When it comes to weight loss-friendly breakfasts, it’s hard to compete with a good old bowl of oatmeal. Not only are oats incredibly delicious, but they’re also packed with benefits that can help you shed pounds and reach the body of your dreams. This is especially true when you add the right toppings to the mix. But coming up with your own oatmeal recipe can be intimidating, especially if you’re not sure where to start as far as which add-ins to throw in and which unhealthy options to avoid. Luckily, we’ve got you covered with some expert advice.
We checked in with Lisa Richards, nutritionist and creator of The Candida Diet, to get some of her favorite healthy oatmeal recipes for weight loss. She gave us two great options: berry overnight oats and savory veggie oatmeal. No matter which you choose, both will help your body look and feel great. Find them below!
1. Berry Overnight Oats
Don't have time to make yourself oatmeal in the morning? Don't fret! Overnight oats are the perfect solution—and they're a fantastic choice for weight loss. Here's Richards' recipe:
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk (or any milk of your choice)
- 1/4 cup Greek yogurt
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
- 1/2 cup mixed berries (blueberries, strawberries, raspberries)
- 1 teaspoon honey (optional, for sweetness)
- A sprinkle of cinnamon
- Chopped nuts (e.g., almonds, walnuts) for topping
Instructions:
- 1. In a mason jar or a container with a lid, combine the rolled oats, almond milk, Greek yogurt, chia seeds, and vanilla extract.
- 2. Stir well to ensure all ingredients are mixed thoroughly.
- 3. Gently fold in the mixed berries and drizzle the honey over the mixture if desired.
- 4. Sprinkle a bit of cinnamon on top.
- 5. Close the container with the lid and refrigerate overnight, or for at least 4-6 hours.
- 6. In the morning, give the mixture a good stir, and if needed, add a splash of almond milk for your desired consistency.
- 7. Top with chopped nuts before serving.
Benefits of Overnight Oats for Weight Loss
This overnight oats recipe is packed with benefits to take inches off your waistline. First of all, Richards notes, the oats and chia seeds are rich in soluble fiber, "which helps to keep you feeling full and satisfied, reducing the likelihood of overeating throughout the day."
Additionally, the Greek yogurt can add a great amount of protein to the mix, "aiding in muscle maintenance and further promoting the feeling of fullness." This, combined with the ultra-healthy berries, which are packed with vitamins and antioxidants, makes your oats a powerhouse of nutrients.
It's also worth noting that this recipe is low in added sugars (shoutout to unsweetened almond milk and honey!). Many pre-packaged oatmeals pack in refined sugar, which could lead to a range of health issues, including weight gain. That's just one more reason making oatmeal like these overnight oats at home is the best way to go.
2. Savory Oatmeal
If you like your breakfast on the savory side, look no further than this savory oatmeal recipe from Richards. While savory oats may be a less popular choice, they can be just as delicious and certainly as nutritious as a bowl of sweet oatmeal, especially because you can add in vegetables. Find Richards' recipe below.
Ingredients:
- 1/2 cup rolled oats
- 1 cup water or low-sodium vegetable broth
- 1/4 cup diced vegetables (spinach, tomatoes, bell peppers, zucchini, etc.)
- 1/4 cup chopped mushrooms
- 1 teaspoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon grated parmesan cheese (optional, for topping)
- Fresh herbs (such as parsley or chives) for garnish
Instructions:
- 1. In a saucepan, heat the olive oil over medium heat.
- 2. Add the chopped mushrooms and diced vegetables. Sauté for a few minutes until they start to soften.
- 3. Add the rolled oats to the pan and toast them for about a minute, stirring occasionally.
- 4. Pour in the water or vegetable broth and add the garlic powder, onion powder, salt, and pepper.
- 5. Stir well, reduce the heat to low, and cover the pan. Let it simmer for about 5-7 minutes, or until the oats are cooked and have absorbed most of the liquid.
- 6. Once the oatmeal reaches your desired consistency, remove from heat.
- 7. Serve the savory oatmeal in a bowl, and if desired, top with grated parmesan cheese and fresh herbs.
Benefits of Savory Oatmeal for Weight Loss
Like the overnight oats recipe, these savory oats offer, above all, a balance of nutrients that your body needs in order to thrive. For example, the small amount of olive oil makes a great source of healthy fats, "which can enhance the absorption of fat-soluble vitamins and contribute to satiety," Richards explains.
Of course, the veggies don't hurt either—and the possibilities are endless. "Adding a variety of vegetables boosts the volume of the dish without significantly increasing the calorie count. Vegetables are rich in vitamins, minerals, and fiber, making the oatmeal more nutritious and satisfying," she tells us.
Overall, Richards says, "Savory oatmeal is highly customizable, allowing you to experiment with different vegetables, herbs, and seasonings. Its high fiber content and balance of nutrients make it a filling option that can keep you satisfied for hours." Perfect!
In combination with a great workout routine and other healthy habits, adding these recipes to your diet is one great step towards your goal weight.
