7 Healthy, satisfying oatmeal recipes for weight loss

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Jumpstart your weight-loss journey with one of our 7 healthy oatmeal recipes to keep you satisfied until lunch. Learn why you may want to fit oats into your carb budget and get inspired by this yummy, wholesome superfood.

Reasons to kickstart your weight loss with healthy oatmeal

Recall a morning when you started your day with a low-fiber blast of sugar, like donuts or pastries with your cup of coffee. Got hungry a few hours later, right? Not really effective for appetite control, then. Now what about a breakfast when you had oats? Did you sail through your morning right up to the lunch hour? What’s the difference? Soluble fiber.

Soluble fiber results in increased fullness and slower digestion, and it helps tame the appetite. Luckily, we've got you covered with 7 healthy oatmeal recipes to control hunger all morning, which is necessary for weight loss. Read on to learn more about this whole-grain superfood.

Other facts about oats, a nutrition rockstar

• The soluble fiber, beta-glucan, found in oats is unique among fibers as it forms a gel-like solution in very low concentrations. Beta-glucan content is highest in minimally processed oats, so try to avoid instant oatmeal.
• Beta-glucan can lower blood cholesterol and reduce blood sugar and insulin levels.
• Oats are higher in protein than most other grains, another way they keep us full longer.
• Oats are rich in vitamins and minerals, including iron, zinc, manganese, phosphorus, copper, vitamin B1, selenium, and magnesium, just to name a few.
• Oats are chock full of antioxidants for a wellness bonus to reduce inflammation and enhance heart health.

Make it your own with healthy mix-ins

Get creative by making your own signature oatmeal with healthy mix-ins like berries, peaches, chopped bananas, nuts, chia seeds, cinnamon, vanilla, dried fruit, or nut butter. Experiment with adding the mix-ins during or after cooking the oats. Set up an oatmeal bar for family or house guests.

How to include oats with a tight carb budget

Oats are one of those superfoods that you may want to prioritize in your carb budget. If you limit carbs, reduce your portion of oats, and supplement with high-protein, high-fat ingredients such as peanut butter powder, nut butter, nuts, seeds, or protein powder. A big dollop of Greek yogurt adds another yummy bump of protein and a probiotic bonus. If you need gluten-free, choose certified gluten-free oats.

7 Healthy oatmeal breakfast recipes perfect for weight loss from the MyNetDiary Premium recipe collection

1. Oatmeal Casserole
   A cozy, baked oatmeal to refrigerate and reheat throughout the week. Also great for serving family or guests on a cold winter morning.
2. Slow Cooker Oats
   Assemble and cook these oats the night before and wake up to steamy oats in the morning!
3. Creamy-Style Oatmeal with Apricots
   Dried apricots add a smidgen of sweetness, and cinnamon spices up this oatmeal that gets a beta-glucan boost from adding oat bran.
4. Vegan Oatmeal Pancakes with Almond and Banana
   These vegan oatmeal pancakes are full of wholesomeness with almond milk to keep the calories and carbs in check and almonds and bananas for additional A.M. nutrition power.
5. Banana & Date Oat Bars
   Need an oat breakfast on the go? Make a batch of these for those breakfasts on the run.
6. Berry Oat Yogurt Parfait
   Don’t want to heat up the kitchen? This easy, colorful, high-protein breakfast has just enough honey for sweetness–a great option to fuel your busy day.
7. Overnight Oats with Chia Seed & Raisins
   Fiber-rich chia seeds amp up the nutrition of these naturally-sweetened overnight oats. Prep a batch one evening, so it's ready to go the following mornings.

Whether you are seeking nutritious breakfast recipes for the family or want to control morning hunger for weight loss, our 7 healthy oatmeal recipes can satisfy any appetite.

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Foods & Recipes->Grains & Cereals Meal Planning & Diets->Breakfast

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