until soft.
2. Stir in almond butter and cinnamon powder.
3. Garnish with chopped almonds and serve.

Best For: Breakfast. A protein-packed, warming porridge to start your day off right and keep you full until lunch.

13. Overnight Oats Jar with Mango and Coconut

Try this tropical overnight oats recipe with mango and coconut for a refreshing breakfast. The oats provide fiber to keep you full, while coconut milk adds creaminess and mango offers natural sweetness. 

Ingredients

• 1/2 cup rolled oats
• 1/2 cup coconut milk
• 1/4 cup mango, diced
• 1 tablespoon shredded coconut

Instructions

1. Combine oats, coconut milk, and diced mango in a jar.
2. Stir and refrigerate overnight.
3. Top with shredded coconut before serving.

Best For: Breakfast. A tropical twist on your standard overnight oats, this recipe is perfect for a refreshing start to your day.

Final Thoughts

These oats recipes will help you lose weight in a healthy way while keeping you satisfied and energized. By adding oats to your diet, you can enjoy delicious meals that support digestion and regulate blood sugar. You can also customize these recipes with ingredients that are low in calories and high in protein or fiber for even better results. 

For a more personalized approach, get a full diet plan from our certified dietitians at Aura The Diet Clinic to help you reach your weight loss goals.