Top 15 low calorie recipes

Light cuisine does not have to be bland, boring and tasteless. On the contrary!

Our 3Bears Porridge varieties prove this to you every morning! With each 3Bears Porridge variety, the portion has less than 200 kcal (if prepared with water) and will fill you up for hours! But there is more to it than just porridge...

If you want to enjoy light and healthy food, this collection of great low-calorie dishes from snacks to overnight oats is just right for you.

The following recipes are low in fat and calories, providing complex carbohydrates, vegetable protein and fibre instead. All great sources of energy that keep you full longer. And it's not only light and low in calories, it also goes fast and tastes delicious. Included are great recipes for porridge, overnight oats, desserts, snacks and much more.

By the way, we are always incredibly happy about feedback on our recipes, your variations and pictures! Leave us a comment, contact us ( or share your great porridge moments on Instagram and Facebook @3bearsporridge



1. Low calorie apple cinnamon smoothie

The smoothie can be prepared directly with the pure porridge mixture or with the 3Bears Porridge Flakes, which are already soaked overnight. It goes in no time at all and all you need is a blender. Breakfast has rarely been so easy!


2. Berries Porridge full of vitamins

Make yourself #bear strong! Do something good for yourself and spoil yourself with the vitamin-rich fruit porridge of our guest blogger oneslicemore. This can also be prepared wonderfully with the Thermomix.

3. Chocolate proats with fresh strawberries

Overnight oats are not only great for saving time in the morning, but they are also super tasty and will keep you full for a long time as the oatmeal swells. Aren't chocolate porridge and strawberries just made for each other? The proof is in our strawberry chocolate proats, with our fabulously delicious new variety of fine cocoa! 

4. Apple Cinnamon Proats for Athletes

You can easily create a quick but magically delicious Proats Breakfast from our cinnamon apple as overnight oats with low-fat curd and toppings.

Goes fast and is ideal for athletes!


5. Vegan Overnight Oats with Banana

A vegan treat! The Overnight Oats with 3Bears Porridge Poppy Banana, are very easy to prepare and in combination with blueberries a wonderful vegan taste magic. A truly beary taste experience!

6. Porridge Greek Style

Conjure up a bit of Greek freshness on the breakfast table with this porridge, which you simply prepare in the pot or microwave and then add toppings to create a Greek taste experience!

7. Fruity Proats Porridge Bowl

For a great start into the day, you can easily prepare 3Bears Porridge Fruity Coconut in a pot or microwave. You can also create your own high-protein berry quark. That sounds fabulous!

8. High Protein Berries Smoothie


This berry smoothie can be prepared directly with the pure 3Bears Porridge mix or with 3Bears Porridge flakes that have already been soaked overnight. It goes in no time at all and all you need is a blender.

9. Summertime Vitamin-Porridge

This Bowl is just bubbling with colour, texture and flavour! Crunchy fruit, crunchy nuts and the creamy porridge make this recipe a low-calorie, healthy and delicious breakfast on warm summer days. The vitamins of the fresh fruit, plus the valuable nutrients of the "superfood" oats, provide a good energy boost in the morning.

10. Fattening Banana Smoothie

The smoothie can be prepared directly with the pure Poppy Banana Porridge mixture or with 3Bears Porridge Flakes that have already been soaked overnight. It goes in no time at all and all you need is a blender.
The best thing about it is that it keeps you full for a long time and doesn't have many calories!

11. Summer-Porridge-Bowl with Frozen Berries

Sweet and sour berries harmonize wonderfully with the natural oat aroma of our Kerniger Classic. They are also a real energy booster in the morning - and perfect for a full breakfast without added sugar.

12. Overnight Oats with yoghurt and fresh berries

Who wouldn´t like to start the morning with #bearstrong overnight oats to give you lots of energy for the day. With this berry recipe, you can have a really good time.

13. Green Mango Smoothie

What about the resolutions? If you have also made up your mind to make your life healthier, then this smoothie is just right for you!

With little sugar - but with many good and important nutrients and our fabulous Poppy Banana. And the best thing about it: In just 5 minutes you can conjure up this real wake-up call.

14. Hearty Porridge: Spicy Avocado Porridge Bowl

Here at 3Bears we love our fruit, but you really can't underestimate our pithy classic. Especially in the carnival season it can dress up incredibly well - for example as a hearty avocado porridge. Juicy mushrooms, fresh basil and a ripe avocado to go with it - it couldn't be better!

15. Vegan coconut porridge with figs and apricot compote

Whether sun or rain, we always like fruity colours in the porridge bowl! Just right for in between or for the perfect start into the morning. Just like each of our porridge varieties, this magic taste will keep you full for a long time. Just fabulous!



Every adventure begins with a bowl of porridge. Share your adventures with us using #PorridgeStories and tagging @3Bears_uk. Gobble up and go get em.

Leave a comment

Comments will be approved before showing up.