Easy oatmeal breakfasts to lose weight

Possibly, on more than one occasion, you have heard someone comment on the importance of a good breakfast and how inappropriate it is to skip this meal. Well, this is not a myth; breakfast can really benefit you in many ways and is considered an essential meal to keep you fit.

But why is breakfast so necessary? In the first place, because it is the first meal of the day, which replenishes us from the drop in blood sugar caused by long hours without eating due to night rest. Secondly, consuming food during the first hours of the day speeds up our metabolism, thus favoring the burning of calories and the loss of body weight. Similarly, even if you always eat breakfast at the same time every day, it will not help if your breakfast is poor. So, what is the ideal breakfast to lose weight and stay healthy? One that contains the three essential macronutrients: carbohydrates, proteins and lipids, with proteins predominating over the other two. For this reason, it is also very important to choose foods well for breakfast. Thinking about this, we prepare a very special breakfast top with a very nutritious main food: oatmeal (it contains the 3 essential macronutrients).  Yes, oatmeal is rich in fiber, slow-absorbing complex carbohydrates, it is the cereal with the highest protein index (13.8%), it contains 7 of the essential amino acids for the body and it is low in fat (in addition, we are talking about healthy fats) . So, you can’t miss these easy and healthy oatmeal breakfast recipes, you’ll love them!

Oatmeal omelet

If you are looking for breakfasts with oatmeal and eggs, an omelet is what you need!  Oatmeal and eggs together can offer a very complete breakfast or dinner for anyone (including athletes). This tortilla will give you, twice, important nutrients in important quantities: proteins of high biological value, complex carbohydrates, fiber, healthy fats, vitamins, minerals, among others. To prepare it, follow these steps:

1. Hydrate 50 g of oat flakes for 15-30 minutes. You can soak them in milk or water.
2. Drain the oatmeal and reserve.
3. Beat 2 eggs. If you want a lighter tortilla, just beat the egg whites until foamy.
4. Add the hydrated oat flakes and 1 pinch of salt. Stir until everything is well combined.
5. Pour the tortilla into a pan with hot oil. Spread it over the entire surface, so it will be thinner. Use special olive oil for frying.
6. Cook the tortilla on both sides for 3-4 minutes on each side.
7. Serve the tortilla. You can accompany it for breakfast with pieces of avocado, cherry tomato and sautéed spinach. If you prefer it for dinner, make it with whole eggs and eat it with a slice of whole wheat bread.

Tip: Raw flakes are more difficult to assimilate than soaked or cooked.

Oatmeal, yogurt and blackberry smoothie

Believe it or not, this tasty shake fights constipation. If you want to increase this effect, it is best to consume it on an empty stomach, 30 minutes before breakfast. In this way, your belly will also benefit, which little by little will deflate. Therefore, this is an ideal breakfast with oatmeal to lose weight.

If you prefer it as a nutritious shake, you can eat it during breakfast, so you will complement your nutritional needs, accompanying it with fruit, whole wheat bread with 0% fat cheese or light jam, some crepes, an egg white omelet or some oatmeal areas. Thus, you will feel full for many hours and you will not snack until lunch. To prepare this smoothie, just follow these steps:

1. Lightly wash 6-8 blackberries. Reserve them whole.
2. Wash well and chop 1 apple. Cut it in half without peeling it. Remove all the central part (the heart, the trunk and the seeds) before chopping it.
3. Place the blackberries, the chopped apple, 1 and a half tablespoons of oat flakes in the blender (it will be better if you hydrate them the night before), 2 low-fat yogurts, 1 tablespoon of flaxseeds and a pinch of cinnamon (to taste). Mix everything until you get a homogeneous consistency.
4. You can serve it with ice.

Makes for 1 serving.

Tip: You can replace yogurt with kefir. This food is probiotic; it facilitates digestion and strengthens the immune system.

Fitness oat pancakes

These light oatmeal pancakes are so versatile that you can taste them both sweet and savory. If you eat them sweet, one option is to savor them with light jam, a portion of fresh fruit and 0% fat fresh cheese. If you want to try them salty, you can stuff them with mushrooms and turkey ham (or with sautéed Swiss chard with mushrooms). In both cases, complement breakfast with a low-calorie fruit smoothie. In addition, these crepes do not contain lactose or wheat flour, so it is an ideal breakfast with oats without milk for people who are lactose intolerant. How do you prepare them? Just follow these easy steps:

1. Blend part of the ingredients. Add 50 g oatmeal and 3 egg whites to the blender. Process all the ingredients until you see an even consistency.
2. Add the remaining ingredients. Add 1 sachet of sweetener (no calories), 80 ml of almond milk and 1 pinch of cinnamon. Mix everything until you get a homogeneous texture. If you want to use this breakfast oatmeal for weight loss, you can remove the sweetener.
3. Pour a portion of dough into a pan. If the pan is non-stick, much better. You should heat it a little with a few drops of oil applied with absorbent paper. Pour the mixture in the center and spread it well by moving the pan slightly by the handle. Cook for a total of 3 minutes on both sides.
4. Roll up the crepes and cook 1 more minute.
5. Serve them stuffed to your liking. You can taste them both sweet and salty.

Serves 2 diners.

Tip: You can buy oatmeal or make it at home by grinding oatmeal.

Banana and oatmeal smoothie for weight loss

Here is a cocktail of nutrients: complex carbohydrates, proteins, vitamins, minerals (lots of potassium), antioxidants, among others. A perfect complement for a balanced, healthy breakfast that promotes weight loss. It will fill you up for hours! Making this smoothie only needs two steps:

1. Soak the oatmeal the night before. The next day, drain it, discard the water and reserve.
2. Place the following ingredients in the blender: 1 ripe banana(tambour or plantain), 1 cup low-fat Greek yogurt or nonfat plain yogurt, 1 cup fat-free soy or rice milk, ½ cup oatmeal flakes, 4 teaspoons of linseed seeds, 1 pinch of honey (to taste) and 4 ice cubes (optional).
3. Beat at high speed until you get a smooth consistency.
4. Serve. If you like, add flaxseeds.

Tip: You can replace yogurt with kefir.

Oatmeal porridge

This recipe of English origin consists of an oatmeal porridge prepared with two basic ingredients: oat flakes (oat flakes) and milk (or water). Once ready, this dish is usually accompanied with fresh fruits, dehydrated fruits, nuts, seeds and some other foods. A very complete breakfast with oatmeal and milk! In this version, our porridge contains oat milk, chocolate, assorted seeds and pomegranate seeds. You can materialize this breakfast on your table in three simple steps:

1. Pour 200 ml of oat milk into a saucepan. It also incorporates 75 g of oat flakes and 1 tbsp. of agave syrup. Stir the preparation at times, thus preventing it from sticking to the bottom of the pot. Remember that you can use the sweetener that you like the most.
2. Cook for 5 minutes or until desired texture is achieved. Keep in mind that less cooking time, lighter and more time thicker.
3. Assemble the oatmeal porridge. Add 1 tbsp. of dark chocolate chips, 1 tbsp. of assorted seeds and tbsp. of pomegranate seeds. You can add flax seeds, pipes, and chia, sesame and pumpkin seeds.
4. Serve hot and at the moment.

Tip: Traditionally, oats are soaked the night before, before preparing the oatmeal.

Oatmeal pancakes with tomato and cottage cheese

These pancakes are super protein and contain a lot of fiber. In addition, they are as appetizing as they are satiating. You can complete this magnificent breakfast with oatmeal to lose weight with a juice or a smoothie. If you want to prepare these oatmeal pancakes, take note of the following easy steps:

1. Beat 8 egg whites until foamy. Add 70 g of oat flakes and mix until completely integrated. If you soak the oats the night before, the better.
2. Add 1 tsp. baking powder (chemical yeast) and a pinch of salt. Beat the preparation, again.
3. Pour a small portion into a hot skillet. You can brush the surface with oil, but if you use a non-stick pan it won’t be necessary.
4. Cook each side 1-2 minutes.
5. Serve the pancakes with cottage cheese and chopped tomato. Spread the cottage cheese and add chopped tomato on top (to taste). You can use regular or cherry tomatoes. They are also great with arugula to taste and 2 slices of turkey (50 g). And if you prefer them sweet, add banana slices instead of tomato and keep the cottage cheese.

Blueberry Oatmeal Muffins

If you want to treat yourself, let it be healthy! For this reason, here we suggest you sweeten your palate first thing in the morning by tasting some fitness cupcakes. Yes, these light muffins can be combined with a juice or protein shake (for example, the oatmeal and banana shake). It is advisable to prepare them the day before, so you will have them ready for breakfast, following these simple steps:

1. Grease a cupcake pan. Spread it with butter or oil. You can put the paper capsules on top or use it directly like this. Booking.
2. Mix the following ingredients in a large bowl: 4 tablespoons of brown sugar or sweetener, 150 g natural yogurt (0% fat) and 2 teaspoons lemon essence.
3. Sift 1 and a half cups of oatmeal and 1 sachet of baking powder (chemical yeast). Add them to the preparation and mix until you get very dry dough. 1 sachet of yeast can contain about 16 g.
4. Beat 12 egg whites until stiff. Remember to add a pinch of salt before you start (this stabilizes the air bubbles) and use a slow speed (smaller bubbles are more stable).
5. Incorporate the egg whites into the dry dough. Do it with a wooden spoon or silicone spatula, mix little by little with encircling movements. You must carry out this step with patience; otherwise you will lose air in the preparation, as well as size in the final result.
6. Add ½ cup of blueberries and mix again. Repeat the above process to conserve air.
7. Pour the preparation into the reserved Fill each paper capsule a little more than half full. Do not fill it to the top because the batter can spill during baking.
8. Bake at 175ºC for 15 minutes. When you bake them, you’ll know they’re done when you see them turn a golden hue.
9. After the time, remove the cupcakes from the oven and let them cool on a rack. If you don’t, you cut their durability.
10. Store the muffins in an airtight tin or container. They will last between 4-5 days.

Makes 12 servings. Optionally, you can add sliced ​​almonds on top.

Mango and oatmeal smoothie

This drink is not only delicious, but also very nutritious and digestive. The properties of this smoothie are summarized as follows: diuretic effect, great contribution of antioxidants, relaxes nerves, prevents muscle weakness, prevents anemia, produces satiety, balances sugar levels in the body and prevents cholesterol, among others. For all these reasons, this drink could not be missing from our list of easy and healthy breakfast recipes with oatmeal. Follow the next steps:

1. Pour 1 1/2 cups of skim milk or nonfat milk and 1 peeled and chopped mango into the blender jar. Blend until the ingredients are integrated. If you find it tedious to peel a mango, check out how to peel a mango easily and quickly.
2. Add 1 cup of instant or rolled oats. If you use instant oatmeal you don’t need to hydrate it, but if you use traditional flakes you do. In this case, soak them the night before, drain and discard the water the next day. As this is a breakfast with oatmeal to lose weight, if you use instant oatmeal, opt for the sugar-free and whole grain version.
3. Add 1 tablespoon of honey, 1 tablespoon of brown sugar or the sweetener of your choice, 1 pinch of cinnamon (optional) and ice to taste (optional).
4. Mix until you get the desired texture. If the drink is too thick, add more ice or milk. On the contrary, if it is very liquid, thicken it by adding more oats (accompanied by a little more honey and sugar). Everything depends on your taste, yes; blend until you achieve a homogeneous drink.

Gluten-free oatmeal pancakes

These light oatmeal pancakes taste great and are gluten, egg, sugar and animal milk free.  Of course, you should always check that the label indicates that the oats are gluten-free. Also, if you want to increase the protein content of this meal, you can add crushed chia seeds to the dough. This oatmeal breakfast is very digestive, nutritious and healthy, ideal for dieters, athletes and vegans! This recipe differs very little from the conventional ones, just follow the following steps and you will see:

1. Grind ½ cup gluten-free rolled oats and 1 1/2 tbsp. flaxseed, both separately. Also book them separately.
2. Hydrate the flaxseed with 3 tablespoons of water. Let it sit until it thickens.
3. Place the gluten-free oatmeal, ½ cup cornstarch, 1 tsp. cinnamon and a pinch of salt in a bowl and mix.
4. Add to the bowl the hydrated flaxseed, 2 medium mashed bananas (mashed), ½ cup of almond milk (or other non-dairy milk), 1 tsp. of vanilla, 2 tablespoons of piloncillo honey (also serves maple syrup, rice, etc.) and 1 tbsp. vegetable oil (serves coconut oil). Mix very well until you get lump-free dough.
5. Let the dough rest for a few minutes, so it will acquire more body. If the mixture thickens too much, you can add more milk.
6. Add 1 tsp. baking soda just before cooking pancakes and mix well.
7. Preheat a skillet over medium-high heat. If you don’t have a non-stick pan, coat a kitchen paper with oil and slide it across the surface of the pan before heating.
8. Pour a portion of the batter into the pan.
9. Flip the pancake when you see bubbles appear. Approximately, that will happen in 1 minute. Then cook the other side for 30 seconds.
10. Optionally, add dark chocolate drops, pieces of plums, raisins… Do it, as soon as the first holes appear in the pancakes (in the previous step).
11. Serve your pancakes with fruits and piloncillo honey. You can also spread light jam and sprinkle with some seeds or nuts (crushed or chopped).

Tip: Flaxseed, mashed banana, and applesauce substitute for the egg.

Oat areas

Areas are a typical food of Venezuela and Colombia. Traditionally, they are made from corn, but if you want to keep fit, there is a light version with oats, delicious! You can add any light filling to these areas and preparing them is as easy as following these steps:

• Put the following dry ingredients in a bowl and mix them: 1 cup of corn flour, 1 cup of oat flakes, 1 pinch of onion salt and a little pepper.
• Pour 1 cup of warm water into the bowl and knead. Do it with your hands for a few minutes until you get homogeneous dough.
• Rest the dough for 15 minutes, it acquires more consistency.
• Make the areas in the traditional way. Take a ball into a circular shape, hold it in one hand (using a twisting motion), and flatten it a bit with the other (like gently clapping).  Finally, you adjust the edges. If you want to see another technique, I invite you to take a look at this step-by-step recipe for Venezuelan areas.
• Heat a frying pan, griddle or bud is. Pass an absorbent paper over the surface impregnated with a little oil. Heat over medium heat. The bud is a Venezuelan kitchen utensil for cooking areas.
• Place the areas on the pan and press them down a bit. Using your fingers, apply gentle pressure to them. When you have to turn them for the first time, press them again but with the spatula.
• Cook the areas on both sides for 15 minutes. Alternate each face every 3 minutes.  During the middle of cooking, reduce the frequency to 1 minute.
• Check that they are well cooked. You will know this because there will be slight bumps of a dark gold tone and a slight bulge. Also, if you tap it lightly on the bark, it will sound hollow.
• Place the areas in a container, wrapped in a cloth. This will keep them warm and the crust won’t get wet.
• Serve them stuffed. She splits the areas in half, like a sandwich. Fill with 0% fat turkey ham and cheese or any healthy filling you fancy.

Makes 4 servings.

This breakfast recipe with oats is ideal for celiac, as it contains only gluten-free corn and oats. If you are celiac, you can consume oatmeal, as long as you do not suffer from a high level of gluten intolerance. In addition, the product you consume must indicate that it is “gluten-free”.

Other breakfasts with oatmeal to lose weight

When it comes to knowing how to make breakfast with oatmeal, many people wonder how many tablespoons of oatmeal for breakfast are necessary. Well, as you have seen throughout the recipes, it all depends on the dish and the ingredients that accompany the oatmeal. Oatmeal is a prebiotic food, as it acts as a fertilizer, helping the growth of healthy bacteria. In addition, as we have said, it contains fiber, proteins, minerals and vitamins. For this reason, it is best to follow the instructions of each recipe and not set the same amount of oats for all.