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Sweet, Savory, and Totally Healthy Oatmeal Recipes
Oatmeal Around the Clock
Healthy oatmeal recipes tend to be limited to breakfast menus, but by adding in some savory ingredients such as mushrooms, cheese, and broccoli you can make them work throughout the day. I often eat a sweet oatmeal on cold winter mornings and will choose a heartier version for lunch or dinner.
The filling grain offers up to 4 grams of fiber per cooked cup and oatmeal can be satiating for hours when paired with foods that are good sources of protein and healthy fat. Research has shown that oatmeal, compared to more sugary, ready to eat cereals, helps you control your appetite and feel fuller longer. Plus, adults who eat oatmeal have been found to have higher diet quality, better nutrition, and lower body weight.
Need new ideas for cooking it up? I asked six of my dietitian colleagues to share their favorite healthy oatmeal recipes. These sweet and savory offerings are easy to make and will keep you fueled throughout the day, whether you have them after a challenging morning workout or as an at-work snack. After all, if omelettes can move off the breakfast menu so can oatmeal.
Cherry Oatmeal Bowl
This is one of my go-to breakfasts, and I often recommend it to clients because it's filling and delicious. The cherries provide fiber, immunity-boosting vitamin C, and disease-fighting antioxidants—and the almonds, flaxseed and chia seeds offer fiber and protein. Plus, it only takes about five minutes to cook in the microwave, making it the perfect meal for busy mornings.
Get the recipe: Cherry Oatmeal Bowl
Quick Berry Oatmeal
"This recipe is a healthy way to start the day, thanks to fiber from the oats, berries, and nuts; protein from milk and nuts; omega-3 fats from nuts; and calcium and vitamin D from the milk," says Jessica Levinson, M.S., R.D.N., a culinary nutrition consultant and owner of Nutritioulicious. You'll stay fueled all morning long.
Get the recipe: Quick Berry Oatmeal
Banana Coconut Oatmeal with Pistachios
Oats plus potassium-packed bananas are the ultimate combo. "The mineral helps you maintain good blood pressure and a healthy heart," says Meri Raffetto, R.D.N., owner of Real Living Nutrition Services. "Topping the recipe off with pistachios gives you protein, fat, and a good dose of vitamin E, an antioxidant that helps slow down cell damage."
Get the recipe: Banana Coconut Oatmeal with Pistachios
Broccoli Cheddar Oatmeal Bake
This savory baked recipe contains broccoli, which "is high in immune-boosting vitamin C and phytochemicals," says Kelli Shallal, M.P.H., R.D., and author of the blog Hungry Hobby. She notes the recipe is a healthy alternative to broccoli-and-cheddar soup.
Get the recipe: Broccoli Cheddar Oatmeal Bake
Mushroom Oat Cakes with Pecans
These oat cakes feature several beige foods: oats, mushrooms, and pecans. "Even though eating the rainbow is a good rule of thumb most of the time, there are plenty of beige foods that are also super healthy," says Janice Newell Bissex, M.S., R.D.N., who heads up MealMakeoverMoms.com with Liz Weiss, M.S., R.D.N. "Our oat cakes are a good source of heart-healthy fats, fiber, protein, and iron."
Get the recipe: Mushroom Oat Cakes with Pecans
Healthy Fruit and Cream Oatmeal
This breakfast is a nutritious take on instant fruit-and-cream oatmeal. "It uses coconut milk and a no-added-sugar fruit-and-chia-seed jam for a creamy consistency and sweetness," says Rachael Hartley, R.D., C.D.E., owner of Avocado a Day Nutrition. "These ingredients are instead of the added sugar and artificial flavors found in instant fruit-and-cream packets."
Get the recipe: Healthy Fruit and Cream Oatmeal
Oats with Blueberries, Ginger, Coconut, and Hemp Seeds
During the winter, using frozen fruit including blueberries, offers more variety. "We can rely on frozen fruits to satisfy our cravings," says Katie Cavuto, M.S., R.D., of NourishBreatheThrive.com. "This recipe looks complicated, but it can be ready to eat in minutes."
Get the recipe: Oats with Blueberries, Ginger, Coconut, and Hemp Seeds