Best Low-Calorie Desserts You Can Make Easily
Desserts get a bad rap when you’re trying to eat healthy, but here’s the secret: oats can save the day. They’re naturally high in fiber, they keep you full longer, and they add a nutty flavor and chewy texture that makes sweets feel indulgent without being a calorie bomb. With a little creativity, you can use oats to whip up desserts that are satisfying, light, and easy to meal prep. Most of these recipes can be stored in the fridge for 3-5 days, so you’ll always have a guilt-free treat ready when cravings hit.
Here are 11 oat-based desserts that won’t wreck your calorie goals:
1. Oatmeal Chocolate Chip Cookies
Oats make these cookies hearty and chewy while keeping the calorie count lighter than traditional versions. Swapping butter for applesauce or banana adds sweetness without excess fat.
How to make: Mix rolled oats with a little whole wheat flour, baking powder, mashed banana, and a touch of honey or maple syrup. Add an egg (or flax egg) for binding, and stir in dark chocolate chips. Bake at 180°C (350°F) for 10-12 minutes.
Calories & storage: Around 120 calories per cookie. Keep in an airtight container for 3-4 days.
Serving tip: Warm for 10 seconds before eating so the chocolate chips melt slightly.
2. Oat Banana Bread
This wholesome bread is naturally sweet from ripe bananas and uses oats to lower the calorie load compared to refined flour loaves.
How to make: Mash ripe bananas, mix with rolled oats, a little whole wheat flour, baking powder, cinnamon, and a splash of vanilla. Use a small amount of olive oil or yogurt for moisture. Bake in a loaf tin for about 40 minutes at 175°C (350°F).
Calories & storage: Roughly 150 calories per slice. Keeps for 3-4 days on the counter or longer if refrigerated.
Serving tip: Slice and top with a thin layer of peanut butter for extra protein.
3. Oat Pancakes
Light, fluffy, and easy to customise, these pancakes rely on blended oats instead of refined flour.
How to make: Blend oats into a fine flour and mix with milk, an egg, baking powder, and a touch of vanilla. Cook on a non-stick skillet until golden on both sides.
Calories & storage: About 100 calories per small pancake. Best eaten fresh but can be frozen for 1 month.
Serving tip: Pair with fresh berries and a drizzle of honey instead of heavy syrup.
4. Baked Oatmeal Bars
These bars are a perfect grab-and-go dessert or snack, packed with oats, fruit, and a touch of sweetness.
How to make: Combine rolled oats with unsweetened applesauce, chopped nuts, dried fruit, and a splash of maple syrup. Press into a tray and bake for 25 minutes at 175°C (350°F).
Calories & storage: About 140 calories per bar. Store in the fridge for up to a week.
Serving tip: Wrap individually for a lunchbox-friendly option.
5. Oat Energy Balls
These no-bake treats are quick to assemble and deliver sweetness without refined sugar.
How to make: Mix oats with peanut butter, honey, and dark chocolate chips or dried fruit. Roll into small balls and refrigerate until firm.
Calories & storage: About 100 calories each. Keep refrigerated for up to 2 weeks.
Serving tip: Add chia seeds for extra fibre and omega-3s.
6. Oat Apple Crisp
A lighter version of the classic crisp, made with oats instead of heavy pastry.
How to make: Slice apples and toss with cinnamon. Mix oats, a little butter or coconut oil, honey, and chopped walnuts. Spread over apples and bake at 175°C (350°F) until bubbling.
Calories & storage: Around 200 calories per serving. Keeps in the fridge for 3 days.
Serving tip: Enjoy warm with a spoonful of low-fat Greek yogurt.
7. Chocolate Oat Mug Cake
A single-serve dessert that satisfies chocolate cravings in under 2 minutes.
How to make: Mix oats, cocoa powder, baking powder, milk, and a touch of maple syrup in a mug. Microwave for 1-2 minutes until fluffy.
Calories & storage: Around 180 calories per mug cake. Best eaten immediately.
Serving tip: Sprinkle with berries instead of whipped cream for freshness.
8. Oat Yogurt Parfait
A chilled, layered dessert that feels indulgent but is low in calories.
How to make: Layer oats soaked in milk with low-fat Greek yogurt, honey, and fresh berries. Repeat to create two or three layers in a glass.
Calories & storage: About 160 calories per serving. Best assembled fresh, but oats can be pre-soaked overnight.
Serving tip: Add a sprinkle of cinnamon for warmth and flavour.
9. Oat Brownies
These brownies taste rich but rely on oats and cocoa instead of heavy sugar and flour.
How to make: Blend oats into flour, mix with unsweetened cocoa powder, mashed banana or applesauce, and a touch of maple syrup. Bake until set but fudgy.
Calories & storage: Around 180 calories per piece. Store for 4-5 days in an airtight container.
Serving tip: Dust lightly with cocoa powder instead of frosting.
10. Oat Pumpkin Muffins
Spiced pumpkin muffins made with oats are moist, satisfying, and perfect for fall or anytime you want something cosy.
How to make: Mix oats with pumpkin puree, baking powder, cinnamon, and nutmeg. Add a splash of honey or maple syrup and bake in a muffin tray for 20 minutes.
Calories & storage: About 150 calories each. Freeze for up to 2 months.
Serving tip: Warm before serving and enjoy with a drizzle of honey.
11. Oat Smoothie Bowl
Creamy, cold, and naturally sweet, this dessert doubles as a nourishing breakfast.
How to make: Blend soaked oats with banana, frozen berries, and a splash of milk. Pour into a bowl and top with sliced fruit and a sprinkle of granola.
Calories & storage: Around 200 calories per bowl. Best served fresh.
Serving tip: Use cacao nibs or shredded coconut for crunch instead of high-calorie toppings.
Final Thoughts
Oats are one of those pantry staples that can turn into almost anything if you get a little creative. From fudgy brownies to creamy parfaits, they’re the perfect base for desserts that don’t weigh you down. The best part is that these recipes are easy to prep, store well, and give you that sweet fix without the guilt. Next time your cravings hit, skip the store-bought treats and whip up one of these low-calorie oat desserts instead.
