Try adding these options to your oatmeal:
- Chopped dates, dried cranberries or applesauce
- Cocoa powder, a ripe banana and a couple of drops of vanilla extract
- Peanut butter and a few drops of vanilla
- Pinch of pumpkin pie spice
- Roasted pumpkin seeds and a swirl of nut butter or a dollop of Greek yogurt
- Sprinkle of chia seeds or ground flax
- Unsweetened coconut, chopped cashews or sliced almonds.
Healthy oatmeal recipes
These baked oatmeal and carrot-cake oatmeal recipes will get your morning off to a great start. Bake the oatmeal in the evening, refrigerate it and warm it up for breakfast. The carrot-cake oatmeal is loaded with calcium, protein, fiber and vitamin A. Chia seeds are high in heart-healthy soluble fiber and omega-3 fatty acids. Both oats and chia seeds provide soluble fiber, which lowers cholesterol levels. The small amount of carrots in this recipe provides 100 percent of your daily vitamin A and is good for your eyes and immune system.
Baked Oatmeal
Servings: 8. Mayo Clinic Staff
1 tablespoon canola oil
½ cup unsweetened applesauce
⅓ cup brown sugar
Egg substitute equivalent to 2 eggs, or 4 egg whites
3 cups uncooked rolled oats
2 teaspoons baking powder
1 teaspoon cinnamon
1 cup skim milk
1 cup fresh or frozen blueberries
In a large bowl, stir together the oil, applesauce, sugar and eggs. Add the dry ingredients and milk. Mix well. Generously spray a 9-by-13-inch baking pan with cooking spray. Spoon the oatmeal mixture into the pan. Sprinkle blueberries evenly over the oatmeal. Bake uncovered at 350 degrees for 30 minutes. Serve with toppings of your choice from the ideas above.
Nutritional per 3/4-cup serving (not including toppings): 205 calories, 4 grams total fat, 105 milligrams sodium, 36 grams carbohydrates, 3 grams fiber, 7 grams protein.
Carrot Cake Overnight Oats
Servings: 1. Mayo Clinic Staff
½ cup rolled oats
⅔ cup skim milk
⅓ cup plain, nonfat Greek yogurt
¼ cup finely grated carrot
1½ teaspoons chia seeds
2 teaspoons maple syrup
½ teaspoon cinnamon
½ teaspoon vanilla extract
1 tablespoon pecans, chopped
1 tablespoon shredded coconut, unsweetened
Combine all ingredients, except the pecans and coconut, in a bowl or Mason jar. Top with pecans and coconuts and cover. Refrigerate overnight and serve chilled.
Nutritional per serving: 395 calories, 12 grams total fat, 135 milligrams sodium, 55 grams carbohydrates, 9 grams fiber, 21 grams protein