12 Oatmeal Add-Ins That Help Keep You Full and Energized

Kickstart your day by adding ingredients like fruits, nuts, and chocolate to oatmeal for an energy-packed breakfast. They can add to the benefits of oatmeal, a high-fiber food known to support heart health, digestion, and blood sugar control.

1. Fresh Fruit

Fresh fruit is a great way to sweeten oatmeal naturally. Popular fruit toppings include:

• Berries
• Peaches
• Apples
• Bananas
• Mangos
• Melons
• Grapes
• Pears

Fruits provide fiber, vitamins, and antioxidants. Vitamin-rich fruits, like berries, can help keep your immune system strong. Additionally, fruits have a high water content, so they can provide hydration and energy throughout the day.

2. Natural Sweeteners

Natural sweeteners can instantly add flavor to your bowl of oats. Some natural sweeteners include:

• Honey
• Agave
• Stevia
• Pure maple syrup

Honey, specifically, contains antibacterial and antiviral properties. It’s also rich in antioxidants, which can help protect your cells from damage. Some raw honeys contain prebiotics, which can help improve gut health and energize you.

3. Spices

Different spices can boost your oatmeal’s flavor and nutritional value, without adding calories or sugar. Some to try include:

• Cinnamon
• Nutmeg
• Turmeric
• Cloves
• Ginger

Cinnamon is rich in antioxidants. Some research suggests it may help regulate blood sugar, reduce inflammation, and protect against cancer, heart disease, and Alzheimer’s disease.

4. Milk or Milk Substitute

Adding milk or a plant-based substitute to your oatmeal can improve the taste and provide benefits. Milk can make your oatmeal creamier than plain water. It adds protein, which supports muscle health and helps you feel full longer.

Milk also contains calcium and vitamin D, which are important for building strong bones and teeth. Many plant-based milks are fortified with these nutrients.

5. Dark Chocolate or Cocoa Powder

Chocolate is a tasty topping that can make your bowl of oatmeal feel like a dessert. Dark chocolate and unsweetened cocoa powder contain special antioxidants called flavonoids, which can:

• Reduce inflammation
• Protect cells from damage
• Support heart health

Chocolate also contains important minerals, like magnesium and iron.

6. Nuts or Seeds

Nuts and seeds can add texture, flavor, and nutrition to oatmeal. Good choices include:

• Almonds
• Walnuts
• Cashews
• Sunflower seeds
• Chia seeds

These foods provide healthy fats, fiber, and protein. They’re also rich in nutrients, like magnesium, vitamin E, zinc, and iron, which help provide all-day energy. Some contain omega-3 fatty acids, which may support memory and brain health.

7. Nut Butters

Nut butters can thicken oatmeal, add to its taste, and give it a nutritional boost. Some examples include:

• Peanut butter
• Almond butter
• Hazelnut butter
• Cashew butter

Stir 1 tablespoon of nut butter into your oatmeal. These butters provide protein, healthy fats, vitamins, and minerals. Just be sure to buy natural nut butters with no added sugars or hydrogenated oils.

8. Eggs

Topping oatmeal with one or two eggs can boost nutrition in several ways. Eggs are a complete source of protein, with all nine essential amino acids. One large egg contains about 6 grams (g) of protein.

Eggs also have healthy fats, vitamin D, iron, selenium, and vitamin B12. Additionally, eggs provide choline, which is good for your brain and nervous system.

9. Protein Powder

A scoop of your favorite protein powder can add more protein to your morning oats. Oats are mostly carbohydrates, and protein powder helps create a more balanced meal.

Protein can help you stay full longer, regulate your blood sugar levels, and provide energy. You may want to mix the protein after you cook the oats so it doesn’t clump.

10. Greek Yogurt

Adding Greek yogurt to your oatmeal is another way to get extra protein. Greek yogurt is also a good source of calcium, potassium, and magnesium.

Additionally, it contains probiotics, which help support a healthy gut and immune system. Another benefit is that yogurt can add a tangy flavor twist to your plain oats.

11. Granola or Cereal

Adding granola or cereal to your oatmeal can enrich the texture. Granola is typically high in carbohydrates, so it can provide quick energy, which is helpful before a workout. These extras can also benefit people who are trying to consume more calories.

Look for granola and cereal that are low in sugar, high in fiber, and contain whole grains. Avoid those with artificial colors, flavors, or other additives.

12. Vegetables

It might sound unusual, but your favorite vegetables could improve the nutritional value of your oatmeal. Some examples are:

• Spinach
• Kale
• Butternut squash
• Zucchini
• Peppers
• Carrots

Vegetables provide essential vitamins, minerals, antioxidants, and fiber. They are also low in calories. Incorporating veggies into oatmeal can make your breakfast taste more savory.

More Ways To Incorporate Oats Into Your Diet

If you want to consume more oats regularly, try these varieties:

• Add oats to your favorite smoothie
• Make overnight oat bowls
• Add oats to your favorite baked goods recipe
• Sprinkle oats into a pancake or muffin mix
• Eat bars with oats in them
• Try making oat bread
• Grind oats into a powder to make oat flour