Healthy Breakfast with Gluten Free Oatmeal

Many of us crave a warm, satisfying healthy breakfast to start our day, and nothing gives off cozy vibes more than a nourishing bowl of homemade gluten free oatmeal. Oats are high in soluble fiber and an excellent source of vitamins and minerals, including magnesium, copper, thiamine, and zinc. Like many foods however, oats have recently come under fire on social media for being nothing more than a bowl of sugar. Before you run to your pantry and throw out your oatmeal, it’s important to know that not all oats are created equal. When prepared correctly, oatmeal makes for a wonderful, heart and waistline-healthy breakfast choice.

Choose Your Oats Wisely

When shopping for oats, steer clear of quick and microwavable oats, which are often loaded with sugar and stripped of bran and healthy fiber and will definitely spike your blood sugar, setting you up for over-eating later in the day. Instead, choose Steel-cut oats (the least processed type) or thick-rolled oats. Yes, they take a little longer to prepare, but your body will thank you for the added effort.

Include Protein & Fats

Add protein and healthy fats to your morning oats to create a healthy, satisfying breakfast. Protein is the most satisfying macro-nutrient, meaning it will help you feel full and stay full for hours. It is critical for muscle, skin, and bone health and should be part of any healthy meal. Healthy fats, such as avocado, nuts, seeds, and olive oil, are vital for energy and hormone production, vitamin absorption, and maintaining the membrane integrity of every cell in our body. When paired with protein and carbs, it protects against blood-sugar spikes and cravings. Like protein, a serving of healthy fat is an important component of any meal.

Simple Ways To Up-level Your Morning Oats

1. Make it savory by topping your oats with 2 soft-boiled eggs, ¼ cup pumpkin seeds, and a drizzle of olive oil. Add crunchy sea salt and lots of black pepper. I like it with hot sauce for a little kick.

2. Serve with 3/4 cup of full-fat Greek yogurt. Top with ½ chopped apple and ¼ cup nuts of choice.

3. Stir in a serving of flavored or unflavored protein powder + 1-2 tablespoons peanut butter + ⅓ a banana with a dash of cinnamon.

4. Stir in a serving of flavored or unflavored Collagen peptides + ½ cup berries + ¼ cup walnuts.

5. Cook with unsweetened soymilk, which has 12 grams of plant-based protein per serving. Top with 3 tablespoons of Hemp hearts and 1-2 tablespoons of sunflower butter + tahini + blueberries + cinnamon for a whole-food, vegan option.

Plant-Based Morning Gluten-Free Oatmeal Recipe

What You'll Need:

• 1/2 cup gluten-free rolled thick cut oats
• 1 cup unsweetened almond milk (or any plant-based milk of your choice)
• 1 ripe banana, mashed
• 1 tablespoon chia seeds
• 1 tablespoon ground flaxseeds
• 1/4 teaspoon ground cinnamon
• 1/4 cup mixed berries (such as blueberries, raspberries, or strawberries), fresh or frozen
• 1 tablespoon chopped nuts or seeds (such as almonds, walnuts, or pumpkin seeds) for topping

Instructions:

1. In a small saucepan, combine the gluten-free rolled oats and unsweetened almond milk (or your preferred plant-based milk) over medium heat. Stir well to combine.
2. Add the mashed banana, chia seeds, ground flaxseeds, and ground cinnamon to the saucepan. Stir until everything is well mixed.
3. Bring the mixture to a gentle boil, then reduce the heat to low. Allow the oatmeal to simmer for 5-7 minutes, stirring occasionally, until it reaches your desired consistency. If the oatmeal becomes too thick, you can add a splash more almond milk to reach your preferred consistency.
4. Once the oatmeal is cooked, remove it from the heat and transfer it to a serving bowl.
5. Top the oatmeal with mixed berries and chopped nuts or seeds.
6. Serve hot and enjoy your delicious, nutritious, plant-based morning gluten-free oatmeal!

This oatmeal recipe is not only packed with fiber and plant-based protein from the oats, chia seeds, and flaxseeds but also provides natural sweetness from the ripe banana and mixed berries. It's a satisfying and wholesome breakfast option that will keep you fueled and energized throughout the morning!

Lisa Malin  M.A., CHHC, AADP. Mayo Clinic and Institute of Integrative Nutrition is the founder of This is Grounded where she  strives to make health + wellness coaching accessible and successful by focusing on each client as a whole person, not just the food they eat or the exercise or work they do, or the pressures they might be under.