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5 Healthy Oats Recipes for Weight Loss and Their Health Benefits

Updated on: Jan 30, 2024
11 min Read
Oats Recipes for Weight loss, oats for weight loss
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Oats are one of the healthiest grains that are easily accessible to us, and if used in the right way, or if you eat the right type of oats, you can gain a lot out of your oats for weight loss meal plans and recipes.

If you are trying to add healthier foods to your diet, and especially if you are trying to lose weight, read on to find out more about whether is oats good for weight loss. And explore all the other health benefits of eating oats it has for you and the entire family.


So, are oats good for weight loss? Let’s delve into this question in detail.

What are Oats?

Oats are a grain that’s not only nutritious but also versatile and can be incorporated into various meals. They come from the oat plant, and are most commonly consumed in breakfast dishes like oatmeal or porridge.

Oats are a great source of essential nutrients such as fiber, protein, magnesium and potassium. They also contain a specific type of fiber called beta-glucan, which is particularly beneficial for heart health and maintaining stable blood sugar levels. 

Oats are naturally gluten-free, making them a suitable and nutritious option for those with gluten sensitivities or celiac disease. However, it’s important to check the packaging as they can sometimes be processed in facilities that handle gluten-containing grains.

Is Oats Good for Weight Loss?

Oats are an excellent choice for anyone looking to manage or lose weight. Their high fiber content not only keeps you feeling full longer but also aids in digestion, helping to prevent overeating and snacking between meals.

These have high amounts of soluble fibers as well as are dense in their nutrient content. The soluble fiber in oats, beta-glucan, has been shown to reduce appetite by slowing down the emptying of the stomach and increasing the production of the satiety hormone. 

This slow digestion process also helps in maintaining steady blood sugar levels, preventing spikes and crashes that can lead to cravings. Additionally, oats are a good source of protein compared to other grains, which can contribute to muscle maintenance and growth, especially when paired with a regular exercise regimen.

Nutritional Value of Oats

Nutritional Value of Oats

Benefits of Oats for Weight Loss

If you are on a weight loss journey, oats for weight loss can be a great start to the day, as well as to your healthy eating plan.

1. Rich in fiber

  • The beta-glucan fiber that is found in very high amounts in oats attracts the water that you get from the foods that you eat.
  • It then increases the viscosity of the food and increases its volume in your digestive tract. 
  • As a result, your digestion process slows down, along with slowing down the rate at which your body digests the nutrients from the foods that you eat.
  • This helps to increase a feeling of satiety and it makes you feel full for longer. This means that you will not feel the urge to snack, and your hunger and eating pattern will be better regulated.  

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2. Boosts your digestive health

  • Eating oats for weight loss can be a great way to improve your overall digestive health as well.
  • The high amount of fiber in oats can help to improve and regulate your daily digestion and properly regulate your bowels, thus preventing any constipation or loose motions.
  • Oats can help to increase the water content and weight of the stool, which makes the waste easier to pass out through your body in a normal routine.
  • Also, when the fiber beta-glucan breaks down and ferments in your body, it can help to increase the diversity of the bacteria found in your gut known as gut microbiota, which protects your intestine and helps them to function better.

3. Keeps you feeling full for a longer period of time

  • Oats recipes are especially helpful when you are looking at oats for weight loss, as they are extremely filling and will keep you full for a longer period of time.

Which Oats are Best for Weight Loss?

For weight loss, the best oats are those that are less processed, as they take longer to digest and keep you full for a longer period. Here are the types of oats, which can help you yo reduce weight:

1. Steel-cut oats, also known as Irish oats, are one of the best options for weight loss. They are minimally processed, retaining more fiber, which aids in weight management. 

2. Rolled oats, or old-fashioned oats, are another good option. They are lightly processed and still maintain a good amount of fiber. 

3. Instant oats* should generally be avoided for weight loss as they often contain added sugars and are more heavily processed, leading to quicker digestion and less satiety. 

4. Oat Bran: This is full of fiber and helps with weight loss.

No matter the type, it’s important to be mindful of portion sizes and the toppings added to oats, as these can significantly affect their overall calorie and sugar content.

Try to avoid instant oats because they are processed a lot and often have sugar added.

Recipes With Oats for Weight Loss

When you are trying to specifically make oats for weight loss recipes, try and find out if you can get rolled oats or steel-cut oats.

If you don’t find it easily in your local store, you can check online or ask your grocery store if they can arrange it. If you still cannot find it, use the instant and ready-to-cook oats variety but check the content before buying to see that it does not contain any added sugars. Let’s discuss how to prepare oats for weight loss.

Here are some of the best ways to eat oats for weight loss:

1. Overnight Refrigerated Oats Porridge

Oats Porridge

This is one of the easiest ways to make your oats for weight loss porridge ready because in this recipe, you don’t even have to cook the oats and still get all the nutrition!

You will need

  1. Half a cup of oats
  2. Some chia seeds
  3. Some flax seeds
  4. Milk (if you are intolerant to milk or do not want to add milk, you can use rice milk, soy milk, coconut milk, almond milk, oats milk, or plain water)
  5. Instead of milk, you can also use plain dahi or curd if you want to
  6. Fruits of your choice
  7. A handful of dry fruits
  8. A sprinkle of homemade elaichi (cardamom) powder
  9. A deep bowl and a spoon to mix it all

How to make

  1. In the deep bowl, add the oats.
  2. Now add the milk (alternatively water or dahi, whichever you are using) and top it with the chia seeds and the flax seeds.
  3. Sprinkle the elaichi powder and the dry fruits on top.
  4. Now mix this gently with the spoon and keep it in the fridge overnight, or for at least 8 hours.
  5. In the morning, the seeds and the porridge will be thicker and will turn into a slightly creamy consistency.
  6. Chop up the fruits of your choice and add them on top.
  7. This is a great breakfast option to have, especially when you want to use oats for weight loss and feel full and energetic for a longer period of time.

2. Oats Chila

Oats Chila

This can be a great breakfast recipe or even a healthy lunch, dinner, or snack, especially when you have to eat in a rush or have to carry your food.

You will need

  1. Half a cup of oats (you can use it as it is or grind it into a thick powder)
  2. Half a  cup of besan (Bengal gram flour)
  3. Salt and black pepper as per taste
  4. Finely chopped onions
  5. Finely chopped tomatoes
  6. Jeera (cumin) and ajwain (carom) seeds
  7. Haldi (turmeric) powder
  8. Amchur (dry mango) powder
  9. Heeng (asafoetida) powder 
  10. Dhaniya (coriander) powder
  11. Chopped dhania leaves
  12. Grated ginger 
  13. Chopped green chilies
  14. Some mustard oil to cook 
  15. Egg (optional)
  16. Water to mix the paste 

How to make

  1. In a deep bowl, add all the ingredients except the oil and the water. If you are using eggs, break the egg in the mix.
  2. Now mix them all together.
  3. Now slowly add the water and keep mixing till it all forms a slightly liquid consistency. It has to be like the batter of a dosa.
  4. Heat a pan and add very little oil. You can alternatively dip a spoon in the oil and just spread this much oil around the pan.
  5. Keep the flame on low.
  6. Now use a deep round karchhi (ladle) to pour a ladle of the batter into the middle of the pan.
  7. Spread it out gently.
  8. Let it cook on one side. You can also cover the pan with a lid so that it cooks faster.
  9. Once it is golden brown on one side, turn it and cook the other side.

3. Masala Oats Khichdi

Masala Oats Khichdi

This can be a great lunch or dinner recipe that is not only loaded with the goodness of oats but also with the goodness and nutrients of all the other vegetables and ingredients that you will use.

You will need

  1. Half a cup of oats
  2. Half a cup of mixed dals (lentils) of your choice – wash and soak till you are chopping the vegetables
  3. Grated ginger
  4. Grated garlic
  5. Chopped green chilies
  6. Potatoes cut into small cubes
  7. Chopped tomatoes
  8. Chopped onions
  9. Matar or green peas 
  10. Chopped capsicum 
  11. Chopped beans
  12. Chopped cauliflower 
  13. Half a tsp of ghee 
  14. A pinch of hing (asafoetida) powder
  15. Haldi (turmeric) powder
  16. Tej Patta (bay leaves)
  17. Elaichi pods (cardamom)
  18. Daalcheeni (cinnamon)
  19. Laung (cloves)
  20. Cumin (jeera) and ajwain (carom) seeds
  21. Salt and black pepper as per taste
  22. Water  

How to make

  1. Heat a pressure cooker and add a little ghee.
  2. Add the jeera, ajwain, tej patta, laung, elaichi, daalcheeni, ginger, garlic, hing, and onions, and keep stirring.
  3. Now add the tomatoes and stir.
  4. As it turns into a pulp, add the remaining vegetables and keep stirring.
  5. Now remove the dals from the water and add them to the cooker. Keep stirring and mix everything well.
  6. Add the dry powders as well as the salt and black pepper and stir everything together.
  7. Add the oats. 
  8. Now add water, enough to cover the dals and the oats. 
  9. Stir it all together and close the lid of the cooker.
  10. Cook for about 5 to 7 whistles and turn off the flame.
  11. Once the pressure is released, open and mix the khichdi once and garnish with the dhania leaves. 

4. Oats and Vegetable Sandwich

Oats and Vegetable Sandwich

This is another great breakfast or tiffin recipe that is super easy to make.

You will need

  1. Multi-grain roti
  2. Oats 
  3. Dahi or curd
  4. Chopped capsicum, carrots, cabbage
  5. Chopped green chilies and dhania (coriander) leaves 
  6. Chaat masala powder
  7. Boiled and crushed potatoes
  8. Salt and black pepper as per taste
  9. Butter is optional

How to make 

  1. Before you start anything, soak the oats in the dahi in a deep bowl and keep it aside.
  2. Now once you have chopped all the vegetables, add them all, along with the masalas in the dahi and oats mix.
  3. Mix it all together.
  4. Place this filling on the bread slice so that the slice is completely covered. Now top this up with another bread slice.
  5. Heat a pan and add butter if you are using it, else you can also dry roast the sandwich and make it crispier. 
  6. Keep the flame on low and place the bread slices on the pan. Cook it on slow on one side till it is golden brown. Turn and cook the other side too.

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Best Time to Eat Oats for Weight Loss

  1. Oats are a healthy cereal that you can eat at any time throughout the day, but when you are eating oats for weight loss.
  2. Eating oats at breakfast will ensure that you get all the energy from the various nutrients from oats to go on through the day.
  3. It will also ensure that you are full enough throughout the day so that you do not have to reach out for any unhealthy snacks or have untimely food cravings during the day.

Types of Oats for Weight Loss

When you are eating oats for weight loss, please consider the following types of oats and see which one will give you the higher amount of benefits: 

  1. One of the key things to keep in mind is that not all types of oats or oatmeal are made in the same way and not all types will give you the same results.
  2. You may have seen the instant variety of oats found in supermarkets and stores. Many of these may have added sugars or preservatives, especially the ones that are sold as a mix of cereals or as a part of muesli. These may not give you all the nutrients and benefits of oats that you are looking for when you want oats for weight loss.
  3. Try and look for the steel-cut or rolled oats types. These may take a little longer to prepare, but they come packed with all the nutrition and goodness of oats that you are looking for in your weight loss journey.

How Much Oatmeal Should I Eat a Day to Lose Weight?

 You can also speak to your dietician or nutritionist to see what is the right amount of oats for you to eat. As it depends on the net calories of your meal plan.  

Do remember that while using oats for weight loss is a great addition to your daily food plan, regular exercise and healthy eating overall is the key to losing weight.

To learn more, Join the Fitterfly Weight Loss Program or simply give us a missed call at 08046807733, and we will reach out to you.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

Does oats help in weight loss?

Yes, oats can aid in weight loss. They are high in fiber, which helps you feel full and satisfied, reducing overeating. Oats also stabilize blood sugar levels and offer essential nutrients, making them a healthy breakfast choice. Remember, combining oats with a balanced diet and exercise is key to effective weight loss.

How many calories in Oats?

The number of calories in oats can vary depending on the type and serving size. Here's a general guideline for the calorie content in different types of oats per 100 grams: Old-Fashioned Rolled Oats: Approximately 71-74 calories per 100 grams (uncooked). Quick Oats: Roughly 71-74 calories per 100 grams (uncooked). Steel-Cut Oats: Typically around 368-386 calories per 100 grams (uncooked). Please note that these values are for dry, uncooked oats. When prepared with water or milk, the calorie count will increase depending on the liquid used and any additional ingredients you add, such as sugar, fruits, or nuts. Always check the nutrition label on the packaging for precise calorie information for the specific type and brand of oats you are using.

Muesli or Oats: Which is Better for Weight Loss?

Muesli will have nuts, seeds, dried fruits many a times sugar or honey making it higher in calories, carbs and fats as compared to plain oats. Hence, consuming muesli may not cause weight loss. On the other hand, oats cooked in the right way (less fats and no sugar) will aid in weight loss as it is lower in calories.

Can Oats Reduce Belly Fat?

No, one food can reduce belly fat. A balanced diet and good physical activity will help in reduction of belly fat.

What Type of Oats Are Best for Weight Loss?

Plain, whole oats, like steel-cut or rolled oats, are best for weight loss as they are minimally processed and high in fiber.

Are Overnight Oats Good for Weight Loss?

Yes, overnight oats are good for weight loss if they are made with healthy ingredients like low-fat dairy, nuts and seeds.

Is Instant Oatmeal Good for Weight Loss?

Instant oatmeal can be good for weight loss, but it's best to choose varieties without added sugars and flavors. Look for whole-grain, low-sugar options.

Is Oats Good for Dinner for Weight Loss?

Oats can be a good dinner option for weight loss due to their high fiber content, especially if combined with protein and healthy fats.

Are Rolled Oats Good for Weight Loss?

Yes, rolled oats are great for weight loss. They are minimally processed, so they provide a enough fiber, sustained energy and keep you full.

Can I Eat Oats Twice a Day for Weight Loss?

Yes, you can eat oats twice a day for weight loss, as long as you maintain a balanced diet and monitor overall calorie intake.

Does Porridge Help in Weight Loss?

Porridge, when made with whole oats and without added sugars, can be a nutritious and filling option that helps in weight loss.

Is White Oats Good for Weight Loss?

Yes, white oats can aid in weight loss as they are high in fiber and can help control appetite.

Does Oats with Milk Increase Weight?

Oats with milk are unlikely to cause weight gain if consumed in moderation and as part of a balanced diet. Choose low-fat or plant-based milk and do not add sugar or jaggery to keep calories in check.

- By Fitterfly Health-Team

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