Oats are regarded as one of the healthiest grains due to their numerous health benefits. Packed with essential vitamins, minerals, antioxidants, and fiber, they provide a well-rounded nutritional profile of high-quality protein, healthy carbohydrates, and beneficial fats. Incorporating gluten-free oats into your balanced diet is a smart choice.
The key benefits of oats include promoting weight loss, reducing blood sugar levels, and lowering the risk of heart disease. They contain antioxidants like avenanthramides, which support heart health by reducing inflammation and relaxing arteries. Oats also improve gut health, regulate blood sugar and cholesterol levels, and promote a feeling of fullness, aiding in weight management.
Enjoy the versatility of oats by incorporating them into dishes such as oatmeal, cookies, granola, and yogurt. If you have gluten sensitivity or celiac disease, opt for oats labeled as gluten-free to ensure they are free from cross-contamination with gluten-containing grains.
Baked Banana-Nut Oatmeal Cups:
Ingredients:
1 ½ cups rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
1 ripe banana, mashed
½ cup chopped nuts (pecans or walnuts)
2 tablespoons maple syrup
1 teaspoon ground cinnamon
1 teaspoon baking powder
Pinch of salt
Optional: fresh berries for topping
Instructions:
a. Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners.
b. In a mixing bowl, combine rolled oats, milk, mashed banana, chopped nuts, maple syrup, ground cinnamon, baking powder, and a pinch of salt. Mix well.
c. Divide the mixture evenly among the muffin cups.
d. Bake in the preheated oven for about 20 minutes or until the oatmeal cups are set and golden brown.
e. Let them cool slightly before serving. You can top them with fresh berries if desired.
f. Store any leftovers in the fridge for quick and easy breakfasts throughout the week. Reheat in the microwave for about 40 seconds.
Vegan Pineapple & Coconut Baked Oatmeal:
Ingredients:
2 cups rolled oats
1 ½ cups coconut milk
1 cup diced pineapple
¼ cup shredded coconut
2 tablespoons maple syrup
1 teaspoon vanilla extract
½ teaspoon baking powder
Pinch of salt
Instructions:
a. Preheat your oven to 375°F (190°C) and grease a baking dish.
b. In a large bowl, mix rolled oats, coconut milk, diced pineapple, shredded coconut, maple syrup, vanilla extract, baking powder, and a pinch of salt.
c. Transfer the mixture to the greased baking dish and spread it out evenly.
d. Bake for 30-35 minutes or until the top is golden and the oatmeal is set.
e. Serve warm and enjoy the tropical flavors of this vegan baked oatmeal.
Sriracha, Egg & Avocado Overnight Oats:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
1 ripe avocado, sliced
1 fried egg
Sriracha sauce
Pinch of salt
Instructions:
a. In a jar or container with a lid, combine rolled oats, milk, and a pinch of salt. Mix well.
b. Cover and refrigerate the mixture overnight for easy “cooking.”
c. In the morning, top the overnight oats with a fried egg, sliced avocado, and a drizzle of Sriracha sauce.
d. Stir everything together before enjoying a satisfying and healthy breakfast.
Chocolate Banana Oatmeal:
Ingredients:
1 cup rolled oats
2 cups milk (or plant-based milk for a vegan option)
2 ripe bananas, mashed
2 tablespoons cocoa powder
1 tablespoon honey or maple syrup
Pinch of salt
Instructions:
a. In a saucepan, combine rolled oats, milk, mashed bananas, cocoa powder, honey (or maple syrup), and a pinch of salt.
b. Cook over medium heat, stirring occasionally, until the oats are cooked and the mixture has thickened to your desired consistency.
c. Remove from heat and let it cool slightly before serving.
d. If you prefer overnight oats, you can also combine all the ingredients in a jar or container and refrigerate it overnight for a no-cook version.
Overnight Matcha Oats with Berries:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
1 tablespoon matcha powder
Fresh blueberries and raspberries
1 tablespoon honey or maple syrup (optional)
Chia seeds (optional)
Instructions:
a. In a jar or container with a lid, mix rolled oats, milk, matcha powder, and honey (or maple syrup) if desired. Stir well.
b. Cover and refrigerate the mixture overnight for a quick and nutritious breakfast.
c. In the morning, top the matcha oats with fresh blueberries and raspberries, and sprinkle some chia seeds on top for added texture and nutrition.
d. Enjoy your energizing matcha overnight oats!
Baked Blueberry & Banana-Nut Oatmeal Cups:
Ingredients:
1 ½ cups rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
½ cup chopped pecans
1 cup fresh blueberries
1 ripe banana, mashed
2 tablespoons maple syrup
1 teaspoon baking powder
Pinch of salt
Instructions:
a. Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners.
b. In a mixing bowl, combine rolled oats, milk, chopped pecans, fresh blueberries, mashed banana, maple syrup, baking powder, and a pinch of salt. Mix well.
c. Divide the mixture evenly among the muffin cups.
d. Bake in the preheated oven for about 20 minutes or until the oatmeal cups are set and golden brown.
e. Allow them to cool slightly before serving. These oatmeal cups are perfect for a quick and delicious breakfast on busy mornings.
Cauliflower Oatmeal:
Ingredients:
2 cups cauliflower florets
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
2 tablespoons maple syrup
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
Pinch of salt
Optional: chopped nuts or seeds
Instructions:
a. In a food processor, pulse the cauliflower florets until they resemble rice-like grains.
b. In a saucepan, combine the cauliflower rice, rolled oats, milk, maple syrup, ground cinnamon, vanilla extract, and a pinch of salt.
c. Cook over medium heat, stirring occasionally, until the oats are cooked and the mixture is creamy.
d. Serve the cauliflower oatmeal warm, and if desired, top it with chopped nuts or seeds for added texture and nutrition.
Peanut Butter-Chocolate Chip Overnight Oats with Banana:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
2 tablespoons powdered peanut butter
1 ripe banana, sliced
2 tablespoons chocolate chips
Chia seeds (optional)
Instructions:
a. In a jar or container with a lid, combine rolled oats, milk, and powdered peanut butter. Stir well.
b. Cover and refrigerate the mixture overnight for an easy and protein-packed breakfast.
c. In the morning, top the overnight oats with sliced banana, chocolate chips, and chia seeds (if using).
d. Mix everything together, and your indulgent yet nutritious breakfast is ready to enjoy!
Cinnamon-Roll Overnight Oats:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
1 teaspoon ground cinnamon
1 tablespoon maple syrup
1 teaspoon vanilla extract
Chia seeds (optional)
Fresh or frozen fruit for topping
Nuts and seeds for added crunch
Instructions:
a. In a jar or container with a lid, mix rolled oats, milk, ground cinnamon, maple syrup, and vanilla extract. Stir well.
b. Cover and refrigerate the mixture overnight for a hassle-free breakfast.
c. In the morning, top the overnight oats with your favorite fresh or frozen fruits, nuts, and seeds.
d. Stir everything together, and your cinnamon-roll-inspired overnight oats are ready to satisfy your morning cravings.
Peanut Butter Protein Overnight Oats:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
2 tablespoons powdered peanut butter
1 tablespoon maple syrup
Chia seeds (optional)
Sliced bananas or other fruits for topping
Instructions:
a. In a jar or container with a lid, combine rolled oats, milk, powdered peanut butter, and maple syrup. Mix well.
b. Cover and refrigerate the mixture overnight for a protein-packed and easy breakfast.
c. In the morning, top the overnight oats with sliced bananas or any other fruits you prefer.
d. Stir everything together, and your protein-rich overnight oats are ready to fuel your day.
Banana Overnight Oats:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
1 ripe banana, mashed
2 tablespoons pecan butter (or any nut butter of choice)
1 tablespoon maple syrup
Optional: sliced bananas and chopped nuts for topping
Instructions:
a. In a jar or container with a lid, combine rolled oats, milk, mashed banana, pecan butter, and maple syrup. Stir well.
b. Cover and refrigerate the mixture overnight for a creamy and naturally sweet breakfast.
c. In the morning, top the overnight oats with sliced bananas and chopped nuts if desired.
d. Stir everything together, and your banana-flavored oats are ready to delight your taste buds.
Mocha Overnight Oats:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
2 tablespoons cocoa powder
¼ cup chopped walnuts
2 tablespoons maple syrup
Cacao nibs
Coffee or espresso for a coffee-flavored twist
Instructions:
a. In a jar or container with a lid, mix rolled oats, milk, cocoa powder, chopped walnuts, and maple syrup. Stir well.
b. Cover and refrigerate the mixture overnight for a delightful mocha-inspired breakfast.
c. In the morning, sprinkle cacao nibs on top for added crunch and a coffee-like flavor.
d. Enjoy your energizing mocha overnight oats for a productive day ahead.
Coconut Chai-Spiced Overnight Oats:
Ingredients:
1 cup rolled oats
1 ½ cups coconut milk
1 teaspoon chai spice blend (or a combination of cinnamon, cardamom, ginger, cloves, and nutmeg)
1 tablespoon maple syrup
2 tablespoons unsweetened shredded coconut
Optional: sliced almonds or other nuts for topping
Instructions:
a. In a jar or container with a lid, combine rolled oats, coconut milk, chai spice blend, and maple syrup. Stir well.
b. Cover and refrigerate the mixture overnight for a fragrant and creamy breakfast.
c. In the morning, top the overnight oats with unsweetened shredded coconut and sliced almonds or any other nuts you prefer.
d. Stir everything together, and your spiced coconut oats are ready to warm your soul.
Vanilla-Cranberry Overnight Oatmeal:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
1 teaspoon vanilla extract
1 tablespoon maple syrup
Dried cranberries
Instructions:
a. In a jar or container with a lid, mix rolled oats, milk, vanilla extract, and maple syrup. Stir well.
b. Cover and refrigerate the mixture overnight for a comforting and easy breakfast.
c. In the morning, stir in a handful of dried cranberries for a sweet-tart flavor.
d. Your vanilla-cranberry overnight oatmeal is ready to be enjoyed.
Pumpkin Cheesecake Overnight Oats:
Ingredients:
1 cup rolled oats
1 ½ cups milk (or plant-based milk for a vegan option)
½ cup canned pumpkin puree
2 tablespoons ricotta cheese
1 tablespoon maple syrup
1 teaspoon pumpkin pie spice
Crushed graham crackers for topping
Instructions:
a. In a jar or container with a lid, combine rolled oats, milk, pumpkin puree, ricotta cheese, maple syrup, and pumpkin pie spice. Mix well.
b. Cover and refrigerate the mixture overnight for a delicious pumpkin cheesecake-inspired breakfast.
c. In the morning, top the overnight oats with crushed graham crackers for a delightful crunch.
d. Stir everything together, and your pumpkin cheesecake overnight oats are ready to satisfy your fall cravings.
Something Extra For You…
Instant Pot Creamy Oatmeal:
Ingredients:
1 cup rolled oats (ensure gluten-free oats if needed)
2-2 ½ cups water (or sub-half with dairy-free milk for more flavor)
Optional toppings: Fresh or frozen fruit, nuts/seeds, nut butter, sweetener (such as coconut sugar or maple syrup), cinnamon, cacao nibs
Instructions:
- Add rolled oats and water and/or dairy-free milk to the Instant Pot and stir to prevent sticking. Use the lesser amount of liquid for more textured oats and the greater amount for a creamier consistency.
- Pressure cook on high for 2 minutes. It will take about 8 minutes for the Instant Pot to pressurize before cooking begins.
- Once the timer goes off, allow the oats to naturally release for 10 minutes, then release any remaining pressure.
- Carefully remove the lid once all the steam has escaped.
- Enjoy your creamy oatmeal immediately with your choice of toppings, such as fresh or frozen fruit, nuts, seeds, nut butter, sweeteners, cinnamon, or cacao nibs.
- Store any cooled leftovers in the refrigerator for up to 5 days or in the freezer for up to 1 month. When reheating on the stovetop, stir frequently and add more liquid if needed to achieve the desired consistency.
