Oats are a nutrient-dense and filling way to start your day. They can be made quickly and easily in the microwave and topped with lots of healthy toppings. Put together some of your favorite topping combos and eat oatmeal with me! Here are 45 Healthy Oatmeal Toppings. {gluten free}
Breakfast is the first chance you have to start the day off right and get nutrition to fuel your body, mind, and soul for an entire day. Sounds hokey but it's true. Oats are a satisfying and filling healthy grain that will keep you full until lunch. (I also think making your bed first thing sets you off on the right foot. Do you guys make your bed every day?)
So let's get our day started off right, shall we? First, make your bed, then eat your oats! 🥰 Here are some other healthy breakfasts that we eat at our house: Bacon and Egg Cups, Quiche Cups, and Gluten Free Sheet Pan Pancakes.
Are oats gluten free?
Yes, in their pure form they are but you have to be careful. Sometimes oats and oatmeal come into contact with allergens and can be contaminated. For that reason buying the certified gluten free version is the only way to be safe if you have celiac disease or nonceliac gluten sensitivity. I prefer Bob's Red Mill Gluten Free Oats.
Different Types of Oats
The oatmeal aisle of your grocery store can be a little confusing because there are quite a few types of oats out there. There are steel cut, rolled/old-fashioned, quick cooking, and whole oat groats. Oat groats are how all oatmeals start out and they are the unprocessed version.
Steel-cut oats are oat groats that have been cut into smaller pieces. These can take a fairly long time to cook so I avoid them for the most part.
Rolled oats and quick oats are fairly similar but the quick ones have undergone more processing in order to make them cook faster. I prefer rolled oats and I like to make them in the microwave which takes about two minutes. If I only have quick oats on hand those take about one minute. Either way, they are done quickly and both work for me.
Health benefits of oats (according to the USDA)
- ½ cup of oats contains 150 calories
- 5 grams of protein
- 2.5 grams of fat
- 4 grams of fiber (soluble fiber can help reduce cholesterol)
- 1 gram of sugar
- contains manganese, phosphorous and magnesium
- contains vitamin B and antioxidants
Ingredients Needed to Make the Perfect Oatmeal
- Rolled or Quick Cooking Oats - Remember to buy certified gluten free oatmeal if needed
- Water or Milk - I love to use Califia Farm Unsweetened Almond Milk
- Salt - I always use sea salt but any salt will do. You cannot leave this out it really makes a difference.
- Toppings - See below for the ultimate list of healthy oatmeal toppings
Instructions for Making Oatmeal in the Microwave (the easy way!)
I prefer making my oatmeal in the microwave because it's fast and produces a nice consistency.
- Add ½ cup gluten free instant oats to a microwave-safe bowl with 1 cup of water or milk and a dash of salt. Cover with a paper towel (Don't skip the salt it makes it so tasty!)
- Cook for about 2 minutes in the microwave and stir.
- I like to add a splash of Califia plain almond milk until I get my desired consistency.
- Then... the BEST part... the toppings!
If you prefer, you can easily meal prep these by making a double or triple batch and storing them in glass jars. In the morning, pull them out of the refrigerator and top them with all the goodness.
I like to eat mine chilled but you could also take the chill off by heating it in the microwave for 30 seconds.
Instructions for Making Oatmeal on the Stovetop
This is made much in the same way as the microwave. Always use the same ratio of 1:2 oats to liquid. Bring the water or milk to a boil in a small saucepan. Then add the oats and stir. Reduce heat to simmer and cook until it thickens stirring occasionally. It should take about 3-5 minutes.
Remove from heat and add more almond milk if desired and top with toppings or store for meal prep.
Now for the most important part:
The Ultimate List of 45 Healthy Oatmeal Toppings
Nuts and Nut Butters
Nuts are full of healthy fats and are super nutritious. They contain protein fiber, Vitamin E, Magnesium, Phosphorus, and Copper according to Healthline. The nutritional value will vary by nut but most are also high in antioxidants.
I try to add a few to my diet each day without eating them by the handful. I find that some nuts are triggers for me like macadamia and do not keep them on hand.
I like to by them raw and unsalted because it's easier not to overeat those.
- pistachios
- almonds
- peanuts
- pecans
- walnuts
- macadamia nuts
- walnuts
- cashews
- natural peanut butter
- natural almond butter
- cashew butter
- sunflower seed butter
Fresh Fruit & Dried Fruit
Fruit is a popular topping for oatmeal and for good reason. Berries are a superfood and are loaded with antioxidants. Many studies have shown that even a small serving of berries each day can go a long way to improving one's health.
So if you have to pick just one fruit to add, I recommend berries of any kind. If you have trouble finding them in the off-season use frozen. Sometimes I'll pop them into the microwave for 30 seconds then add them and the juice to my morning oatmeal.
- raspberries
- blueberries
- strawberries
- blackberries
- pomegranate arils
- fresh or frozen cherries
- slices of banana
- chopped apples
- chopped pears
- chopped peaches
- cranberries
- raisins
- dried apricots (watch the sugar content on dried fruits
- dried apples
- dried blueberries
- low sugar all-fruit preserves
Seeds and Superfood Toppings
Adding seeds to your oatmeal can be a great way to get a bit of superfood into your diet. It doesn't take much, even a teaspoon of flaxseeds for example is a great source of dietary fiber for your breakfast. Most seeds contain protein, fiber, and omega-3 fatty acids. They do contain a fair amount of fat but luckily it doesn't take a lot to get the nutritional benefits.
Because they contain a lot of fiber I suggest starting with a small amount to see how you tolerate it. Sometimes they can cause stomach upset or bloating. Usually, your stomach will get used to it if you add them to your diet slowly.
- pumpkin seeds
- flaxseeds
- chia seeds
- hemp seeds
- sesame seeds
- sunflower seeds
More Healthy Oatmeal Toppings
- plain yogurt (Greek yogurt or dairy free- we like Siggs)
- cottage cheese
- unsweetened cocoa powder
- spices - cinnamon, nutmeg, pumpkin pie spice
- a natural sweetener like a drizzle of honey
- a drizzle of maple syrup
- brown sugar
- coconut flakes
- protein powder - I like using Collagen powder as it has no taste and doesn't overpower my oatmeal
- dark chocolate chips (my favorite but not super healthy!)
Favorite Healthy Oatmeal Recipes
- Loaded Blueberry Oatmeal
- Chocolate Peanut Butter Oatmeal
- Blood Orange and Chocolate Oatmeal
- Pumpkin Baked Oatmeal
- Fried Apple Oats
Overnight oats recipes
Overnight oats are another super fun way to experience all the health benefits of an oatmeal breakfast loaded with fiber. Overnight oats are a great way to meal prep and know that you have a healthy breakfast waiting for you each day!
- Healthy Overnight Oats
- Cranberry Chocolate Overnight Oats
- Apple Pie Overnight Oats
- Overnight Pumpkin Oats with Chocolate
- Overnight Chocolate Protein Oatmeal Bowl
Oatmeal in the Microwave
Ingredients
- ½ cup gluten free rolled oats
- 1 cup water or milk (or half and half)
- dash of salt
- toppings
Instructions
- Put oatmeal in a bowl and add water and salt. Sometimes I use ¾ cup of water for a thicker version, plus I like to add almond milk afterwards and that thins it out.
- Cook in microwave for one minute.
- Stir and add almond milk and toppings.
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