5 Best Oatmeal Recipes to Shrink Belly Fat, Say Dietitians (2024)

It's high in fiber. It's packed with vitamins and minerals. And it's chock-full of inflammation-fighting antioxidants. Yes, we're talking about oatmeal. It's no wonder it's often recommended as a go-to breakfast option for weight loss, and more specifically, shrinking belly fat.

However, with countless oatmeal products lining the grocery store shelves and the plethora of recipes crowding the internet, deciding which oatmeal to whip up for breakfast can feel overwhelming. Luckily, we're about to make it easier for you.

To get some oatmeal insight, we asked our medical expert board members Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, aka The Nutrition Twins, to pick out some of the best oatmeal recipes that can help shrink belly fat. Read on to see what they had to say. Then, for more, check out our 9 Best Oatmeal Recipes for a Longer Life.

Cinnamon Banana Belly Fat Burning Oatmeal

Coming in at just over 300 calories, with 23 grams of protein, and five grams of fiber, this nourishing bowl will keep you feeling satisfied while curbing your hunger cravings during the day.

"This oatmeal is packed with good-for-your-waistline, sweet creaminess to start your day without added sugar, excess calories, or the belly fat-provoking inflammation that comes with sugar," say The Nutrition Twins.

Naturally sweetened with antioxidant-rich cinnamon and bananas, this ingredient combination packs a punch against inflammation, which has been shown to cause weight gain.

Additionally, The Nutrition Twins note that the protein from the non-fat cottage cheese and egg whites helps prolong the energy boost from the oats and banana. This can ultimately help prevent overeating when your body is looking for a quick pick-me-up during the day.

Get the recipe from The Nutrition Twins.

Simple Whole30 Grain-Free Oatmeal

If you're looking for a boost of antioxidants, this is the bowl for you. Gluten-free, paleo, and Whole30-friendly, this oatmeal recipe boasts a long list of weight-loss supporting ingredients like nuts, chia seeds, flaxseeds, and spices.

"Ginger and cinnamon are packed with potent antioxidants that prevent oxidative damage from leading to the chronic inflammation that is linked to obesity," say The Nutrition Twins. "The nuts provide protein and fiber to help to keep you satisfied, so you won't be hungry for more food an hour later."

To increase the fat burn, The Nutrition Twins recommend stirring some matcha into your bowl. It's not only celebrated for being an antioxidant powerhouse, but it's also associated with lowering food intake and suppressing the formation of fat cells.

To reduce the recipe's fat content, you can also substitute the almond or coconut milk with nonfat milk, which simultaneously bumps up the oatmeal's protein, The Nutrition Twins add.

Get our recipe for Simple Whole30 Grain-Free Oatmeal.

Sunnyside Pineapple Berry Oatmeal

Eggs are known for being one of the best types of weight loss-supporting protein, so why not add one to your oatmeal?

"The sunny-side-up egg that tops this oatmeal is a belly fat-burning hero since eggs are a great source of choline, which has been found to shut off the genes that are responsible for visceral fat gain," say The Nutrition Twins.

Additionally, the blackberries and strawberries contain C3G—a phytochemical that has been shown to suppress appetite and enhance fat metabolism. At the same time, bromelain, the enzyme found in pineapple, aids in the digestion of protein. This helps prevent symptoms like bloating and indigestion.

Get the recipe from The Nutrition Twins.

Savory Oatmeal with Pistachios, Kale, Grape Tomatoes, and Feta

Who said oatmeal had to be sweet? Starting your morning with this nutrient-dense bowl makes incorporating veggies into breakfast a breeze, thanks to the anti-inflammatory and metabolism-boosting baby kale. Meanwhile, the pistachios provide plant-based protein, fiber, healthy fat, and crunch, while the hot pepper flakes—which have been shown to aid in weight loss—add a flavorful kick.

"This is an especially great way for vegetarians, vegans, and those looking to follow a more plant-forward diet to increase the protein and extend the staying power of their morning oatmeal," say The Nutrition Twins.

Get the recipe from Wonderful Pistachios.

Orange Creamsicle Overnight Oats

This ice cream-inspired recipe will keep you feeling satisfied with plenty of weight loss-supporting ingredients—and summer nostalgia.

The Greek yogurt and skim milk give the oatmeal extra protein, which is key for weight loss. This is because increasing the percentage of protein in your diet can curb appetite and increase satiety throughout the day, which helps to prevent overeating.

"Getting adequate protein is also critical for having a speedy metabolism and burning more fat, including belly fat, since protein is essential for building metabolism-revving lean muscle tissue," say The Nutrition Twins. "The Greek yogurt provides good-for-your-gut probiotics, to promote a healthy gut microbiome which is associated with less body fat."

Get the recipe from The Nutrition Twins.