When the leaves begin to change color and temps start to fall, you may find yourself wanting to trade in your cold breakfast routine for something warmer such as a nourishing bowl of oatmeal.
A comfort factor synonymous with go-to fall and winter foods isn’t the only thing going for oatmeal. “Oats are a fantastic addition to any healthy diet,” says Kelly Kennedy, RD, staff nutritionist at Everyday Health. “As whole grains, oats add valuable fiber, vitamins, and minerals that can start your day off right.” The fiber found in oats makes this food shine especially, as research shows that fiber may play a role in helping prevent health conditions such as stroke, heart disease, type 2 diabetes, and obesity.
“Choosing oats in their least processed form maximizes the nutrition that you'll be getting from them,” says Kennedy, who recommends reaching for groats, steel-cut oats, or old-fashioned oats as the most healthful options. The U.S. Department of Agriculture (USDA) notes that 1 cup of raw oats contains 8 grams (g) of fiber, which the Food and Drug Administration (FDA) points out offers about 29 percent of the daily value (DV) for someone consuming 2,000 calories per day.
And according to an analysis of data from the 2001–2010 National Health and Nutrition Examination Survey, published in the journal Nutrition Research in December 2015, adults who regularly consumed oatmeal were found to have higher intakes of protein, fiber, vitamin A, vitamin B1, calcium, phosphorus, magnesium, iron, copper, selenium, and potassium relative to adults who did not consume oatmeal. While oatmeal consumption alone likely won’t provide you with all these vitamins and nutrients, the study concluded that diets containing this whole grain were more likely to be of a higher-quality overall. Perhaps that’s why the USDA’s 2015–2020 Dietary Guidelines for Americans recommend eating six 1-ounce (oz) equivalent servings of grains per day and aiming to get at least half of those from whole grains such as brown rice, quinoa, and — you guessed it — oats.
With the recipes below, you won’t have any trouble fitting this nutritious food into your diet. In honor of National Oatmeal Day on October 29, you’ll find inspiration for everything from overnight oats to homemade granola and cookies — all recipes that are sure to stir up your oatmeal routine and help you reel in the perks!
Sweet Banana Oatmeal
This classic oatmeal recipe is perfect for the morning commuter who has only a few minutes to spare. All you need is oatmeal, a little bit of margarine, a banana, some nuts, and a touch of maple syrup and voilà! Adding banana and nuts to your oatmeal will increase your potassium and fiber intake, which can help lower your blood pressure and keep you feeling full, respectively. We recommend reaching for a small handful of slivered almonds as a source of healthy fat.
Per serving, you’ll find 250 calories, 10 g fat, 35 g carbohydrates, 8 g protein, and 6 g fiber.
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Raspberry-Almond Overnight Oatmeal
Overnight oatmeal is all the rage, and for good reason. For this recipe, combine oats, milk, yogurt, chia seeds, and almond extract in a pint-size jar. Top it off with raspberries and almonds, then refrigerate. The oatmeal will soak overnight, and in the morning, it will be a puddinglike porridge that’s perfect for an easy grab-and-go breakfast. You can double or even triple the recipe to enjoy a quick breakfast all week long!
Each serving contains 312 calories, 8 g fat, 41 g carbs, 20 g protein, and 13 g fiber.
Date-Oat Muffins
Do you enjoy a morning pastry but not the guilt of having one? If yes, this recipe from EatingWell is for you. Combine oats, nuts, flour, flaxseed, dried plums, and orange juice and zest to make this hearty muffin. The key to this recipe is lightly baking the oats and walnuts until fragrant and golden in color before mixing them with the rest of the ingredients.
Per muffin, you’ll find 255 calories, 9 g fat, 41 g carbs, 6 g protein, and 5 g fiber.
Old-Fashioned Oatmeal Bread
This low-calorie oatmeal bread will make your taste buds and waistline happy, with just 79 calories per serving. And chances are, you already have most of the ingredients. With just rolled oats, water, yeast, sugar, salt, and bread flour, this recipe can serve up two loaves of delectable old-fashioned oatmeal bread.
Oatmeal Chocolate Chip Cookies
The comfort of chocolate meets the nutrition of oats in this mouthwatering cookie from EatingWell. While they might not make the best breakfast food, they do make the perfect daytime or evening treat. Combine heart-healthy walnuts, the nutty taste of oats, and semisweet chocolate to create this satisfying treat. Shorten the baking time for a chewy consistency and leave them in a little longer if you prefer a crispier cookie.
Each cookie contains 102 calories, 5 g fat, 14 g carbs, 2 g protein, and 1 g fiber.
Oatmeal-Nut Crunch Apple Pie
Upgrade your apple pie game with this oatmeal-nut crunch apple pie recipe from EatingWell. You will need a few ingredients, including Granny Smith apples, lots of flour, brown sugar, rolled oats, and chopped walnuts. We recommend using a fork to create a picture-perfect pie edge. And don’t worry: You can skip making the crust by using a whole-wheat version from the store (we won’t tell anyone).
Each serving contains 338 calories, 13 g fat, 53 g carbs, 4 g protein, and 4 g fiber.
Scotch Oat Scones
Start your day on the right foot with a delicious but healthful low-calorie oat scone. This recipe requires minimal ingredients but brings maximum flavor. Enjoy an oat scone with afternoon tea or in the morning with a side of fresh fruit.
Per scone, you’ll find 91 calories, 3 g fat, 13 g carbs, and 3 g protein.
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Honey Granola
Homemade granola isn’t only for the bakers and artisans of the world. It’s easy to make on your own. In fact, this recipe from EatingWell has only two steps: mixing all of the ingredients together and spreading out the mixture to bake. This honey granola can be added to your smoothie, warm oatmeal, yogurt, or fresh fruit and can even be stored in the freezer for up to three months.
Each half-cup serving of honey granola contains 267 calories, 16 g fat, 28 g carbs, 7 g protein, and 4 g fiber.
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Brianna Majsiak
Author
In her role as an editor, Brianna writes and edits content around breast cancer, gynecological cancer, and hereditary cancer risk. She received her master of science degree from Columbia Journalism School, where her thesis focused on young women who are at high risk for breast cancer.
Brianna is excited to work with the Everyday Health team, which she first joined in 2018 as an intern, because she is passionate about sharing stories and resources to help others feel less alone when navigating a diagnosis or health condition. When she’s not writing, you can find Brianna creating a community for those affected by breast and gynecological cancers through the nonprofit The Breasties.