Low Calorie Porridge Recipes

In these recipes we will learn how to make low calorie oats, but not only a healthy version, but also tasty.

Low Calorie Porridge Recipes

The calories and macros are listed so you can work it in with your healthy eating plan, or weight loss diet. Or just enjoy a filling warm breakfast.

We cover five low calorie porridge recipes to suit different taste buds and calorie levels of weight loss diets, or healthy eating plans. We even have a high protein recipe to suit athletes, weight trainers and gym-goers.

These recipes are very easy to make, with minimal ingredients and only take a few minutes to put together.

 

Low Calorie Oats Recipe

Here are the recipes we are going to cover:

  1. Very Low Calorie – Porridge & Pear
    2. Low Calorie – Porridge & Protein Powder
    3. Low Calorie – Porridge, Apple & Protein Powder
    4. Low Calorie & High protein – Porridge & High Protein Yogurt
    5. High Protein – Porridge, Protein Powder & Mixed Berries

You don’t have to use the same brand as listed, just use a similar calorie number for the alternative ingredient if possible.

If you are looking for a very high calorie oats recipe and high protein, click on – High Calorie Porridge Recipe

 

Porridge Calories and Macros

Before we get into the oatmeal recipes, here are the calories, kilojoules and macronutrients, so you can compare the recipes and macros.
Please Note: Some calories and macros are rounded to the nearest whole number.

Porridge recipe calories

Porridge recipe macros

(Some of these ingredients are from Aldi supermarket, but you can easily substitute the ingredients from Coles, IGA and Woolworths.)


Recipe 1. Very Low Calorie Oats – Porridge & Pear

Low calorie porridge & pear recipe.

Our first recipe is easy to prepare and requires few ingredients.

Ingredients

  • Oats Quick 30g (1/3 cup)
  • Skim Milk Long Life Farmdale Aldi 1/4 Cup
  • ½ small pear
  • Water 1/4 Cup

Check out the variations of ingredients further down the article for additional ideas and ingredients to swap, or try.

Steps to Make It

  1. Add the oats to a bowl.
    2. Slice up half a pear and add to the oats.
    3. Pour the milk over the pear and oats.
    4. Cover the oats with water.
    5. Microwave on high for 1.30 to 2 minutes.
    6. Optional – add a sprinkle of nutmeg or cinnamon.

The milk may not cover the oats completely, so add water until the oats are covered.

You can leave the pear unpeeled for extra nutrients.

Save the other half of the pear for the next breakfast. Or freeze it for later use for a fruit smoothie.

If you like the pear soft, microwave or boil them separately. You can stew a few pears and make a few meal prep meals out of it.

If you like the pear fresh, add it to the oats after it is cooked.

 

Recipe 2. Low Calorie – Porridge & Protein Powder

Another simple recipe with added protein.

Ingredients

  • Oats Quick 30g (1/3 cup)
  • Skim Milk Long Life Farmdale Aldi 1/4 Cup
  • Protein Powder Vital Strength Protein Vanilla 1/2 scoop
  • Water 1/4 Cup

 

Steps to Make It

  1. Add oats to a bowl.
    2. Pour the milk in the oat bowl.
    3.  Cover the oats with water.
    4.  Microwave on high for 1.30 to 2 minutes or until the oats are cooked.
    5.  Add the protein powder in and stir until mixed.

If the mixture of protein powder and oatmeal is too dry, add more water.

If it is too runny, microwave it, or stir it for a thicker consistency.

 

Recipe 3. Low Calorie – Porridge, Apple & Protein Powder

Low calorie oatmeal & apple

Ingredients

  • Oats Quick 30g (1/3 cup)
  • Skim Milk Long Life Farmdale Aldi 1/4 Cup
  • Vital Strength High Protein Vanilla 1/2 scoop 12.5g
  • Apple ½
  • Water 1/4 Cup

Steps to Make It

  1. Place the oats in a bowl
    2. Diced up half an apple and add it to the oats.
    3. Pour the milk over the oats and apple.
    4. Cover the oats with some water.
    5. Microwave for 1.30 to 2 minutes on high.
    6. Mix the protein powder in. Use a dash of water if the mixture is too dry.Optional – add a sprinkle of ground cinnamon.

 

Recipe 4. Low Calorie & High protein – Porridge & High Protein Yogurt

Low calorie porridge & yogurt

Another easy recipe to make with minimal ingredients.


Ingredients

  • Oats Quick 30g (1/3 cup)
  • Skim Milk Long Life Farmdale Aldi 1/4 Cup
  • Yoguri High Protein Yogurt Strawberry 160g
  • ¼ cup water

You can substitute the Aldi Yoguri Protein yogurt, for a Danone YoPro High Protein yogurt, as they have similar calories.

 

Steps to Make It

  1. Pour the oats in a bowl.
    2. Add the skim milk and water to the oats.
    3. Microwave for 1.30 to 2 minutes on high.
    4. Add the protein yogurt and mix it in with the oats.

Try different flavoured yogurts like: vanilla, banana, caramel, etc.

 

Recipe 5. High Protein – Porridge, Protein Powder & Mixed Berries

Low calorie oats & berries

In this recipe you are using more oats and skim milk, then the other recipes.

Ingredients

  • Oats Quick 50g (1/2 cup)
  • Skim Milk Long Life Farmdale Aldi 1/2 Cup
  • Mixed Berries 1/2 cup 50g
  • Vital Strength High Protein Vanilla 1 scoop 25g

 

Steps to Make It

  1. Place the oats in a bowl.
    2. Add the berries.
    3. Pour the milk. (If it doesn’t cover the oats, add some water.)
    4. Microwave for 2 minutes on high.
    5. Add the scoop of protein powder and stir it in with the oats.

If you want extra calories, add some honey or peanut butter to the oats.

 

Variation of protein powders

Protein powder for oats.

Although vanilla protein powder works in well with oats, you can have add any protein powder flavour, like: choc mint, caramel, salted caramel, coffee, cookies and cream, strawberry, choc honeycomb and chocolate flavoured protein powder.

My personal favourite is the banana flavoured, but warm chocolate oats is the best for a cold winter morning.

High protein porridge

Some of the good quality brands of protein powder include: Optimum Nutrition Gold Standard, VPA Protein, INC, Keep It Cleaner Protein Powder, Bulk Nutrients, Vital Strength, EHP Labs, Muscle Nation Protein Powder and UProtein to name a few.

You can buy some of these protein powders from Woolworths, Chemist Warehouse, Muscle Nation, EHP Labs, Nutrition Warehouse, gyms, health food shops and various supplement stores.

Coles even has its own brand of Coles Perform Protein Powder that you can get on sale now and then. (I haven’t tried it yet for taste, or don’t know about its quality of ingredients.)

 

Variation of ingredients

Porridge recipe ingredients.

Some of the best low calorie oats are easy to make, with common ingredients and these recipes are no exception. However oats are so versatile, you can use and add all types of extra toppings, condiments and ingredients.

Additional flavours and ingredients to add could be:

  • Cinnamon
  • Nutmeg
  • Honey
  • Strawberries
  • Mixed Berries
  • Raspberries
  • Blackberries
  • Blueberries
  • Pear
  • Banana
  • Apple
  • Kiwi fruit
  • Apricot
  • Peach
  • Protein powder
  • Peanut butter
  • Almond milk
  • Coconut flakes
  • Coconut milk
  • Soy milk
  • Oat milk
  • Greek yogurt
  • Yogurt
  • Fruit salad
  • Peanut butter
  • Nutella
  • Nut butter
  • Protein powders
  • Vanilla extract
  • Custard
  • Nutmeg
  • Almonds
  • Walnuts or other types of nuts
  • Sultanas
  • Cranberries
  • Stewed plums or fruit
  • Mandarin
  • Orange
  • Mango
  • Muesli
  • Psyllium husk
  • Chia seeds
  • Linseed

Be careful with the ingredients you add or amount, as it can add the calories up for the breakfast.

The long life skim milk from Woolworths, Coles and Aldi are very similar in calories. So it doesn’t have to be the exact brand, but close in values.

For a different presentation, serve up the oatmeal in a glass or cup.

If you use almond milk, coconut and oat milk for the oatmeal, go for the low fat and low calorie varieties.

Use a pot on the stovetop to make the oatmeal, if you don’t like using the microwave. You might need to add more water. The nice aroma of porridge cooking with cinnamon, or nutmeg is comforting and warming.

Another variation of the recipe is Bircher Oats, which are oats soaked in milk overnight in the fridge. These are delicious with diced apple and cinnamon and you can have the oats served cold.

 

FAQ – Frequently Asked Questions

Can you work the low calorie porridge into ready-made meal plans?

Yes, prepared meals, ready to eat meals and meal kits can work with the low calorie breakfast.

Just plan the breakfast, lunch and dinners for the week in advance. (To work it in with your calorie strategy.)

The porridge is ideal to go with ready-made meals and popular Australian meal kit providers like: Youfoodz, Dineamic, Strength Meals Co, My Muscle Chef, Lite n Easy, Hello Fresh, Dinner Ladies and Marley Spoon

For more information on the list of calories for the Youfoodz meals, click on – Youfoodz Menu

 

Does it matter what oats you use?

Quick oats, steel cut oats, traditional oats can all be used.

But, avoid the flavoured packs, or flavoured sachets as they generally have a high added sugar content. They are also more expensive and you get less meals.

Most brands are similar in calories, so it doesn’t really matter if you buy them from Woolworths, Coles, IGA or Aldi supermarkets.

 

Can you work the low calorie oats with meal replacement shakes?

Yes, you can work the low calorie breakfast in with meal replacement shakes, like OptiFast, OptiSlim, The Lady Shake and The Man Shake. You might have the replacement shakes later on in the day and have the oatmeal for breakfast.

For more details on The Man Shake and information, visit – The Man Shake Guide

 

Conclusion

The low calorie oats makes the perfect breakfast that is not only healthy but very filling as well. The high protein and low calorie is great for people who want extra protein in their diet.

Oats are also ideal for meal planning or doing a meal prep for the week.