The Healthiest Toppings for Your Oatmeal

 

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.¹

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.

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.⁴ 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

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.⁵

Blueberries

Blueberries are a nutrient-rich fruit packed with antioxidants that support heart health and cognitive function.¹⁰ 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.

Milk

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.

Honey

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.¹⁵ It pairs well with other ingredients, like fresh fruit or nuts.

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.²³ 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.