Oats For Dinner To Lose Weight: Weight Loss Guide For You

Oats are commonly eaten as oatmeal for breakfast but it could be a savory dinner meal option as well. Moreso, oats are popularly known to help one lose weight, you may wonder if you should take them for dinner also.

Oats are fiber-rich, therefore eating oatmeal helps to reduce hunger pang and improve metabolism which invariably helps to reduce weight over time. Beyond that, it contains essential amino acids that help you sleep better, and less fat and sugar.

In this article, I will shed more light on whether eating oats for dinner can help you lose weight, as well as other benefits and downsides of oat, and oat recipes for dinner.

Can oatmeal help you lose weight?

Generally, oats contain numerous nutrients that improve overall well-being. It contains fiber which makes it stay in the stomach for long, thereby reducing hunger pangs and the need to eat often.

Through this, you stay within range of the daily recommended calorie intake. Moreso, oats contain less fat and sugar, and all this put together helps you to shed weight.

It also contains both soluble and insoluble fiber which regulate blood sugar and reduces LDL cholesterol level. Eating oatmeal for dinner helps in the release of serotonin hormone which reduces stress and calms the nerves, making you sleep better at night.

Whole oats also contain plant chemicals like phenolic compounds and phytoestrogens, which act as antioxidants that reduce chronic inflammation that causes heart disease and diabetes.

Oats are okay to consume at any time of the day, whether for breakfast, lunch, or dinner. There’s hardly any risk associated with taking oats apart from the possibility of gluten presence in them.

They are naturally gluten-free but if it is processed in an environment where gluten is present, they may carry some amount of it.

SEE: Is Raisin Bran Good for Diabetics

Is oatmeal good for dinner?

Yes. If you feel like relaxing after a long day at work, indulging in a bowl of oatmeal would help a lot. There’s an amino acid called tryptophan present in oats that acts as a form of sedative.

Tryptophan enters the brain through the help of insulin release. The brain then converts this tryptophan into serotonin. Serotonin is a brain neurotransmitter that regulates sleep, appetite, pain, and mood, including melatonin which is a hormone that controls sleeping and waking cycles.

The effect of tryptophan is that it causes a natural sleepy feeling, and makes you feel more relaxed, happy, and calm. And foods that contain melatonin help with insomnia.

SEE: Is Chocolate Bad For Sore Throat

What is the best way to eat oats for weight loss?

It is true that oats help with weight loss but it might take a while to see the effect. Here are the best recommendations for losing weight with oats:

1. Avoid sugary and instant oats

Instant oats or packaged, flavored oats often contain added sugar which increases calories and decreases the nutritional value of oats. Plain oats or steel-cut oats are the best to eat for breakfast or dinner if you’re looking to lose weight.

Most packaged flavored oats contain about 70 more calories than plain ones. So, eating them often will most likely result in weight gain in the long run.

SEE: The Differences Between Oats And Oatmeal

2. Eat it as a snack

Oats aren’t just great for breakfast, it’s an excellent snack as well. You can roast it a little in the oven and eat it with fruits, nuts, and seeds for a healthy snack.

Eating it as a snack is better than feasting on fried foods like donuts, highly processed restaurant food, and chocolates or sweets. You derive nutritional benefits like protein, antioxidants, carbohydrates, and vitamins.

3. Add fiber-rich toppings

Fiber is an essential component for losing weight. It keeps you full for a long, thereby making you eat less. Fruits like apples, strawberries, and raspberries are packed with fiber.

You can use them as toppings for your oatmeal. Not only will they make your food more nutritious, but they also act as sweeteners, making your meal even more enjoyable.

SEE: Is Raisin A Fruit Or Not

4. Do not add fatty toppings

Toppings like peanut butter and whole milk are packed with high calories and fat. Two tablespoons of peanut butter contain as many as 188 calories. A cup of whole milk contains about 180 calories and 8 grams of fat.

Instead of using peanut butter, use banana or a drop of stevia as a natural sweetener for your food. Also, go for oat milk or almond milk as healthier alternatives to whole milk.

5. Eat moderately

After eating your oats, some milk might be left in the bowl and you may be tempted to add extra oat to finish the milk. This increases the portion of food you eat which invariably means an increase in calorie intake.

Calories, sugar, and fat are the major culprits of weight gain. So, instead of adding more oats to the remaining milk after eating your oats, drink the milk instead to maintain a healthy or moderate diet.

SEE: Is Rice Bad For Weight loss? [How to Lose Weight With Rice]

Oats for dinner recipes

Oatmeal isn’t just great for breakfast, it’s a delicious meal option for dinner time too. And there are many recipes you can try out at home to make your meal more appealing, instead of just sticking to oatmeal with milk.

Here they are:

1. Oatmeal with cheddar and fried egg

For a cheesy-grit taste, add runny yolk and sticky cheddar to your oats. Add some chopped pepper and onions to make it savorer.

And if you love the crunchy feeling of walnut, you can include them in your recipe. This recipe is a balance of macronutrients and super filling.

2. Irish oatmeal leek soup

Have you tried this warm, satisfying, traditional Irish recipe? It is a classic delicious soup that is ideal for easy and quick family lunches and dinners.

Irish soup is a good source of soluble fiber which acts as a prebiotic to feed beneficial bacteria in the gut. Leek itself contains allicin, a potent antimicrobial in garlic that reduces pathogens and microbes in the gut.

SEE: Mouthwatering Smoker Recipes to Satisfy Your Cravings

3. Savory oatmeal with garlicky kale

Kale is a versatile meal that can go along with many foods including oats. In this recipe, add a little bit of sautéed garlic to spice up the flavor plus egg fried with olive oil for a healthy diet.

4. Mushroom and herb steel-cut oat risotto

This meal is a cheap, delicious, nutritious, hearty vegetarian meal. Mushrooms are really tasty and add a meaty quality to meals without meat.

You can flavor it up with a leek and a generous amount of dried ground sage and fresh thyme. If you’re not vegan, you can use chicken stock or beef, add some oat risotto with parmesan cheese and you’re good to go.

5. Oatmeal with avocado and poached egg

Including avocado in oatmeal adds a creamy texture to it and makes it feel like you added cream. Poached eggs are cooked with lower heat which reduces cholesterol oxidation and allows them to retain most of their nutrients.

In fact, poached eggs remain the healthiest egg to eat. Therefore, this delicacy is one bursting with fiber, protein, and just the right amount of fat.

SEE: Exciting Recipes to Make With Pulled Pork Leftovers


Can you eat oats at dinner every day?

No. Oats are healthy but because they take time to digest, they may stress your digestive tract if taken every day and lead to stomach complications like constipation and indigestion.

What foods burn belly fat overnight?

Eggs, tart cherries, turkey sandwiches, oatmeal, bananas, yogurt, and nuts.

How many oats should I eat a day to lose weight?

The daily recommended serving size for oats for weight loss is 50grams or half a cup whether you’re eating it for dinner or breakfast.

Does eating oats at night reduce belly fat?

Yes. Oats are fiber-rich food that is beneficial for losing weight.

What is the best time to eat oats for weight loss?

The best time to eat oats is for breakfast and dinner. It’s rich in fiber which helps to reduce hunger pang, thereby helping you eat less and reducing calorie intake.


Oats are one of the healthiest grains on earth. They are naturally free of gluten and are an excellent source of fiber, protein, vitamins, and antioxidants.

Oats and oatmeal have a lot of benefits which include weight loss. Whether you take oats for breakfast or dinner, they can help you lose weight over time.

However, don’t go overboard by taking it in excess or every day. According to experts, this may cause bloating and limit your nutritional palette. Moreso, it may increase your sugar intake over time.

So, ensure that you eat oats moderately and add some nuts, fruits, and seeds or try out different recipes as discussed in the article.

You may also read this article to know if oatmeal is good for ulcers.

I hope this article helped you. Thanks for reading.