Low Calorie Oatmeal (156 kcal)

Low calorie oatmeal with cocoa powder that will satisfy your sweet tooth without going overboard. You can save hundreds of calories with this recipe and stay full all morning.

Following a diet doesn’t mean you’re stuck with boring food. You can easily create tasty meals by swapping high-calorie ingredients with healthy alternatives.

This low calorie oatmeal does just that. You get a rich chocolate taste by combining cocoa powder and Stevia – without all the added sugar.

Top this meal off with blueberries, raspberries, banana, or any other fruit of your choosing. You can also try mixing in your favorite flavor of whey for more protein.

Low Calorie Oatmeal for Weight Loss

Oatmeal is a great breakfast option if you’re looking to lose weight. They’re also a healthy ingredient to use when cooking (take a look at my peanut butter oatmeal protein bars).

This superfood can protect against and decrease the risk of certain health conditions. In other words, oats offer many health benefits beyond their nutritional composition.

They’re well-balanced when it comes to macronutrients, but are also rich in vitamins and minerals.

Here are some ways oatmeal can help with weight loss:

  • Oatmeal is filling: Oats are a high satiety food – which is a term used to describe the feeling of fullness. Why is this important? Eating high satiety foods can help you consume fewer calories overall. This will help you eat less food throughout the day, which can help with weight loss. Protein overnight oats can also keep you full longer.
  • Oats can lower cholesterol: You may have heard that oats are rich in soluble fiber. This helps your body, because it can bind to fatty acids and cholesterol in the small intestine. As a result, fiber reduces your low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol.
  • Oats contain antioxidants: Oatmeal is also rich in antioxidants and plant compounds known as polyphenols. Adding antioxidants to your diet can help protect your cells against free radicals. Whole grains, fruits, and vegetables high in antioxidants are also high in fiber and low in saturated fat (like oatmeal).

Oats Nutritional Composition (1/2 cup)

Manganese0.7mg (30% DV)
Zinc1.5mg (13% DV)

Low calorie Oatmeal Ingredients

  • Oats: You can’t make low calorie oatmeal without oats. All varieties will work, but steel-cut oats are considered to be the most “healthy”, because they’re the least processed form of oats.
  • Cocoa Powder: This unsweetened chocolate product will add rich chocolate flavor to your bowl of oatmeal. Cocoa powder on its own can be very bitter, but you won’t have to worry about that with this recipe.
  • Stevia: Using Stevia or another type of sugar substitute will add sweetness to the oatmeal. Combining this ingredient with cocoa powder will create a rich chocolate taste, without the added sugar.
  • Sea Salt: Adding a pinch of sea salt to your oatmeal is optional, but it can help bring out the nutty taste. Using salt is an underrated flavor enhancer that will make everything taste just a little better.
  • Water: Using water will keep the calories low in your oatmeal (you can also use milk). The exact amount to use depends on your personal preference. But I find 4-6 ounces to be enough, without making the oatmeal too watery.


Making this low calorie oatmeal is quick and easy. You can scroll down to the recipe card for more detailed instructions. Here’s an overview of the general steps:

Combine your oats and water in a microwave safe bowl. Then place the bowl in your microwave with a cover (this will prevent any water from spilling out).

Microwave the oats on high for 60 seconds. When finished, carefully remove the bowl before adding cocoa powder, Stevia, and sea salt. Mix thoroughly and enjoy!

You can top the oatmeal off with fresh fruit for additional flavor. Just remember that some fruit, like bananas, tend to be high in carbohydrates (if you want to keep calories low).

Frequently Asked Questions

  • What are the lowest calories oats?

Old fashioned oats and quick oats have the lowest calories. One 1/2 cup (40g) serving size is between 140-150 calories. These oats are thinner compared to other types and are dried before being rolled out.

  • What should I put in my oatmeal to lose weight?

If you’re looking to lose weight, protein can be a great addition to your oatmeal. This can be in the form of whey, Greek yogurt, or egg whites. Protein will help keep you full and prevent overeating later on in the day.

  • Is oatmeal a low calorie breakfast?

Yes, oatmeal is a low calorie breakfast. This recipe has only 156 calories per serving. You can save hundreds of calories by eating oatmeal – compared to cereal, bagels, and toast.

Print Recipe
5 from 2 votes

Low Calorie Oatmeal

Low calorie oatmeal with cocoa powder that will satisfy your sweet tooth without going overboard. You can save hundreds of calories with this recipe and stay full all morning.
Prep Time2 minutes
Cook Time1 minute
Course: Breakfast
Servings: 1
Calories: 156kcal


  • 1/2 cup old fashioned oats (40g)
  • 1 tsp cocoa powder
  • 1 tsp Stevia
  • 1/2 tsp sea salt
  • 4-6 oz water


  • Combine oats and water in a microwave safe bowl.
  • Place bowl in the microwave and cook on high for 60 seconds.
  • Remove oatmeal from microwave before adding cocoa powder, Stevia, and sea salt.
  • Mix the ingredients thoroughly with a spoon and enjoy!


You can top off this delicious low calorie oatmeal with fruit of your choice. Just remember that some fruit will have more carbs and sugar than others.
For high protein and low calorie oatmeal, you can also add 1 scoop of whey protein powder.
Not all microwaves are the same and they all have different power levels. You may have to cook the oatmeal longer (or shorter) depending on your make and model.
Be careful and use oven mitts when removing bowl from the microwave. It can get very hot!


Serving: 1bowl | Calories: 156kcal | Carbohydrates: 28g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Fiber: 5g | Iron: 11mg

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