Oatmeal is a complex carbohydrate that packs a punch nutritionally. It's rich in several vitamins and minerals, including copper, magnesium, and zinc, and boasts an impressive amount of fiber in every serving.
Oats have been studied extensively, proving their many health benefits when included in a well-balanced diet. They can support balanced blood sugars, heart health, weight management efforts, and gut health.
While oatmeal can be a nutritious meal on its own, incorporating various oatmeal toppings can elevate your breakfast experience and add a plethora of nutrients to the dish. The options are endless, so no two morning meals have to be the same. Here are the healthiest toppings you can add to your oatmeal.
Adding almond butter to your oatmeal gives it a creamy texture while also adding a boost of nutrients. One tablespoon (tbsp) of almond butter provides 3 grams (g) of protein and just under 9 grams of healthy fats. Almond butter is rich in monounsaturated fats, which have been shown to improve cholesterol levels and reduce the risk of coronary heart disease. Plus, its fat content helps satiate your hunger and keep you full between meals.
2. Peanut Butter
Adding peanut butter to oatmeal is a quick and easy way to enjoy a flavorful and nutritious breakfast. Mixing in 1 tablespoon of peanut butter adds 3.6 grams of protein and 8 grams of fat to an already nutrient-dense oatmeal. It brings a creamy texture and keeps you fuller for longer. Those who love a peanut butter and jelly sandwich can also add in a spoonful of jelly or mashed berries to mimic this classic sandwich.
Chia seeds may be small, but they're packed with nutritional value. Adding one teaspoon (tsp) to your bowl of oatmeal can significantly boost your oatmeal's nutrition. Chia seeds are low in carbohydrates and calories but rich in fiber and omega-3 fatty acids. Omega-3 fatty acids are known for fighting inflammation, while fiber supports gut health and prevents constipation. Chia seeds also contain antioxidants that fight oxidation and help reduce the risk of certain types of cancer.
4. Flaxseed
Flaxseed is a fiber crop that's rich in biologically active compounds that offer many nutritional properties and benefits. It contains fiber and potent omega-3 fatty acids, such as alpha-linolenic acid, which may reduce the risk of heart disease. Regular consumption of flaxseed may improve your blood pressure, fasting glucose, and insulin resistance.
Mixing ground flaxseed into oatmeal adds a nutty flavor and thickens the texture for a unique breakfast experience. Plus, It pairs well with other ingredients like fresh fruit or eggs.
Savory toppings, like poached eggs, can also be a great addition to oatmeal. Poaching eggs is simple, and adding just one poached egg to your oatmeal breakfast increases its protein content by 6 grams. A poached egg has a liquid yolk and semi-solid white, adding an exciting texture to your soft oatmeal. Plus, while all eggs can fit into a well-balanced diet, research continues to highlight poached eggs as one of the most nutrient-dense ways to prepare eggs.
The Healthiest Way to Prepare an Egg
6. Protein Powder
Protein powder is an efficient way to boost your protein intake, but its uses aren't limited to protein shakes or smoothies. Adding a scoop to your bowl of prepared oats is an excellent way to boost your meal's protein content. It mixes well with warm oatmeal, and the flavor options are endless.
Depending on the brand, protein powders are available in various flavors, such as vanilla, chocolate, and mocha, among many others.
Topping oatmeal with strawberries can enhance its taste and nutrition. Strawberries are packed with vitamin C, antioxidants, and fiber, all of which support a healthy immune system, skin, and digestion. Their sweet-tart taste pairs well with oatmeal's understated flavor, and their vibrant color and intriguing texture elevate the overall experience of eating bland oatmeal.
Depending on your preference, strawberries can be sliced and added to warm oatmeal or frozen and added to overnight oats.
8. Blueberries
Blueberries are a nutrient-rich fruit packed with antioxidants that support heart health and cognitive function. They're low in calories and high in fiber, which supports satiety while improving gut health. When combined with oatmeal, blueberries make a nutritionally balanced breakfast that satisfies the senses. Their vibrant hue adds a pop of color, and their sweet flavor mixes delicately with oats to elevate your morning meal.
Blackberries also make a great addition to a bowl of oatmeal. They are rich in vitamins C and K and antioxidants like anthocyanins, which promote immune function and cardiovascular health. Their firm texture, thanks to their fiber content, creates texture variety in a bowl of prepared oatmeal, and they pair well with other fruits and nuts.
10. Acaí Berry
Adding açaí berries to oatmeal adds a vibrant burst of color and flavor along with a host of nutritional benefits. Açaí berries are loaded with antioxidants, which offer protection for your heart, gut, and brain. Combining açaí with oatmeal creates a blend of sweet and tart flavors atop the hearty texture of plain oats. Together, they are a nourishing start to the day.
Those who prefer oatmeal with a thin consistency may choose to add milk to their oats after they're prepared. Any milk works: including cow's milk, almond milk, soy milk, and oat milk. Those who are lactose-intolerant may opt for almond or soy milk. No matter the type, adding milk to oats can add a variety of nutrients to your well-balanced breakfast.
For example, cow's milk and almond milk contain impressive amounts of calcium to support bone health, muscle contractions, and nerve signaling.
12. Maple Syrup
A small drizzle of maple syrup can go a long way in a bowl of oatmeal. Its sweet flavor mixes well with plain oats, creating a warm and hearty start for your morning meal.Plus, maple syrup has a lower glycemic index than sugar, meaning it won't impact blood sugar levels as quickly. In addition to oats, it pairs well with other ingredients like apples, apricots, and nuts.
Drizzling honey on top of your prepared oatmeal adds sweetness and potent nutrients, all from a natural source. Honey contains phenolic compounds that are responsible for its many antioxidant, anti-inflammatory, and antimicrobial properties. It pairs well with other ingredients, like fresh fruit or nuts.
14. Sliced Almonds
Sliced almonds are a convenient way to add crunch to a soft bowl of oatmeal. They can be purchased pre-sliced and ready to add to various dishes. Almonds are rich in vitamin E, magnesium, calcium, and phosphorus.
Nuts are also high in healthy fats, which support various body functions and are essential for the absorption of fat-soluble vitamins. Healthy fats also help keep you full between meals.
Dark chocolate is often called a functional food, as research continues to highlight its many health benefits. Its many bioactive components support overall health and safeguard against many chronic diseases, such as cardiovascular diseases, certain types of cancers, and other neuro-related disorders.
Dark chocolate pairs well with plain oats. Sprinkling chunks of dark chocolate adds flavor while boosting the antioxidant compound in your breakfast. Plus, it's not overly sweet, so it pairs well with other ingredients if you stack multiple foods in your oatmeal.
16. Coconut Shavings
Coconut shavings add a tropical flair and a satisfying crunch to a plain bowl of oatmeal. Coconut is rich in medium-chain triglycerides, which offer health benefits like weight management support, improvement in immunity, heart health support, and memory enhancement. It's also rich in essential minerals, such as manganese and copper, which support many biological functions.
Coconut shavings add a touch of sweetness without the need for added sugars or artificial sweeteners.
Chopped pistachios are a unique oatmeal topping that enhances its texture and boosts its nutritional profile. Pistachios are rich in protein, fiber, and healthy fats, a combination that promotes satiety between meals. They also contain many key vitamins and minerals, such as vitamin B6, iron, and potassium. Their subtle nutty flavor is an added bonus, as they can elevate your breakfast experience by stimulating your senses.
18. Avocado
Avocado is a powerhouse food, bringing excellent flavor and a host of nutrients to various dishes, including a standard bowl of oats. Avocados are rich in healthy fats, fiber, and various vitamins and minerals. Mixing mashed avocado into your oatmeal creates a creamy texture and adds a subtle butter-like flavor. Together, the two foods provide a satisfying and nutritious breakfast as you start your day.
Sautéed apples may take a little more effort to prepare, but their caramelized edges and sweet taste create a fulfilling oatmeal experience.The warm caramelized apples on top of a warm bowl of prepared oats mimic the flavor and mouthfeel of a warm apple pie.
Plus, apples provide another boost of fiber to support gut health, controlled blood sugars, and heart health. Be mindful of any added sugars used during the sautéing process.
20. Pomegranate
Topping oatmeal with pomegranate arils adds a bright pop of color and a myriad of health benefits. Pomegranates are rich in antioxidants, which can help fight inflammation and oxidative stress that contribute to chronic diseases. Plus, they're also packed with vitamin C and fiber, which support immune function and a healthy digestive tract.
Pomegranates bring a satisfying crunch to your bowl of oatmeal, and they pair well with other ingredients for those who like to create a stacked mixture.
Adding pumpkin to oatmeal gives the traditional breakfast dish an alluring autumnal flavor and many health benefits. Pumpkin is rich in several nutrients, including vitamins A, C, and E. It's also rich in antioxidants and fiber, boosting immunity and overall health. Mixing in pumpkin puree creates a creamy texture, perfect on a crisp fall morning or year-round.
22. Bananas
Bananas are a staple oatmeal topping. They add a touch of sweetness, creating a delightful blend of flavors without adding sugars or artificial sweeteners. They also add a boost of nutrients, as they're rich in potassium and other vitamins and minerals. Combined with oats, they become a powerhouse for digestive health and sustained daily energy.
Plus, the options are endless! Add fresh banana slices to warm oatmeal or frozen banana slices to your overnight oats.
Plain oatmeal is an excellent canvas for creativity in the kitchen. It pairs well with a variety of spices, especially cinnamon. No matter the time of year, a sprinkle of cinnamon on a bowl of oatmeal creates a warm and festive feeling.
Cinnamon also pairs well with a variety of fruits, like apples, to create an apple pie experience in the morning. It's a palatable spice that offers a broad spectrum of health benefits for cardiovascular health, cognitive function, and the central nervous system.
24. Nutmeg
Nutmeg is a warm spice with a sweet and nutty flavor. It boasts a strong aroma, so a small dash goes a long way in spicing up plain oats.
Nutmeg has a long history of use in folk medicine thanks to its antimicrobial and antioxidant properties. Today, it's used to treat various health disorders, such as irregular bowel movements, rheumatoid arthritis, and muscle spasms.
Adding a scoop of Greek yogurt to your oatmeal is an efficient way to boost its protein content and elevate its flavor. One container or 7 ounces (oz) of plain low-fat Greek yogurt contains 19 grams of protein and 8 grams of carbs.
However, those who want to elevate their dish with various flavors may choose to add a flavored Greek yogurt, such as vanilla, blueberry, or strawberry banana. Regardless of flavor, most Greek yogurt varieties are rich in probiotics, which have been linked to improved gut health.
26. Shredded Carrots
Shredded carrots in a bowl of oatmeal might seem peculiar, but for those who like carrot cake, it can be a home run. Adding shredded carrots and a blend of spices to prepared oats creates a dessert-like breakfast packed with nutrients.
Plus, carrots contain many vitamins and minerals that support overall health. For example, they are rich in vitamin A, with 450 micrograms per half cup. Vitamin A is essential for eye health and maintaining healthy vision.
Adding smoked salmon to a hearty bowl of oats can elevate your savory recipe. Salmon is rich in protein and healthy fats, offering many health benefits. For example, a 3-oz serving of smoked salmon provides 15 grams of protein.
However, if you need more protein at breakfast, you can also add a poached egg, as its flavor pairs well with the rich taste of salmon.
28. Dried Fruit
Fruit can be a refreshing addition to a warm bowl of oatmeal, but dried fruit adds a variety of textures. Many dried fruits pair well with oatmeal and add nutrients and textures to your meal. Dried cranberries, bananas, and mangoes are a few examples that can enhance your breakfast, adding a touch of sweetness and a different texture from the oats.
However, be mindful of your serving size. Since the water is removed from the fruit, the sugar content is more concentrated. A little goes a long way with dried fruit.
Adding vanilla to oatmeal enhances its flavor profile with a slight touch of warmth and sweetness. It offers an unmistakable aromatic allure, bringing comfort and indulgence to your breakfast meal.
Vanilla is also known for its trace amounts of vitamins and antioxidants. Natural vanilla extract contains small amounts of magnesium, calcium, potassium, and phosphorous. It's a delight for the senses, and it offers many health benefits when included in a well-balanced diet.
30. Zucchini
Zucchini is another excellent vegetable addition to a savory bowl of oats. Zucchini oatmeal, or zoats as it's often called, pairs well with many other savory ingredients. Some recipes call for egg whites, while others call for chocolate chips, so the possibilities are endless.
Zucchini's mild flavor allows it to absorb spices and seasonings well. Plus, it's rich in nutrients, such as vitamins C and B6.
Oatmeal is a timeless classic. And while it's delicious and nutritious on its own, oatmeal toppings can elevate the dish's flavor and nutritional profile. There's something for every taste preference and nutrition need.
Oatmeal toppings can include fresh fruits, vegetables, chocolate, nuts, spices, or a mixture of several ingredients. Plain oats pair well with sweet and savory toppings, meaning no two breakfasts have to be the same.
