Amy Stephens
MS, RDN, CSSD, CDCES
Licensed dietitian
specializing in sports nutrition
and eating disorders
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Oatmeal 101: How to Level Up Your Daily Oatmeal
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By Amy Stephens RDN CSSD
Sara Fischer, Intern
Oatmeal is a fantastic breakfast option for runners. Oats are a very nutritionally rich food, as they contain carbohydrates, proteins, vitamins and minerals and antioxidants. Additionally, oats are generally easy on the stomach and are filling without causing discomfort. Oats are a great pre-run option for sustained energy.
A side note from Sara (the intern): As a runner, I eat oatmeal pretty much every day. It sounds like a bland meal, but if there’s anybody who you should trust to help you jazz up your oatmeal it’s me! (I’ve posted over 37 oatmeal recipes on @eatzbysara). Here are 3 recipes you can try at home to add some more creativity to your daily oatmeal!
Optional : you can add protein powder to any of these recipes if you choose
Banana Bread Baked Oats
Have some extra time in the morning? Try baked oats. This cozy breakfast takes 30-40 mins to bake, and it comes out with a cake texture! This recipe tastes just like you are eating banana bread for breakfast.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1 banana
● 1 tbsp any plain yogurt
● 1⁄2 tbsp maple syrup/honey
● 1⁄2 tsp baking powder
Directions:
● Preheat oven to 400°F
● Blend all ingredients
● Bake for 22-30 mins (depending on oven)
Toppings:
● Peanut butter, granola, banana slices::
Carrot Cake Overnight Oats
For those on-the-go people – have NO time in the morning? Overnight oats are your best friend. You make them the night before, so all you have to do in the morning is grab them from the fridge and you’re all set. This recipe is a mix of the refreshing chilled oats plus the cozy irresistible carrot cake flavor.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1⁄2 cup grated carrots
● 2 tbsp any plain yogurt
● Dash of cinnamon, nutmeg, cloves, ginger
Directions:
● Mix all ingredients, put in a closed container
● Store in the refrigerator overnight
● The next day: Add toppings and enjoy
Toppings:
● Almond butter, pecans, raisins
Lemon Coconut Microwave Oats
Microwave oats are great for busy people who still love a warm bowl of oatmeal in the morning. This recipe combines tangy and sweet in the most delicious way.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1 tbsp any plain yogurt
● 1 tbsp maple syrup/honey
● 1⁄2 tbsp chia seeds
● 1⁄2 a lemon, squeezed
● 1⁄2 cup shredded coconut
Directions:
● Blend all ingredients
● Microwave for 3 mins Toppings
● Cashew butter, lemon zest, granola
Savory Overnight Oats
If savory is more your speed, don’t worry. You can still enjoy the versatility of a bowl of oats just like the rest of us. For this recipe, the toppings are the main event. Lots of room for creativity!
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup water
● 1⁄2 Tbsp hemp seeds
● Dash of salt
Directions:
● Mix all ingredients, put in a closed container
● Store in the refrigerator overnight Toppings
● Options include hard boiled or scrambled eggs, sauteed spinach, avocado, tofu, smoked salmon, hot sauce
