Healthy Oatmeal Breakfast (Under 300 Calories!) [Recipe]

Oatmeal Breakfast

Following the previous recipe posts Delicious Veggie Wrap and Summer Fresh Salad, here’s a new one on oatmeal breakfast. 😀 It takes no more than 5 minutes to make (including preparation) and is both delicious and nutritious. It’s my breakfast staple every day.

6 Reasons To Eat Oatmeal

  1. Low glycemic index.
    • Glycemic index (GI) is an index (between 1-100) that measures the effect of a carbohydrate-containing food has on your blood sugar level after you consume it. The higher the GI, the higher your blood sugar rises. Foods with lower GIs are healthier as erratic blood sugar spikes increases risk of diabetes and heart diseases.
    • GI of 70 and above is considered high. A lot of conventional breakfast items have high GI of 70-90 (bagels, muffins, bread, instant breakfast cereal, pancakes, waffles). Oatmeals have low GI, typically 50-60, depending on the type of oats you use.
  2. Slow release carbohydrate. 
    • If you want to lose weight, you want to go with food that releases its carbs slowly. Otherwise, the excess energy becomes stored as fat instantly. The low GI, protein and fat in oatmeal makes it a slow release carbohydrate.
  3. Helps reduce cholesterol. 
    • Oatmeal contains soluble fiber (beta-glucan) which removes LDL or “bad” cholesterol, while maintaining the good cholesterol that your body needs. Researchers believe that it’s because the soluble fiber sticks to cholesterol in your intestines and stops it from being absorbed. So instead of getting the cholesterol into your system (and arteries), you simply remove it as waste.
    • Since the 1970s, there have been many studies that showed the impact of oatmeal on reducing blood pressure. The reductions seem to be due to the increase in fiber intake from eating oatmeal.
    • American Dietetic Association recommends about 25-35g of fiber a day (soluble and insoluble), but Americans only consume about 10-15g of that a day. Depending on the kind of oatmeal you use, you can get anywhere from 1.5g to 10g of of dietary fiber. (Check the label before you buy it.)
    • According to Wikipedia, rolled oats have long been a staple of many athletes’ diets, especially weight trainers; given oatmeal’s high content of complex carbohydrates and water-soluble fibre that encourages slow digestion and stabilizes blood-glucose levels.
  4. Manages your appetite. Since oatmeal has low GI, it also manages your appetite. You don’t get weird sugar cravings after having it as breakfast.
  5. Nutritious. Oatmeals are a good source of nutrients, including manganese, selenium, dietary fiber, magnesium, zinc and phosphorus.
  6. Easy to prepare. Depending on the oats you use, it takes anywhere from 1 minute to 5 minutes to cook. Quick and easy!

Ingredients for Nutritious Oatmeal Breakfast (<300 calories)

Oatmeal Breakfast Ingredients

  1. Oats. Either wholegrain oats or whole oats (steel cut oats, thick oats, wholegrain oat groats) works fine. The less processed the oats are, the longer they take to cook. Whole oats are less processed than wholegrain oats so they take longer. Don’t go for the flavored instant oatmeal packs. Those have a lot of added sugar. When in doubt, check the ingredients – there shouldn’t be any additives. (I’m currently using the Quaker Oatmeal (Smooth & Creamy) but it’s a bit too processed for my tastes, so I think I’m going to switch after I’m done with it.)
  2. Flaxseed powder. Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids (table). There have been many reported nutritious benefits of flaxseeds and it is a great addition to a healthy diet. You can get them at any supermarket – check the dried goods section.
  3. Soy milk. Or dairy milk if that’s what you prefer. I prefer soy milk. If you use the unsweetened version, you can add your sweetener of choice. (see #4)
  4. Sweetener. Whichever sweetener you like – agave, maple syrup, brown sugar. (I’m currently using unrefined brown sugar.)
  5. Miscellaneous. As per your discretion. Get creative! Raisins, cinnamon powder, nuts and seeds are all ingredients you can add. I keep it simple so I don’t add the extra stuff. The more you add, the more calories it is though, so do it in moderation.

Step 1: Put the ingredients together (3 min)

Grab your pot.

  1. Put 1 serving of oats. That’s about 35g or 40g, depending on the oats you use.
  2. Add 1 tablespoon (flat) flaxseed powder, which is about 5g.
  3. Add 100ml of soy milk.
  4. Add your sweetener. I add 1.5 tablespoons (flat) of brown sugar.
  5. Add a little bit of water, about 1 part to every 1 part soy milk.
Wholegrain Oats

Wholegrain oats, uncooked

Oatmeal Mixture

Mixture with wholegrain oats, flaxseed powder, soy milk, brown sugar and water Stir up to get an even mixture.

Step 2: Heat up the mixture (2-3 min)

Heat the pot up in a stove. Set it on low heat.

Stir the mixture so the heat is distribute evenly.

After 30 seconds, you should see the mixture bubbling slowly. That means it’s done – turn off the heat. If you’re using whole oats, it will take a few minutes longer to boil as the oats still contain their endosperm, bran and germ.

Do not leave the heat on beyond this point or you’ll end up with charred oatmeal and a pot with heavily charred residue that’s nearly impossible to remove!

Cooking Oatmeal

Cooking oatmeal on low heat. You should end up with a gooey texture when you are done.

Step 3: Serve!

Pour it into a bowl, get your spoon, and you’re ready to tuck in! I usually wait for about 5-10 minutes for it to cool before I eat.

Enjoy the nice chewy texture, fragrant smell and light taste.

And this sums up the oatmeal breakfast recipe!! Isn’t it simple?? 😉 Bon appetite!!

Oatmeal Breakfast

Oatmeal breakfast – with wholegrain oats


Whole Oats – Oatmeal breakfast – with whole oats. Notice that the oat grains are still in tact.

Nutrition Snapshot

  • Oats (35g): 129 calories, 5g protein
  • Flaxseed (5g; 1 tbspn): 25 calories, 1g protein
  • Soy milk (100ml): 39 calories, 4g protein
  • Brown sugar (6g; 1.5 tbspn): 24 calories, 0g protein
  • Total: 262 calories, 12g protein (< 300 calories!)

Let me know how your experience goes preparing this breakfast and whether you like it! 😉

Images © Personal Excellence


Don’t miss an update. Join my newsletter to get my latest tips on personal growth, course offers, and exclusive updates that I send only to my subscribers.

100% no spam. Unsubscribe whenever you want.