10 Tasty Oats Recipes for Effective Weight Loss

 

Oats are a versatile grain that can greatly support your weight loss journey. Rich in fibre, protein, and essential nutrients, oats offer a satisfying and healthy foundation for meals. But most people think there’s only one way to eat oats – as plain porridge for breakfast.

You’re in for a treat! In this article, we’ll be sharing ten delicious oats recipes specially designed to promote weight loss. 

These oats weight loss recipes are not only flavourful and easy to prepare but also help regulate blood sugar levels, provide long-lasting energy, and keep you feeling full. 

Get ready to discover a variety of oats-based dishes that will add excitement to your weight loss diet and help you with your weight loss goals.

Recipe 1: Apple Cinnamon Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup almond milk
• 1/2 grated apple
• 1/2 teaspoon cinnamon
• 1 teaspoon honey (optional)

Instructions:

1. In a jar or container, combine rolled oats, almond milk, grated apple, cinnamon, and honey (if desired).
2. Stir well to ensure everything is mixed.
3. Cover the jar and refrigerate overnight.
4. In the morning, give the mixture a good stir and enjoy your creamy and nutritious Apple Cinnamon Overnight Oats.

Recipe 2: Savoury Vegetable Oats

Ingredients:

• 1/2 cup rolled oats
• 1 cup mixed vegetables (bell peppers, spinach, mushrooms, etc.), chopped
• 1 cup vegetable broth
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• Salt to taste

Instructions:

1. In a pan, sauté the mixed vegetables until they are tender.
2. Add rolled oats, vegetable broth, garlic powder, paprika, black pepper, and salt.
3. Stir well and cook until the oats are soft and the mixture is well combined.
4. Serve the savoury vegetable oats as a delicious and filling lunch or dinner option.

Recipe 3: Berry Chia Oatmeal Bowl

Ingredients:

• 1/2 cup rolled oats
• 1 cup almond milk
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds
• 1 teaspoon honey (optional)

Instructions:

1. In a saucepan, combine rolled oats and almond milk.
2. Cook over medium heat, stirring occasionally, until the oats are cooked and the mixture thickens.
3. Remove from heat and transfer to a bowl.
4. Top with mixed berries, chia seeds, and drizzle with honey if desired.
5. Enjoy a colourful and nutrient-rich Berry Chia Oatmeal Bowl to start your day.

Recipe 4: Peanut Butter Banana Oat Bars

Ingredients:

• 2 ripe bananas, mashed
• 1 cup rolled oats
• 1/4 cup natural peanut butter
• 2 tablespoons honey
• 1/2 teaspoon cinnamon

Instructions:

1. Preheat the oven to 350°F (175°C) and grease a baking dish.
2. In a bowl, mix mashed bananas, rolled oats, peanut butter, honey, and cinnamon until well combined.
3. Press the mixture into the baking dish and smooth the top.
4. Bake for 20-25 minutes or until golden brown.
5. Allow to cool, then cut into bars.
6. These Peanut Butter Banana Oat Bars make a delicious and convenient snack option.
7. You can also check out our recipes for banana oats cookies, banana oats smoothie and more.

Recipe 5: Greek Yogurt Oat Pancakes

Ingredients:

• 1 cup rolled oats
• 1 cup Greek yoghurt
• 2 eggs
• 1 tablespoon honey
• 1/2 teaspoon baking powder
• Cooking spray

Instructions:

1. In a blender, combine rolled oats, Greek yoghurt, eggs, honey, and baking powder.
2. Blend until you have a smooth batter.
3. Heat a non-stick pan or griddle over medium heat and lightly coat with cooking spray.
4. Pour small amounts of batter onto the pan to form pancakes.
5. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
6. Serve the oats pancakes with fresh berries or a dollop of Greek yoghurt for a nutritious and satisfying breakfast.

Recipe 6: Zucchini Carrot Oat Muffins

Ingredients:

• 1 cup rolled oats
• 1/2 cup whole wheat flour
• 1/4 cup honey
• 1/4 cup unsweetened applesauce
• 1/4 cup almond milk
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/2 cup grated zucchini
• 1/2 cup grated carrot
• 1/4 cup chopped walnuts (optional)

Instructions:

1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a bowl, mix rolled oats, whole wheat flour, baking powder, cinnamon, and nutmeg.
3. In a separate bowl, combine honey, applesauce, and almond milk. Stir well.
4. Add the wet ingredients to the dry ingredients and mix until just combined.
5. Fold in the grated zucchini, grated carrot, and chopped walnuts (if using).
6. Spoon the batter into the muffin tin, filling each cup about two-thirds full.
7. Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean.
8. Allow the oats muffins to cool before serving.

Recipe 7: Oats Upma

Ingredients:

• 1 cup rolled oats
• 1 tablespoon oil
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 cup chopped onion
• 1/4 cup chopped tomatoes
• 1/4 cup chopped mixed vegetables (carrots, peas, bell peppers)
• 1 green chili, chopped
• 1/2 teaspoon turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Dry roast the rolled oats in a pan over medium heat until they become slightly golden and fragrant. Set aside.
2. In the same pan, heat oil and add mustard seeds and cumin seeds.
3. When the seeds start to splutter, add chopped onion, tomatoes, mixed vegetables, and green chilli. Sauté until the vegetables are cooked.
4. Add turmeric powder, salt, and the roasted oats. Mix well.
5. Cook upma for a few minutes, stirring occasionally.
6. Garnish with fresh coriander leaves and serve your oats upma hot.

Recipe 8: Oats Rava Dosa

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup semolina (rava)
• 1/4 cup rice flour
• 1/4 cup all-purpose flour
• 1/4 cup yoghurt
• 1/4 cup finely chopped onion
• 1/4 cup finely chopped tomatoes
• 1 tablespoon chopped coriander leaves
• 1 green chilli, finely chopped
• 1/2 teaspoon cumin seeds
• Salt to taste
• Water as needed
• Oil for cooking

Instructions:

1. In a blender, grind the rolled oats into a fine powder.
2. In a mixing bowl, combine oats powder, semolina, rice flour, all-purpose flour, yoghurt, chopped onion, chopped tomatoes, coriander leaves, green chilli, cumin seeds, and salt.
3. Add water gradually to make a thin batter. Mix well to remove any lumps.
4. Allow the batter to rest for 20-30 minutes.
5. Heat a non-stick pan or a griddle over medium heat and lightly grease it with oil.
6. Pour a ladleful of batter onto the pan and spread it in a circular motion to form a thin dosa.
7. Drizzle a little oil around the edges and cook until the dosa turns golden brown.
8. Flip the dosa and cook the other side until crisp.
9. Serve the Oats Dosa hot with chutney or sambar.

Recipe 9: Oats Idli

Ingredients:

• 1 cup rolled oats
• 1 cup semolina (rava)
• 1/2 cup plain yoghurt
• 1/2 cup grated carrot
• 1/4 cup chopped coriander leaves
• 1 green chilli, finely chopped
• 1-inch piece ginger, grated
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon oil
• 1/2 teaspoon baking soda
• Salt to taste

Instructions:

1. Dry roast the rolled oats in a pan over medium heat until they become slightly golden and fragrant. Set aside.
2. In a pan, heat oil and add mustard seeds and cumin seeds. Allow them to splutter.
3. Add grated carrot, chopped coriander leaves, green chilli, and grated ginger. Sauté for a minute.
4. In a mixing bowl, combine roasted oats, semolina, yoghurt, sautéed vegetables, baking soda, and salt. Mix well.
5. Add water gradually to make a thick batter.
6. Grease the idli moulds with oil and pour the batter into each mould.
7. Steam the idlis in a steamer for about 15-20 minutes or until a toothpick inserted into the idlis comes out clean.
8. Allow the idlis to cool for a few minutes before removing them from the moulds.
9. Serve these oats idlis hot with chutney and sambar.

Recipe 10: Oats Smoothie

Ingredients:

• 1/2 cup rolled oats
• 1 cup almond milk
• 1 ripe banana
• 1 tablespoon natural peanut butter
• 1 tablespoon honey or maple syrup
• A handful of spinach leaves
• Ice cubes (optional)

Instructions:

1. In a blender, combine rolled oats and almond milk. Blend until the oats are finely ground.
2. Add the ripe banana, natural peanut butter, honey or maple syrup, spinach leaves, and ice cubes (if desired).
3. Blend until smooth and creamy.
4. Pour the oats smoothie into a glass and enjoy it as a refreshing and nutritious breakfast or snack.

Key Takeaways

Oats are a great addition to your diet but there’s no reason why they need to taste bland! These ten delicious oats recipes for weight loss offer a variety of options to keep your meals interesting and enjoyable. Try out these recipes and discover the countless ways oats can contribute to a healthier and happier you.