Salted Caramel, Low Calorie Oatmeal

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When you are counting calories for weight loss, oatmeal can sometimes put you over your calorie limit. This delicious Salted Caramel, Low Calorie Oatmeal is the perfect breakfast that won’t put you over your calories or carbs for the day.

100 calorie salted caramel oats with calories and macros (Custom)

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I’ve been counting calories and macros for a little over a year now in order to lose weight. (read my weight loss transformation here) Almost every morning, I balance my carbs, protein, and fat by eating 1 cup of egg whites, 1/3 cup oats, and some avocado.

How many calories and carbs in oats?

I am not afraid of carbs for maintaining, and even losing weight. In fact, carbs are vital to helping me reach my physique goals.

The problem with carbs as I see it, is they are the easiest macro nutrient to overeat. That’s why I always look for ways to limit carbs, otherwise, I can go over, every single day.

My carbs for breakfast come from the oatmeal, but I like to keep it to one ounce (30 grams) or 19 grams of carbs. This is why every single morning, I portion the oatmeal out into 1/3 cup, using a measuring cup. This gives me exactly 30 grams of oats for 100 calories and 19 grams of carbs.

How to flavor your Low Calorie Oatmeal

It’s easy to get creative from there. Sometimes I’ll add berries to my oats, or banana. Depending on what I’m in the mood for.

Sometimes, I’ll add protein to the oats by either making oatmeal with protein powder, or oatmeal with egg whites, or high protein oats with Greek yogurt mixed in. (recipes for those recipes linked!)

Recently however, I’ve kept the oatmeal to 100 calories by adding non calorie, or zero calorie toppings. I was adding Walden Farms pancake syrup to my morning oatmeal to keep it low in calories, but high in flavor.

That was until I found WALDEN FARMS CARAMEL!! And you guys! I’m HOOKED!! For real. Can’t get enough. There is Walden Farms Caramel dip, as well as Walden Farms Syrup.

I found two local stores that carry it, and every time I shop and it’s in stock, I pick up more. To be honest. It’s sort of an expensive habit. The dip is almost $5 and I can eat it pretty quickly. (My store has the caramel dip by the ice cream toppings, or you can find it on Amazon for the zero calorie dip here, and the zero calorie caramel here.)

Then, I also found some 10 calorie whipped topping! Whipped topping makes this salted caramel low calorie oatmeal taste like DESSERT! I’m not being dramatic. Every morning for the past 7 days, I feel like I’m eating dessert. The whipped topping was made from almond milk, rather than dairy. And it was just as good, if not better!

Salted Caramel Oatmeal Ingredients 1200x1200

Ingredients for Low Calorie Salted Carmel Oatmeal

So, to summarize. To keep the calories to 100 for your morning oatmeal, Use:

  • 1/3 cup oats
  • 2/3 cup water (I always double the water, to have greater volume with my oats!)
  • ZERO Calorie Walden Farms Carmel dip or caramel syrup
  • 10 calorie whipped topping (optional)- I realize this pushes your oatmeal over 100 calories. So, you don’t have to use it. BUT, you won’t regret it if you do!
100 calorie salted caramel oats with calories and macros (Custom)

100 Calorie Salted Caramel Oatmeal

Delicious breakfast that tastes like dessert! Low calorie salted caramel oatmeal
4.78 from 48 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: 100 calorie oatmeal, low calorie oatmeal, salted caramel oatmeal
Prep Time: 1 minute
Cook Time: 2 minutes
Servings: 1 serving
Calories: 100cal
Author: Amy Roskelley


  • 1/3 cup oats
  • 2/3 cup water
  • 1 tablespoon caramel dip Walden Farms dip or syrup
  • 1 tablespoon whipped topping optional
  • 1 dash course salt


  • Add 1/3 cup oats and 2/3 cup water to a bowl and stir. Use a large bowl, so the oatmeal doesn't grow over in the microwave and spill over the top.
    Salted Caramel Oatmeal Ingredients 1200x1200
  • Cook in microwave for 1 full minute, on high. Take out of microwave and stir.
  • Return to microwave and cook for 30 more seconds.
  • Stir again, and top with zero calorie walden farms caramel syrup or dip. Sprinkle with course salt, and add whipped topping.


Serving: 1bowl | Calories: 100cal | Carbohydrates: 19g | Protein: 3.5g | Fat: 2.1g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
100 Calorie Salted Caramel Oatmeal
Serving Size
1 bowl
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.

I’ve got to know if you try this and love it as much as I do! Tag me on instagram, or pin this recipe to your favorite healthy recipe boards!

salted caramel 100 calorie oatmeal - healthy breakfast idea

If you need more ideas for healthy meals, check out my 1500 calorie meal plan here!! It’s free to print a full week of my plan!

Download the free 7 Day Meal Plan here.

If you liked these Printable Portion Sizes Chart options, you might also like


  1. Reddi-Wip in Almond Milk! I’m going to scout out my local grocery stores tomorrow. Thanks for another great recipe…easy and yummy!

  2. 5 stars
    Omg this is my new favorite breakfast!!! I add 1 tbsp of my Smart Balance butter for extra flavor and a little cinnamon. Thank you for this gem!!!

  3. What brand oatmeal are you using!? To make 1/3 cup to weigh out to 100 grams for 100 calories. 🤯 Mine is 150 calorie for a 1/2 cup that is 40 grams

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