5 Single-Serving Oat Recipes Under 250 Calories

4.43/5(21)

早餐燕麦片是一个经典,但这并不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茶匙枫糖浆
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茶匙枫糖浆
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

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MyFitnessPal's Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium