Eggs & Oats: the ultimate food combination for Weight Loss

Recipes combining eggs and oats can play a huge role in your weight loss journey because they’re packed with vitamins, minerals, antioxidants, and other health-promoting bioactive compounds that are involved in energy metabolism and burn belly fat. These can be your secret ingredients for improving body composition.

16 reasons why the combination of Eggs with Oats supports Weight Loss

One of the easiest ways to combine these two beneficial ingredients is by eating an omelet. The % DV of the vitamins and minerals that you’ll see in this article are for 2 eggs and a scoop of regular oats.

1. It’s super filling

Above all, the combination of eggs with oats is good for weight loss because it promotes the feeling of fullness for a long time.

It’s particularly high in protein and fiber. A recipe with 2 eggs and a scoop of oats provides about 16 grams of protein and 2.9 grams of fiber.

Meals high in both protein and fiber have the highest satiety effect.

Fiber delays digestion and promotes satiety, as it expands and takes up a lot of space in the stomach.

Protein has the highest thermic effect. About 30% of calories of protein are burned during digestion!

In addition, increasing our daily protein intake while dieting protects the muscles. Muscle mass is necessary for a lean body and a good basal metabolism that burns many calories.

Oats are excellent dietary sources of fiber, while eggs are the highest quality source of protein. Eggs don’t contain any fiber.

2. Vitamin A

Furthermore, eggs are high in retinol; the most bio-absorbable form of vitamin A.

Normal levels of vitamin A are important for maintaining a healthy body weight. On the contrary, vitamin A deficiency increases the risk of obesity, and especially belly fat.[1]

Nutritional value of oats egg omeletPin

We should meet our daily needs of vitamin A from our diet. Getting high dosages of vitamin A from supplements may be dangerous.

Oats don’t contain vitamin A. However, they contain some lutein and zeaxanthin. These carotenoids have potent antioxidant action.

3. Vitamin B12

Also, eggs can boost your daily vitamin B12 intake. A serving of two eggs provides about 41% of the Daily Value. Eggs are among the few foods containing vitamin B12.

Poultry, red meat, fish, and dairy products are the other common foods with some vitamin B12. Most plant-based foods don’t contain any vitamin B12.

Vitamin B12 plays a key role in weight loss because it’s necessary for energy metabolism.

Vitamin B12 deficiency is more common in obese people.[2]

Athletes and fitness enthusiasts may have increased needs for vitamin B12.

4. Vitamin D

Additionally, eggs are the only common food high in vitamin D. Besides eggs, only certain fatty fish and mushrooms contain some vitamin D.

We should have normal levels of vitamin D for maintaining a healthy body weight. But, vitamin D deficiency is pretty common. Especially among obese people.

Eating too many eggs or exposing the skin to sunlight probably aren’t the healthiest ways to increase your vitamin D levels. In fact, many people who don’t live in sunny areas would benefit from taking dietary supplements with vitamin D.

You’ll find a wide variety of vitamin D supplements on iHerb. It’s the leading platform in supplements and wellness products, providing unbeatable prices.

Always consult your healthcare provider before taking any supplement or changing your diet.

5. Folate

Moreover, both eggs and oats contain decent amounts of folate. Getting adequate amounts of folate from our diet is important while following a low-calorie diet for weight loss. Folate greatly increases the chances of a successful diet.

6. Thiamine

Furthermore, oats are among the richest foods in thiamine. Hence, a 2-egg omelet with oats provides about 17% of the Daily Value of thiamine.

Healthy levels of thiamine are crucial for improving weight loss results. Among others, it’s involved in glucose metabolism. However, about 30% of obese people are deficient in thiamine.

Rice bran is the richest common food in thiamine.

7. Riboflavin

Both eggs and oats are good dietary sources. Hence, an omelet with some oats provides about 35% of the Daily Value of riboflavin. Riboflavin or vitamin B2 helps you lose weight because it’s vital for energy metabolism. Overweight individuals have a much higher rick of being deficient in riboflavin than people with a healthy body weight.

8. Iron

Most noteworthy, eating eggs with oats can skyrocket your iron intake. Both eggs and oats are good dietary sources of iron. A serving provides about 16% of the Daily Value.

Iron deficiency and anemia are pretty common among obese people, preventing weight loss. People with low levels of iron probably feel fatigued. Fatigue leads to inactivity, which keeps you fat.

Easy protein-rich oats egg omelet recipes for weight loss.Pin

So, it’s crucial to have your iron levels checked and consult your physician before starting a hypocaloric diet for weight loss.

You can prepare your favorite omelet with pumpkin seeds, quinoa, chia seeds, spinach, kale, or tomatoes. They’re among the richest common foods in iron.

But, if you really want to skyrocket your daily iron intake, you can eat an omelet with beans. Beans are the richest common plant-based foods in iron. Just a serving can provide more than 50% of the DV.

9. Zinc

Another reason why we should cook recipes with eggs and oats while dieting is because they contribute to our daily zinc intake. A serving provides about 20% of the DV. Both eggs and oats are good dietary sources of zinc.

In fact, oats are among the richest plant-based foods in zinc.

A calorie-restricted, zinc-rich diet is beneficial for the treatment of obesity. Zinc regulates appetite and improves insulin sensitivity. Above all, zinc may treat obesity-induced metabolic dysfunctions.[3]

You can boost your daily zinc intake by adding lean meat, seeds, or nuts to your favorite omelet recipe.

10. Magnesium

Oats are rich in magnesium as well. Magnesium supports weight loss because it’s involved in glucose metabolism and testosterone synthesis, prevents water retention, and many more. Animal-derived foods, like meat, dairy, and eggs, help meet our daily needs. Plant-based foods, like pumpkin seeds, chia seeds, beans, spinach, and potatoes are the best sources, though.

11. Manganese

Oats are particularly high in manganese as well. Adding just a scoop of oats to your omelet, you can skyrocket your manganese intake. A serving provides almost 45% of the DV.

Obese people have significantly lower levels of manganese. Healthy manganese status is key for reversing metabolic dysfunctions like obesity. Also, it plays an important role as a cofactor for several enzymes that control oxidative stress.[4]

Turmeric, black pepper, cumin, and garlic powder are among the richest foods in manganese. Thus, you should add spices to your recipes.

12. Phosphorus

Both eggs and oats are good dietary sources of phosphorus. An oats egg omelet provides about 43% of the DV.

Phosphorus supports weight loss as well. Above all, it enhances postprandial energy expenditure. Especially if you have a meal high in carbs. Moreover, phosphorus significantly reduces appetite! A diet high in phosphorus can decrease body weight and burn belly fat in only 3 months.[5]

13. Selenium

One of the most important nutrients for weight loss and good health is selenium. Selenium helps lose weight because it’s involved in the synthesis of thyroid hormones, metabolism, energy levels, thermogenesis, and many more. Both eggs and oats are rich in selenium. An oats egg omelet provides more than 70% of the DV.

14. Iodine

Another key reason why combining eggs with oats is beneficial while following a hypocaloric diet is because it’s particularly high in iodine. A two-egg omelet provides 33% of the DV. Eggs are the richest common foods in iodine.

How to prepare the best oats egg omelet for weight loss?Pin

It’s crucial to get the recommended daily intake of iodine for a lean body and good health because it’s an essential component of thyroid hormones. These hormones regulate many important biochemical reactions like protein synthesis. Also, they play a key role in metabolic activity and immune response.[6]

However, people who follow low-calorie diets for weight loss are more likely to get significantly less iodine than the recommended daily intake. Hence, we should consume many foods naturally high in iodine.

15. Choline

Last, but not least, eggs support weight loss because they’re rich in choline. A two-egg omelet provides 63% of the DV.

A high choline intake may reduce body weight. Most noteworthy, choline improves body composition, as it appears to decrease body fat percentage. It plays an important role in the metabolism of fat and satiety.[7]

Eggs are the richest food in choline. Beef, chicken, potatoes, milk, and kidney beans contain decent amounts as well.

16. Other

Furthermore, 2 eggs and a scoop of oats provide decent amounts of:

  • calcium (6% DV)
  • potassium (7% DV)
  • copper (12% DV)
  • niacin (2% DV)
  • vitamin B6 (7% DV), and many more.

An omelet with oats is one of the most nutritious meals you can have. Especially if you prepare it with foods high in antioxidants, such as vegetables, herbs, and spices.

Can oats & eggs make me gain weight?

Yes, although omelet is good for weight loss, it can make you gain weight. A typical 2-egg omelet with a scoop of oats has about 250 calories. But, an omelet with many fattening ingredients may have more than 700 calories. This type of omelet can make you fat. We lose weight only if we consume fewer calories than we burn.

Tips to cook an omelet suitable for weight loss

Above all, you should avoid omelet recipes with fattening foods, like butter or vegetable oils. These are almost 100% fat. Just a tablespoon of any vegetable oil has 125 calories!

Also, cheese is fattening, as it’s high in fat. We should eat only small amounts while dieting. Most favorite cheeses make us gain weight, as they have more than 60–70 calories per slice.

Add a scoop of oats to your omelet for the best snack for weight loss.Pin

Moreover, many people add too many ingredients to their omelets, greatly increasing the total calorie content of the meal.

Eating too much bread with your omelet can make you gain weight as well.

Last, but not least, you should be very cautious with portion sizes. You shouldn’t add more than a scoop (28 grams) of oats to your omelet. Oats can make you fat, as they have too many calories.

How many eggs can I eat if I’m on a diet?

Most people could consume a two-egg omelet with 2 tablespoons of oats as part of a well-balanced diet for weight loss. Much higher amounts may be bad for weight loss or health.

Keep in mind that eggs have some saturated fat. Two eggs provide 27% of the maximum safe dose. Eating high amounts of saturated fat can raise LDL cholesterol, which can be dangerous for the heart.[8]

Should I remove the yolk?

No, you should prepare recipes with the whole egg.

About 75% of the calories of eggs come from the yolk. Hence, many people eat only egg whites while dieting in order to cut down on calories. But, the yolk is the most nutritious part of the egg. Egg yolk is healthy, despite its high cholesterol content.

You could add liquid egg whites for added protein, though.

Tips to cook recipes with Eggs & Oats for Weight Loss

You could add a wide variety of nutrient-dense foods, like vegetables, herbs, and spices to your favorite egg recipes. They’re packed with nutrients that burn belly fat. Also, as these foods are high in fiber and water, they promote satiety with only a few extra calories.


Increasing your protein intake is beneficial while following a low-calorie diet for weight loss. It keeps you full and protects your muscle mass. So, you could add lean meat, tofu, mushrooms, cottage cheese, quinoa, beans chia seeds, or hemp seeds to your favorite omelet recipe.

Vitamin C

In addition, you could incorporate foods with vitamin C into your favorite omelet recipe. Vitamin C is important for weight loss, as it appears to reduce blood glucose levels and burn belly fat. But, it’s naturally abundant only in plant-based foods, such as tomato, bell peppers, broccoli, spinach, and kale.


These foods are also high in fiber. A fiber-rich diet supports weight loss, as it promotes satiety! Other fiber-rich common foods that taste great with eggs are rice, avocados, onions, potatoes, carrots, and mushrooms.

Herbs & Spices

It’s good for you to use a wide variety of spices and dried herbs in your egg recipes. like garlic powder, black pepper, or turmeric. They’re the richest foods in antioxidants. These compounds neutralize free radicals and fight chronic low-grade inflammation; a common cause of obesity.

Moreover, spices provide flavor to recipes. Therefore, less salt is required. Consuming more salt than the recommended daily intake has been related to higher body fat mass. According to a study, just a 1-gram increase in salt per day may increase the risk of obesity by up to 28%.[9]

What foods should I add to omelet to lose weight?Pin

Nutritional yeast

Also, you could add flavor to your egg and oat recipes by sprinkling some nutritional yeast. This is a great vegan alternative to cheese. A tablespoon has only 20 calories. Most noteworthy, nutritional yeast has no saturated fat or cholesterol. Also, nutritional yeast is often fortified with vitamin B12 and folic acid.


In addition, it’s important to prepare your favorite egg and oat recipes with foods high in omega-3s. A diet high in omega-3s appears to burn belly fat and improve body composition. In fact, omega-3s may protect lean body mass while dieting.[10]

Certain seedsnuts, fish, as well as avocado, are the main dietary sources of omega-3s for most people. Also, there are enriched eggs with high amounts of omega-3s!

Easy Recipe Ideas with Eggs & Oats

There are countless ways to enjoy your favorite oats egg omelet. As a rule of thumb, you should add plant-based foods to increase the antioxidant and fiber content of your meal.

Creative Recipe Ideas with Eggs & Oats!

  • Savory Oatmeal Bowl: Combine cooked oats with chopped vegetables like bell peppers, spinach, or mushrooms. Scramble your eggs and add them on top along with your favorite spices and seasonings. Finish with a drizzle of hot sauce or sriracha.
  • Oatmeal Fritters: Mix cooked oats with chopped herbs, grated cheese, and whisked eggs. Form into patties and pan-fry until golden brown on both sides. Enjoy with a dollop of sour cream or yogurt.
  • Sweet Oat Pancakes: Blend cooked oats with mashed banana, cinnamon, and a pinch of baking powder. Mix in the eggs and cook like regular pancakes. Top with fresh fruit, maple syrup, or nuts.
  • Baked Oatmeal Cups: Combine rolled oats, mashed banana, chia seeds, spices, and milk in a muffin tin. Top with dollops of scrambled egg and bake until golden brown. Perfect for on-the-go breakfasts.
  • Egg Drop “Ramen”: Cook noodles in a flavorful broth with vegetables like carrots and peas. Poach the eggs in the broth and add them to the noodles along with cooked oats for a thick and satisfying meal.
  • Oatmeal Breakfast Bars: Mix rolled oats, nut butter, dried fruit, and the whisked eggs. Bake in a pan until set and cut into bars for a portable and healthy snack.
Diet tips | Recipes with Eggs & Oats support Weight Loss!Pin
  • Oatmeal-Crusted Chicken Nuggets: Dip chicken pieces in a mixture of beaten eggs and mashed oats. Bake or pan-fry for a healthier and delicious take on a classic.
  • Stuffed Peppers: Use bell peppers as bowls. Cook oats with ground meat, spices, and chopped vegetables. Stuff the peppers with the mixture, top with grated cheese, and bake until golden and melty.
  • Oatmeal Breakfast Burrito: Spread a tortilla with mashed avocado, top with cooked and seasoned oats, scrambled eggs, and your favorite breakfast toppings like salsa and cheese. Roll up and enjoy!
  • Oatmeal Pizza Bites: Spread cooked oats on a baking sheet like a pizza crust. Top with tomato sauce, chopped vegetables, cheese, and a cracked egg. Bake until the egg is set and the crust is golden.
  • Oatmeal Crêpes: Blend cooked oats with flour, milk, and an egg for a quick and easy crêpe batter. Fill with savory or sweet ingredients like ricotta and spinach or Nutella and bananas.
  • Oatmeal-Crusted Salmon: Coat salmon fillets in a mixture of rolled oats, herbs, and spices. Bake or pan-fry for a crispy and flavorful dish. Serve with steamed vegetables or a salad.
  • Oatmeal Apple Crisp: Combine rolled oats, chopped nuts, spices, and brown sugar for a crumble topping. Layer with sliced apples and bake until golden brown and bubbly. Top with a scoop of frozen yogurt for a warm and healthy dessert.
  • Oatmeal Risotto: Toast oats in olive oil with chopped onions and garlic. Add vegetable broth gradually, stirring constantly, until creamy. Fold in cooked spinach and top with a poached egg for a luxurious vegetarian meal.

Remember, these are just starting points! Feel free to experiment with different ingredients, spices, and flavors to create your own unique and delicious dishes using 2 eggs and a scoop of oats.

10 Protein-rich Omelet Recipes with Oats for a lean body

  • Spinach and Turkey Omelet: Sauté some lean ground turkey with spinach, garlic, and onions. Add the mixture to your omelet along with a scoop of oats. Season with thyme or oregano.
  • Herb-Roasted Chicken Omelet: Use cooked herb-roasted chicken as your protein. Add in some sautéed bell peppers, onions, and a scoop of oats. Season with rosemary and thyme.
  • Mexican-inspired Omelet: Cook some lean ground beef with taco seasoning. Fill your omelet with the beef, diced tomatoes, onions, and a scoop of oats. Top with fresh cilantro and a sprinkle of chili powder.
  • Smoked Salmon and Dill Omelet: Fold smoked salmon into your omelet, along with a scoop of oats and fresh dill. Add some diced red onions for extra flavor.
  • Greek-inspired Omelet: Sauté lean ground turkey with garlic and oregano. Fill your omelet with the turkey, diced tomatoes, feta cheese, and a scoop of oats. Garnish with fresh oregano.
easy & quick omelet recipes for weight lossPin
  • Herb-Roasted Turkey Omelet: Use diced cooked herb-roasted turkey as your protein. Add sautéed mushrooms, onions, and a scoop of oats to the omelet. Season with sage and thyme.
  • Chicken and Broccoli Omelet: Cook diced chicken breast with garlic and paprika. Add steamed broccoli florets, a scoop of oats, and the chicken to your omelet. Sprinkle with chopped fresh parsley.
  • Italian-inspired Omelet: Sauté lean ground turkey or chicken with Italian seasoning. Fill your omelet with the turkey, diced tomatoes, spinach, and a scoop of oats. Top with grated Parmesan cheese and fresh basil.
  • Herb-Roasted Pork Omelet: Use diced cooked herb-roasted pork as your protein. Add sautéed zucchini, onions, and a scoop of oats to the omelet. Season with dried thyme and sage.
  • Curried Vegetable Omelet: Sauté a mix of vegetables like bell peppers, onions, and zucchini with curry powder. Add the vegetables, a scoop of oats, and cooked diced chicken or turkey to your omelet. Garnish with fresh cilantro.

10 Vegetarian Omelet Recipes with Oats for Weight Loss

  • Mediterranean Omelet: Sauté diced bell peppers, red onions, and cherry tomatoes with a blend of Mediterranean herbs like oregano and basil. Add crumbled feta cheese and a scoop of oats.
  • Spinach and Mushroom Omelet: Sauté sliced mushrooms and baby spinach with garlic and a pinch of thyme. Incorporate a scoop of oats. You could add diced tofu or cooked beans for extra protein.
  • Black Bean Omelet: Sauté diced bell peppers, onions, and corn kernels with cumin and chili powder. Add cooked black beans and a scoop of oats. Garnish with fresh cilantro.
  • Curried Tofu and Vegetable Omelet: Sauté diced tofu with curry powder, turmeric, and ginger. Add mixed vegetables like bell peppers, zucchini, and carrots. Incorporate a scoop of oats. Season with fresh cilantro.
  • Greek-style Omelet: Sauté diced tomatoes, red onions, olives, oregano and garlic. Add crumbled feta cheese and a scoop of oats.
How to cook omelet to prevent weight gain?Pin
  • Tofu and Broccoli Omelet: Sauté diced tofu with soy sauce and garlic. Add steamed broccoli florets and a scoop of oats. Sprinkle with sesame seeds for added crunch.
  • Mexican Black Bean and Avocado Omelet: Sauté diced bell peppers, onions, and jalapeños with cumin and paprika. Incorporate cooked black beans and a scoop of oats. Top with sliced avocado and fresh cilantro.
  • Italian Herb Omelet: Sauté diced tomatoes, zucchini, and onions with basil and oregano. Add crumbled goat cheese and a scoop of oats. Garnish with fresh basil.
  • Spinach and Feta Omelet: Sauté baby spinach with garlic. Add crumbled feta cheese, a scoop of oats, and your choice of cooked beans (e.g. chickpeas). Season with black pepper.
  • Asian-inspired Tofu and Vegetable Omelet: Sauté diced tofu with soy sauce, ginger, and garlic. Add stir-fried mushrooms, onions, and carrots. Incorporate a scoop of oats. Garnish with sliced green onions.

5 Vegan Omelet Recipes with Egg Replacer

Here are 5 omelet recipe ideas using egg replacer or chickpea flour to mimic the texture and consistency of traditional omelets.

  • Chickpea Flour and Vegetable Omelet: In a bowl, mix chickpea flour, water, a scoop of oats, and spices, such as turmeric, cumin, and paprika. Pour the batter onto a heated non-stick pan and spread it evenly. Add sautéed vegetables like bell peppers, onions, and spinach. Cook until the omelet is firm. Then fold it over. Serve with a side of beans or tofu for extra protein.
  • Tofu and Veggie Omelet with Egg Replacer: Crumble firm tofu and sauté it with diced bell peppers, mushrooms, and onions. Season with garlic powder, onion powder, and nutritional yeast. In a separate bowl, prepare the egg replacer according to the package instructions. Add the prepared egg replacer mixture to the sautéed tofu and vegetables, along with a scoop of oats. Mix everything together and cook until the tofu is lightly browned, and the vegetables are tender. Serve with a side of beans for extra protein.
Combine Eggs with Oats in your recipes for Weight Loss.Pin
  • Lentil and Spinach Omelet with Egg Replacer: Cook red lentils until soft, then drain and mash them. In a bowl, combine the mashed lentils with a scoop of oats, finely chopped spinach, and a mixture of cumin, coriander, and paprika. Prepare the egg replacer according to the package instructions and add it to the lentil mixture. Mix everything together until well combined. Spread the mixture onto a heated non-stick pan and cook until firm. Fold the omelet and serve with a side of beans or tofu for added protein.
  • Black Bean and Corn Omelet with Egg Replacer: In a blender, combine black beans, corn kernels, a scoop of oats, water, cumin, chili powder, and garlic powder. Prepare the egg replacer according to the package instructions and add it to the blender. Blend until smooth to create a batter. Pour the batter onto a heated non-stick pan and cook until firm. Fill the omelet with sautéed bell peppers and onions.
  • Mushroom and Herb Omelet with Egg Replacer: Sauté sliced mushrooms with garlic, thyme, rosemary, and parsley. In a bowl, mix a scoop of oats, water, and egg replacer according to the package instructions. Add the prepared egg replacer mixture to the sautéed mushrooms and herbs. Cook until the mixture is firm.

You can find a wide variety of egg replacers on Amazon.

What’s the best time to eat Eggs with Oats to burn fat?

You can eat an oats egg omelet for weight loss at any time of the day.

Breakfast or brunch

Eating an omelet or any other favorite snack with eggs with oats at breakfast or brunch supports weight loss because it can keep you full for many hours. It helps you regulate the total energy intake of the day.

Eating healthy, filling food in the morning stimulates the synthesis of satiety hormones. That’s important for following a hypocaloric diet for a long time.

At lunch

Also, you can eat your favorite recipe with eggs and oats at lunch. You can combine it with beans, tofu, mushrooms, or lean meat for added protein. That’s a healthy, super-filling, complete meal.

After exercise

Another great time to eat oats and eggs for a lean body is after a workout. The combination of these foods provides both high-quality protein and carbs that the muscles need.

At dinner

Moreover, you could eat eggs and oats at dinner. You could add foods high in melatonin for better sleep. You shouldn’t add too many ingredients to your dinner, though. Your dinner should be light if you want to lose weight.

What’s the worst time of the day to eat Eggs?

You should have dinner at least two hours before bedtime. Otherwise, the risk of gaining weight is increased 5-fold. Hence, the worst time of the day to eat eggs for weight loss is right before bed.

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