If you’re looking for a quick, healthy, and delicious breakfast, this 3-ingredient oatmeal mug recipe is perfect. It’s high in protein, WW-friendly, naturally sweetened, and ready in just 4 minutes, a great option for busy mornings or a healthy snack.
Why This Oatmeal Mug Recipe is Great for Weight Loss
This simple oatmeal mug recipe supports weight loss in a few key ways:
- High in Fiber – Oatmeal is packed with fiber, helping you feel full longer and reducing cravings.
- Protein-Packed – Adding one or two eggs increases protein content, which helps with muscle maintenance and keeps you satisfied.
- Naturally Sweetened – Instead of added sugars, this recipe uses unsweetened applesauce or mashed banana for a naturally sweet taste.
- Portion-Controlled – It’s a single-serving meal, so you don’t have to worry about overeating.
A filling, nutritious breakfast can set the tone for your day, and this oatmeal mug is an easy way to fuel your body without spending much time in the kitchen.
Health Benefits of This Oatmeal Mug Recipe
Beyond being quick and easy, this meal provides a balanced combination of complex carbohydrates, protein, and healthy fats, while staying low in calories.
- Oatmeal – Rich in fiber, vitamins, and minerals, oatmeal supports digestion, lowers cholesterol, and keeps blood sugar levels steady.
- Eggs – A great source of high-quality protein and essential nutrients that help with energy, muscle repair, and satiety.
- Unsweetened Applesauce or Banana – A natural way to add sweetness while also providing fiber, potassium, and antioxidants.
This recipe is also naturally gluten-free (if using certified gluten-free oats), dairy-free, and free of refined sugar, making it a great option for different dietary needs.
Who Is This Recipe For?
This oatmeal mug recipe fits into many healthy eating plans, including:
- Weight Watchers (WW) – A WW-friendly meal that can be tracked using the WW 2025 program.
- High-Protein Diets – With eggs as a key ingredient, this breakfast supports muscle maintenance and energy.
- Low-Calorie Diets – At just 199 calories per serving, it’s a great light yet satisfying option.
- Meal Prep & Freezer-Friendly – Prep ingredients ahead of time for a fast and nutritious breakfast.
- Dairy-Free & Gluten-Free – When using gluten-free oats, this recipe is naturally free from dairy and gluten.
Easy 3-Ingredient Oatmeal Mug (Reader Recipe)
Ingredients
- ½ cup quick oatmeal
- 1-2 pcs egg I use two for extra protein
- ½ cup unsweetened applesauce or substitute with one medium banana, mashed
Instructions
- Mix all ingredients well in a coffee mug. Microwave on high for 4 minutes.
- Optional: Before cooking, stir in cinnamon, fresh fruit like blueberries, raisins (adds points), or craisins (adds points) for added flavor.
- My husband enjoys this recipe with added sugar and butter.
- You can also use a packet of oatmeal instead of quick oats, but note that most pre-packaged oatmeal contains added sugar.
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Nutrition
Thank you to reader Marlene for submitting this recipe. Do you have a recipe to share? Click here to submit a recipe.
More Healthy Weight Loss Recipes For You:
2Top 12 Delicious Zero-Point Weight Watchers Recipes
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