5 Single-Serving Oat Recipes Under 250 Calories

by MyFitnessPal's Recipes
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5 Single-Serving Oat Recipes Under 250 Calories

Oatmeal is a breakfast classic, but that doesn’t mean it has to be boring. These easy oat combos can be prepared in less than two  minutes or left to sit overnight. If you’re craving something sweet that has under 10 grams of sugar, these can double as a satisfying dessert or afternoon snack, too.

1. PUMPKIN OVERNIGHT OATS

Ingredients

1 packet plain instant oats
1/4 cup plain Greek yogurt
1/4 cup pumpkin puree
1 teaspoon maple syrup
1/2 teaspoon pumpkin pie spice
2/3 cup unsweetened almond milk

Directions

Place all ingredients into a Mason jar and shake or stir to combine. Cover and refrigerate overnight. Serve cold.

Nutrition (per serving): Calories: 190; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 224mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 8g; Protein: 10g

2. APPLE-CINNAMON OATS

Ingredients

1 packet plain instant oats
1/2 apple, diced
2/3 cup unsweetened almond milk
1/4 teaspoon cinnamon
1 tablespoon chopped walnuts

Directions

Combine oats, apple, almond milk and cinnamon in a microwave-safe bowl and microwave for 90 seconds. Sprinkle with chopped walnuts and serve.

Nutrition (per serving): Calories: 211; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 38g; Dietary Fiber: 11g; Sugar: 8g; Protein: 6g

3. CARROT CAKE OVERNIGHT OATS

Ingredients

1 packet plain instant oats
1/4 cup plain Greek yogurt
1/4 cup grated carrot
1 teaspoon maple syrup
1/4 teaspoon cinnamon
2/3 cup unsweetened almond milk

Directions

Place all ingredients into a Mason jar and shake or stir well to combine. Cover, refrigerate overnight and serve cold.

Nutrition (per serving): Calories: 177; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 228mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 8g; Protein: 9g

4. BERRY ALMOND OATS

Ingredients

1 packet plain instant oats
2/3 cup unsweetened almond milk
1/2 cup frozen mixed berries, thawed
1 tablespoon sliced almonds

Directions

Combine oats and almond milk in a microwave-safe bowl and microwave for 90 seconds. Top with berries and sliced almonds.

Nutrition (per serving): Calories: 198; Total Fat: 8g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 194mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 6g; Protein: 7g

5. CHOCOLATE CHERRY OATS

Ingredients

1 packet plain instant oats
2/3 cup unsweetened almond milk
1/4 cup frozen cherries
1 teaspoon cocoa powder
1 tablespoon sliced almonds

Directions

Combine the oats, almond milk, cherries and cocoa powder in a microwave-safe bowl and microwave for 90 seconds. Top with sliced almonds.

Nutrition (per serving): Calories: 185; Total Fat: 8g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 195mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 4g; Protein: 7g

Related

  • Chana

    How many grams of oats are in the package you are referring to?

    • Cindy

      That’s my question too

      • Josefina Pincetti

        X3

  • Miriam Osterman

    Why instant oats when steel-cut or rolled oats are a less processed option?

    • Davesandbrook

      Rolled oats are made instant by rolling thinner and an extra shot of steam. Same for instant steel cut, just cut smaller and steamed. Not a lot of ‘processing’.

  • LindaW

    Ditto. All of these recipes can be healthier if made with rolled oats. And all can be prepared as overnight oats. In the morning, microwave for 45-60 seconds.

  • Life Guard

    Who the F uses instant oats? Tell me one good thing about it compared to rolled oats or steel cut????
    Anyone from MyFitnessPal editor!!!!

    • Davesandbrook

      Nutritional similar. Just more convenient. Slightly higher glycemic response but still lower than most foods.
      Prepackaged instant oatmeal has added sugars and flavors. If you add your own sugars and flavors to rolled or steel cut you are making it identical to the instant packages.
      So use no-sugar-added instant for convenience.

  • Davesandbrook

    Adding unflavored whey powder is a protein boost for oatmeal. A heaping teaspoon is about 8 gms of protein.

  • Gina

    I looked up instant nutrition and am trying to understand for my own knowledge since I want to make the pumpkin recipe. So, is there a difference? No sugar. Here are the nutrition facts –
    Nutrition Facts of Plain Instant Oatmeal. I would guess rolled oats is probably cheaper though….

    Serving Size: 1 pouch (28g)

    Amount Per Serving
    Calories from Fat 20
    Calories 100

    % Daily Values*
    Total Fat 2g
    3%

    Saturated Fat 0g
    0%

    Polyunsaturated Fat 0.5g

    Monounsaturated Fat 0.5g

    Trans Fat 0g

    Cholesterol 0mg
    0%
    Sodium 75mg
    3%
    Potassium 105mg

    Total Carbohydrate 19g
    6%

    Dietary Fiber 3g
    12%

    Sugars 0g

    Protein 4g

    Vitamin A 25%
    Vitamin C 0%
    Calcium 10%
    Iron 40%

    *
    Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Holly Jacobs

    If you wanted to make any of these using quick or rolled (not instant) what would be the amount?n Thank you!

    • Janet Kisinger

      I’d like to know this, too, please. Would I use 1/3 C or 1/2 C?
      Thanks!

  • disqus_nATkQjlUzb

    There is a huge difference in rolled oats, steel cut oats and instant oats. The latter are not good for you. I’ve lost trust in this site. Who’s paying for these receipes??