Are you tired of the same old breakfast options? Looking for a healthy and satisfying way to start your day that can also help you lose those extra calories? Opt for weight loss oats recipe! Oats are highly nutritional, offering high-fibre and low-calorie options with major antioxidants, which help you feel full and satisfied, reducing daily calorie intake. Plus, oats can help manage blood sugar, preventing cravings and overeating. These nutritive abilities make weight loss oats recipes the most suitable choice for any time of the day, from breakfast oats to bedtime meals.
This blog explores delicious and easy-to-make weight loss oats recipes that are perfect for Indians, including a convenient overnight oats snack option. So, let’s find out how oats can become a staple in your weight-loss meal plans.
Table Of Contents
1. About Oats
2. 3 Weight Loss Oats Recipes For Indians
3. Weight Loss Oats Recipe Overnight
4. Oats Nutritional Profile
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References
About Oats
Oats, scientifically known as Avena sativa, are a versatile cereal grain. They're prized for their nutritional value, particularly their high fibre content, especially beta-glucan, which can help reduce cholesterol. Oats also offer a good source of vitamins, minerals, and antioxidants, making it one of the best wholesome and healthy snacks for kids and adults.
Commonly used in breakfast foods like oatmeal, granola, and baked goods, oats are a nutritious and satisfying choice. Oatmeal, a breakfast staple made from oats and a liquid, is a whole-grain powerhouse packed with flavour and nutrition.
When choosing oats, be mindful of added sugars and sodium. Some instant oatmeal varieties can contain excessive amounts, so opt for options with minimal added ingredients.
Also Read: 15 Healthy Indian Snacks With Low Calories For Sustainable Weight Loss!
3 Weight Loss Oats Recipes For Indians
Here are some dietitian-recommended weight loss oats recipes with Indian flavours that can be a perfect part of your balanced diet for weight loss:
1. Oats Idli
This oats idli recipe is a healthy twist on the traditional South Indian dish, offering a lower-calorie alternative rich in fibre and nutrients. Oats help with weight loss by promoting a feeling of fullness, which reduces calorie intake. The addition of semolina adds a light texture, while the spices enhance digestion. This steamed dish, especially when made as an easy & healthy microwave recipe, is low in fat, making it an ideal weight-loss choice.
Ingredients:
- Oats - 1 cup
- Semolina - ½ cup
- Oil - 2 Tbsp
- Mustard seed - ¼ Tsp
- Cumin seed - ¼ tsp
- Urad dal - 1 ½ Tsp
- Fruit salt - 1 Tsp
- Ginger - 1 inch
- Cashews - 8 to 10
- Salt as per taste
- Few curry leaves
Instructions To Prepare:
1. Using a blender, grind 1 cup of oats into a coarse powder.
2. Heat oil and fry the cashews until golden brown. Set aside.
3. In the same pan, add mustard, cumin seeds, and urad dal. Fry until golden. Optionally, add a pinch of asafoetida.
4. Add finely chopped green chillies, ginger, curry leaves, and sauté on medium heat for a minute or two.
5. Stir in ½ cup semolina and fry until it turns golden yellow.
6. Mix the powdered oats and cook over low heat until aromatic. Add salt and allow it to cool.
7. Add 1 cup water and 1/4 cup curd to the mixture. Mix well and let it sit for 10 minutes.
8. Grease the idli moulds with oil and place a fried cashew in each mould.
9. Spoon the batter into each mould. The batter should be of medium consistency.
10. Add a little lemon juice to the batter.
11. In a steamer, bring 1.5 to 2 cups of water to a high-heat boil. Add one teaspoon of fresh fruit salt to the batter and mix well.
12. Immediately steam the idlis for 10-15 minutes until they rise and are cooked through.
13. Let the idlis cool slightly before removing them from the moulds. Serve with chutney.
Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!
2. Oats And Egg Omelette
If you are looking for breakfast options for a healthy protein diet for weight loss, then this oats and egg omelette is the best you can ever find! It supports weight loss by keeping you full and energised throughout the morning. The oats provide fibre, which aids digestion and helps control appetite, while the eggs offer high-quality protein that supports muscle maintenance. Adding carrots, capsicum, and onions adds vitamins and minerals, making this omelette nutritious.
Ingredients:
- Eggs - 2
- Oats flour - ¼ cup
- Milk - 3 to 4 tablespoons
- Oil - 2 tbsp
- Onion, chopped - 1 medium
- Carrot, grated - 1 small
- Capsicum - 1 small
- Green chili - 2
- Turmeric - ½ tsp
- Oregano & mixed Italian herbs - ½ tsp
- Black pepper powder - ¼ tsp
- Few coriander leaves
Instructions To Prepare:
1. Mix oats flour, turmeric, salt, black pepper, and oregano in a bowl.
2. Gradually add milk, stirring to form a smooth batter.
3. Add eggs to the batter and beat until the mixture is light and fluffy.
4. Stir in the chopped onions, grated carrots, capsicum, green chillies, and coriander leaves.
5. Heat a pan and add oil.
6. Pour a full ladle of the egg mixture into the pan.
7. Cook for nearly 3 to 4 minutes on one side until done, then flip and cook the other side.
8. Serve hot or warm.
Also Read: 14 Easy, Healthy Breakfast Ideas That Are Perfect For Busy Mornings
3. Oats Khichdi
It is a nutritious and satisfying dish that supports weight loss by combining the fibre-rich goodness of oats with protein-packed mixed dals. This balanced meal helps keep you full for longer, reducing the snack temptation between meals. Including various vegetables adds essential vitamins and minerals, while using spices like cumin, turmeric, and black pepper enhances metabolism and aids digestion.
Ingredients:
- Oats - ½ cup
- Mixed dals - ½ cup (soaked for 1 hour)
- Ginger - 1 inch
- Garlic - 3 to 4 cloves
- Green chilies - 2
- Potato (cut into cubes) - 1
- Tomato - 1
- Onion - 1
- Peas - 4 to 5 pods
- Capsicum - 1 small
- Beans - 2 to 4 pods
- Ghee - ½ tsp
- Hing - ¼ tsp
- Haldi - ½ tsp
- Bay leaves - 1
- Green cardamom - 2 to 4
- Cinnamon - 1 inch
- Cloves - 2
- Cumin - 1 tsp
- Salt and black pepper as per taste
- Water
Instructions To Prepare:
1. Heat ghee and add some cumin, bay leaf, cloves, cardamom, cinnamon, ginger, garlic, hing, and chopped onions. Stir well.
2. Add chopped fresh tomatoes and cook until they become soft and mushy.
3. Add the remaining vegetables (potatoes, peas, capsicum, beans) and stir to combine.
4. Drain the soaked dals and add them to the cooker, mixing everything well.
5. Add turmeric, salt, black pepper, and mix thoroughly.
6. Stir in the oats and add enough water to cover the dals and oats.
7. Close the cooker lid and cook for nearly 5 to 7 whistles.
8. Turn off the heat and let the pressure release naturally.
9. Once the pressure is released, open the cooker, stir the khichdi, and garnish with coriander leaves before serving.
Also Read: 20 Healthy Dinner Ideas With The Best Food Choices & Tips To Eat!
Weight Loss Oats Recipe Overnight
Overnight oats are convenient and nutritious, supporting your weight loss meal plan. Packed with high-fibre, low-calorie, and rich in all required nutrients, oats can help you feel full, satisfied, and energised. The versatility of overnight oats allows you to customise your breakfast with various toppings, like fresh fruit, jams, chocolate chips, nut butter, and chopped nuts, making it a delicious meal.
Plus, preparing overnight oats the night before saves you time for other chores in the morning, making it a hassle-free option for busy days. This way, trying overnight oats can contribute to your weight loss goals while providing a satisfying breakfast.
Let’s have a look at this weight-loss oats recipe, which is prepared overnight:
Ingredients:
- Milk - 1 cup
- Oats - ½ cup
- Coconut powder - 2 tbsp
- Almonds (chopped) - 1 tbsp
- Cashews (chopped) - 1 tbsp
- Chia seeds -1 tbsp
- Cinnamon powder - 1 tbsp
- Dates - 1 tbsp
- Apples (grated) - 1 medium
- Banana (mashed) - 2
Instructions To Prepare:
1. To make banana-flavoured oats, mash a banana in a bowl and add cocoa powder, chocolate chips, nuts, your favourite toppings, and milk.
2. To make apple-flavoured oats, grate an apple into a bowl and add cinnamon, dates, honey, and milk.
3. For any of the above variants, mix well, then add oats and mix again.
4. Cover the bowl and refrigerate overnight or for nearly 5 hours.
5. Serve this weight loss overnight oats bowl with healthy toppings and enjoy!
Also Read: All About Personalised Chart Of A Healthy Diet: Tips And 7 Day Diet Plan
Oats Nutritional Profile
Note these nutritive values of oats, which are highly recommended for weight loss:
1. Macronutrients In Oats
Nutrient | Per 1 Cup (Cooked) | Benefits |
Carbohydrates | Approximately 27 grams | It provides sustained energy, supports brain function, and helps regulate blood sugar levels. |
Fibre | Approximately 4 grams | It promotes digestive health, helps lower cholesterol, and can manage weight. |
Protein | Approximately 5 grams | It keeps you full, supports muscle growth and repair, and can help boost metabolism. |
Fat | Approximately 2-3 grams | Naturally low in fat, which can help balance an ideal body weight and lower the risk of sudden heart stroke |
2. Micronutrients In Oats
Nutrient | Benefits |
Manganese | Supports development, growth, and metabolism. It also involves bone health, energy production, and immune function. |
Phosphorus | It is crucial for bone health and tissue maintenance, as well as for energy production, cell growth, and kidney function. |
Copper | An antioxidant mineral that supports heart health. It helps protect cells from radicals and damage, aids iron absorption and produces energy. |
B Vitamins (especially Thiamin) | Essential for energy production, nerve function, and muscle contraction. Thiamin is particularly important for heart health and brain function. |
Iron | It is important for transporting oxygen in the body, producing red blood cells, and preventing anaemia. |
Selenium | Plays a role in cell function and metabolism. It's an antioxidant that helps guard cells from damage, supports thyroid hormone production, and is important for immune function. |
Magnesium | It supports major muscles and nerve function, regulates blood pressure, and produces energy. It's also important for bone health and circadian rhythm. |
Zinc | It contributes to healthy immune cells, supports wound healing, and is important for growth and development. It's also involved in taste perception and insulin production. |
Note: The exact nutritional values may vary slightly based on the type of oats and processing methods. Opt for whole oats (rolled or steel-cut) to maximise nutrient content and minimise added sugars.
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
Dietitian’s Recommendation
Oats are known for their weight loss benefits worldwide. Especially if you are trying to reach your ideal weight, I recommend the above oatmeal recipes for weight loss, which can be very handy. Easy to prepare and highly nutritious, these recipes will fit well into your diet plan and keep you full and satisfied. Along with oats, you can include the benefits of fruits and vegetables and regular training to get visible results very soon.
Dt. Lavina Chauhan
The Final Say
Whether a busy professional or a health enthusiast looking for a convenient and nutritious meal, these three weight-loss oats recipes offer something for everyone. From the creamy and comforting overnight oats to the flavorful and satisfying vegetable and protein-packed oats, these delicious recipes support your weight loss goals. Include these oats-based dishes into your meals and experience the benefits of a healthy, satisfying, and sustainable meal.
FAQs
1. How can I eat oats for weight loss?
Oats can be included in your breakfast, lunch and dinner. You can make oatmeal with water or low-fat milk, add them to smoothies, use them in baking, or make oat pancakes. Avoid instant oats and limit added sugars and unhealthy toppings for maximum weight loss benefits.
2. Does oats with milk reduce weight?
Yes, oats with milk can contribute to weight loss. The key is to choose low-fat or skim milk to reduce calorie intake. Oats are high in fibre, which helps you feel full and satisfied, preventing overeating.
3. How many types of oats for weight loss?
Note these three main types of oats:
- Rolled oats: These are the most common types and are considered a healthy weight-loss option.
- Steel-cut oats: These are less processed than rolled oats and offer more nutritional benefits.
- Instant oats: While convenient, instant oats are often more processed and may contain added sugars.
4. Which Indian oats are best for weight loss?
There isn't a specific Indian brand universally considered best for weight loss. However, when choosing oats, look for whole oats with minimal added ingredients. Avoid brands with excessive preservatives.
5. Which variety of oats is best?
The best variety of oats for weight loss depends on your preferences and dietary needs. Both rolled oats, and steel-cut oats are excellent choices due to their nutritional value and slower digestion. However, instant oats can be a convenient option if you prefer a quicker meal as long as you choose a variety with minimal added sugars.
References
- https://veg.fit/low-calorie-oats-breakfast-recipes/
- https://sprintmedical.in/blog/oats-for-weight-loss
- https://www.trifectanutrition.com/blog/is-oatmeal-good-for-weight-loss-6-benefits-of-eating-oats?srsltid=AfmBOop2Qk7kBqbK8xG57OGTPdoJh1gZ11_9L9HBpWWr38i4s5573A76
- https://food.ndtv.com/recipe-2-ways-overnight-oats-hindi-955786
About ToneOp Eats
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