Oats: the simplest superfood to add to your diet

With the new school year right around the corner, these humble whole grains are the perfect ingredient to save you both time and money. Read on to discover the nutrient benefits of oats and our favorite oat recipes that the whole family will love.

Health Benefits

1. Fiber-Rich - Oats are an amazing source of both soluable and insoluble fiber, which promote good gut health, blood sugar regulation and lower levels of cholesterol. Fiber also helps you stay satisfied for longer, preventing over-eating.
2. Plant-based Protein - Averaging at 5 grams per 1/2 cup, oats contain more good quality protein than many other grains, with a great balance of essential amino acids. This protein power can be further boosted by adding yogurt, nuts, or eggs to your oat-based breakfast.
3. Packed with minerals and vitamins - These include manganese, phosphorus, magnesium, copper, zinc, and iron, as well as essential B vitamins, biotin and thiamin.

⚠️ Things to watch out for ⚠️

• Oats are naturally gluten-free, but may be processed alongside wheat or other gluten containing grains, and can therefore become contaminated. If you are sensitive to gluten or have celiac disease, make sure your oats are labeled ‘gluten-free’.
• Instant oats are often packed with sugar, sodium and other additives. To get the most health benefits out of your breakfast, make sure to read the ingredients before you buy!

🥣Recipe: Simple Oatmeal🥣

1. Combine 1/2 cup of rolled oats, 1 cup of water or milk, and a pinch of salt to a pot or saucepan over medium heat.
2. Bring mixture to a boil then reduce to a simmer, stirring regularly until the mixture thickens, about 5-7 minutes.
3. When the oats have absorbed all the liquid and are a creamy texture, turn off the heat and transfer mixture to a bowl.
4. Top with your favorite toppings such as fresh fruit, yogurt, nut butter, honey, and seeds.

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Our Favorite Oat-Based Breakfasts

Why not mix up your breakfast routine with these variations on the classic oatmeal? From overnight oats to granola, give yourself a head start with these meal preppable recipes that the whole family will love.

Savory Oatmeal

Who says oatmeal has to be sweet? If you want to cut your sugar consumption in the morning or want to try oatmeal for lunch or dinner, try these savory variations.

Savory Oatmeal with Miso and Jammy Eggs⏱ -7 minutes · 📸 1low-sodium chicken broth, old-fashioned rolled oats, white miso (or more, to taste), large eggs, green onions, thinly sliced

Savory quinoa steel cut oat porridge *Instant Pot Max*⏱ 30 minutesorganic bob's steel cut oats, cooked Anasazi beans, red quinoa, shredded chicken meat, cabbages or any leavy veggies you have

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savory oatmeal recipes

Overnight Oats

A meal prepping dream, these overnight oats require no cooking at all! Simply prepare in jars the night before and leave them in the fridge for deliciously creamy breakfasts all week.

Raspberry Cheesecake Overnight Oats⏱ 5 minutes + refrigeration timecream cheese softened, vanilla Greek yogurt, honey, fresh raspberries, old fashioned oats (do not use quick oats)

Mango Overnight Oatsmango, chopped cubes, yoghurt, skim milk, chia seeds, oats

Strawberry bircher muesliold fashioned oats, apples, unpeeled, grated, chopped strawberries, chopped hazelnuts, almonds, or walnuts, Juice of 1/2 lemon

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overnight oats recipes

Baked Oats

Have your cake and eat it too! Baking oats in the oven tastes like you’re eating dessert while still setting you up for success. A now viral cooking trend, baked oats are perfect make-ahead breakfasts the whole family will love.

Easy healthy baked blueberry 🫐 Oats📸 1blueberries 🫐, oats, maple syrup, whisked eggs, milk

Carrot Cake Baked Oatmeal Cupsold fashioned rolled oats, baking powder, ground cinnamon, ground nutmeg, salt

Super duper healthy baked oatmeal⏱ 30 minsbanana, rolled oats, baking powder, cinnamon, egg

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baked oats recipes

Granola

Fancy something a bit crunchier? Mix your oats with nut butter, oil, seeds and a sweetener and crisp them up in the oven to create delicious clusters. A much healthier substitute for sugar-packed commercial cereals!

Easy Homemade Granola⏱ 45 minutesrolled oats, chopped nuts (like almonds, walnuts, or pecans), seeds (pumpkin, sunflower, etc.), honey, melted coconut oil

Chocolate Coconut and Cashew Granola⏱ 45 minutes · 📸 1rolled oats, wheat germ (optional), cashews, shredded coconut, coconut chips

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oat granola recipes

Did you try any of these recipes? Share the love and post a Cooksnap for a chance to get featured in our weekly Newsletter or on our Instagram page.

What’s your favorite oat-based breakfast? Share your recipe with us on Cookpad!

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