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Oatmeal is great, easy breakfast option to fuel busy days. It’s quick, filling and pretty budget-friendly. You may have heard a million and one times about the benefits of this whole grain superfood, but it’s a cliché for a reason.
Oats are a great source of fiber, an important nutrient for health. Aside from supporting regular digestion, fiber also helps keep you full—a major plus if you’re looking to maintain a healthy weight and curb mindless eating. The soluble fiber in oats has also been shown to help lower levels of LDL (“bad”) cholesterol. In fact, oats have a higher percentage of soluble fiber than other grains. They’re also a good source of tryptophan, an amino acid that’s a precursor to mood-regulating neurotransmitter serotonin. The complex carbs also support efficient serotonin production and keep you energized through the morning. In short, oats are a good option to keep on your feel-good foods menu.
That said, I see people struggle with some common things when it comes to making oats part of their routine: Portion sizes, balance and keeping things interesting. Here are my top tips for upgrading your basic bowl of oatmeal.
Portions Count
I know the label for most varieties of rolled oats list a 1/2 cup as a serving (1/4 cup for steel cut) but I typically recommend doing 1/3 cup (3 tablespoons for steel cut). Adding a tablespoon of ground flax still keeps you around 150 calories, but you’re also getting some extra fiber and heart-healthy omega-3 fatty acids. Win-win situation. Chia seeds also offer the same benefits.
Prioritize Protein
Yes, oatmeal is healthy, but it’s essentially just carbs, which your body burns through pretty quickly. Incorporating protein helps buffer the breakdown of those carbs so you stay satisfied. A few easy ways to work it in:
- Stir in a scoop of protein or collagen powder after cooking.
- Mix in ¼ cup of cottage cheese or ricotta near the end of cooking.
- Cook an egg or whites into your oats (here’s how). Another easy swap is to make your oats with cow’s milk, pea milk or soy milk instead of water or a low-protein non-dairy milk.
Add Nuts Or Nut Butter
Fat is also key for adding staying power. Simply top your cooked bowl of oatmeal with a tablespoon of nut butter or two tablespoons of nuts. You’ll get healthy fats, fiber, and a little protein. If you’re adding one of these, you can probably get away without adding additional protein, since you have the benefit of the fat and fiber in the nuts to slow the digestion of the meal. Allergic to nuts? Me too. My favorite alternatives are sunflower seed butter and tahini.
Be Picky With Toppings
A casual scroll through your social media feed will likely turn up voluminous bowls of oats topped with an endless array or fruit, coconut flakes, chocolate chips, nuts and more. In your everyday life, though, keep it real with choosing just a few. Portions count, so have a handful of berries--not the whole bowl. If you can’t decide between hemp seeds, coconut or cacao nibs, do a teaspoon of each rather than piling it on. You’ll get the same flavor experience without going overboard.
Bake It
Baked oatmeal is the ultimate make-ahead breakfast—perfect for your weekend meal prep. Mix together rolled oats, milk, a few eggs, cinnamon, vanilla, and any mix-ins you like. I’m a fan of chia seeds and berries, but the possibilities are endless. You can either make a large one to cut into single-serving squares or cook in muffin tins. This recipe is my personal go-to.
Make Overnight Oats
Soaking rolled oats overnight in milk or yogurt is an easy way to make a grab-and-go breakfast. Here’s my favorite easy recipe:
Mix together the following:
- ¼ cup rolled oats
- 1 tablespoon chia seeds
- 1 tablespoon flax seeds
- ½ cup milk of choice
- ½ cup plain yogurt
- ¼ teaspoon vanilla extract
- ¼ teaspoon cinnamon
- ½ cup berries
Cover and refrigerate overnight. In the morning, stir oats and eat. If desired, top with nuts or nut butter, coconut flakes or more fruit.
Go Savory
Savory oats are a delicious change of pace. Use savory instead of sweet spices and get creative with add-ins. I like to cook in grated zucchini and top my bowl with a fried or poached egg plus any leftover cooked veggies I have handy. Add a drizzle of tahini, maybe a sprinkle of goat cheese and you’ve got a seriously delish balanced breakfast. Honestly, you could eat this one any time of day.
