How to Make a tasty-Diet Bowl of Oatmeal

how to make a tasty diet bowl of oatmeal
Foods rich in whole oat sources of soluble fiber have been linked to good heart health. Oatmeal contains both calcium and potassium, which are known to reduce blood pressure.

Oatmeal is a healthy breakfast, but the standard serving size is quite small. Thanks to a few simple tricks of How to Make a tasty-Diet Bowl of Oatmeal, it’s easy to make a huge bowl of “growing oatmeal” without a huge calorie count.

What You Need

Nonstick pot (and a stove): This is really all you need. The best pot for growing oatmeal is a medium-sized one that’s wider than it is tall. But if you don’t have one that fits this description, just adjust the cook time to reach the right consistency.

Main Ingredients

Old-fashioned oats: You must use old-fashioned oats when making growing oatmeal. Instant oats or the quick-cooking kind won’t work with this method. I love oats because they’re heart healthy, full of fiber, and very satiating. Old-fashioned oats have around 150 calories and 4 grams of fiber per half cup, which is the amount used in growing oatmeal.

How to Make a tasty-Diet Bowl of Oatmeal


Add Fat-free milk or Its alternative: Using a combination of water and milk will keep the total calorie count in check without sacrificing creamy texture. If using traditional fat-free milk, add a drop or two of vanilla extract for flavor. If using a dairy alternative, choose one that’s low in calories and vanilla flavored.

How to Make a tasty-Diet Bowl of Oatmeal


Don’t Add:

No-calorie sweetener and seasonings: No need to weigh down your oatmeal with sugary calories.


Add a mix-in or two toward the end of cooking.

  • canned pure pumpkin (1/4 cup = 20 calories and 0g fat)
  • low-sugar fruit preserves (1 tablespoon = 25 calories, 0g fat)
  • reduced-fat peanut butter (1 tablespoon = 90 calories, 6g fat)
  • protein powder (1/3 ounce = 35 calories, <0.5g fat)
Read Also:  Nutritional Value of Drinking Cockroach Milk


Mix ‘n match.

  • chopped or sliced fruit (nutritional info varies, but you can’t go wrong)
  • chopped or sliced nuts (average, 1 tablespoon = 50 calories, 5.4g fat)
  • mini semi-sweet chocolate chips (1 teaspoon = 23 calories, 1.3g fat)
  • fat-free, low-fat, or light caramel dip (1 tablespoon = 55 calories, <0.5g fat)
  • raisins (1 tablespoon = 32 calories, 0g fat)
  • shredded sweetened coconut (1 tablespoon = 35 calories, 2.2g fat)


Combine 1/2 cup old-fashioned oats and a dash of salt in a nonstick pot. Add 1 cup fat-free milk (or milk alternative) and 1 cup of water.

Bring to a boil and then reduce to a simmer. Cook and stir until thick and creamy, 12-15 minutes.

Transfer to a medium bowl, and let slightly cool and thicken. Stir in any mix-ins, and top with optional toppings!

FYI: This oatmeal cooks for twice as long as standard oatmeal, and it will thicken up. Don’t worry if it seems like a lot of liquid in the beginning.

This article is featured in Hungry-girl cook-site.

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