Oatmeal for breakfast is a great way to start the day! It’s packed with fibre and slow releasing carbohydrates. The type of fibre it contains is soluble fibre, which can help to lower cholesterol. Oatmeal is whole grain so its complete with antioxidants, B vitamins and other nutrients. Not all oatmeal is created equally though. When shopping, you may come across:
- Instant Oats
- Quick Oats
- Large Flake Oats
- Steel Cut Oats
From the top left and clockwise: Steel cut oats, large flake oats, quick oats.
What’s the difference?
There is not much of a difference in terms of the calorie, fibre and protein content. However, because they have been processed to varying degrees, our body digests them differently.
- Steel cut oats are the least processed – the oat grain is chopped to make it cook quicker. They will keep your blood sugar more stable and keep you feeling fuller longer.
- Large flake and quick oats are steamed and rolled and slightly more processed.
- Instant oats cook fast because they are the most processed so that they cook very quickly. These instant individual packets of oatmeal often have added sugars.
What should you choose?
Your best bet is large flake or steel cut oats. Steel cut oats take 30 minutes on the stove – too long for most people to spend making their breakfast. Make a batch on the weekend to reheat (on the stove or on the crockpot) or try the instant steel cut oats – I love the PC Blue Menu Plain Instant Steel Cut Oats.
Creating a balanced, energizing meal
Oatmeal alone isn’t super exciting, nor does it make a balanced breakfast! You’ve got to add some protein, healthy fats and ideally some fruit as well. Protein at breakfast will keep you feeling fuller longer.
Below are some ways to boost the protein and flavour in your morning oats! You will find two recipes – Lentil Oatmeal and Oatmeal with Eggwhites. At the end of this article, you will find some high protein toppings for your oats!
Lentil Oatmeal
Use a 2:1 ratio of oatmeal to lentils. Double that amount and add that much water (for example if you used ½ cup total of lentils and oats, add 1 cup water). You can also try using milk or milk alternative.
Ingredients
- 1/4 cup red lentils
- 1/4 cup oatmeal
- 1.5 cup liquid (water or milk)
Instructions
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In a pot, bring the oats, lentils and liquid to boil. Turn down to a simmer and cook until all water is absorbed.
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Add your favourite toppings.
Oatmeal with Egg Whites
The yolk contains half the protein and most of the vitamins and minerals, however adding the egg yolk to the oatmeal really changes the flavour. In this case, stick to just egg whites to mix in with your oatmeal.
Ingredients
- 1/3 cup oatmeal (quick or large flake)
- 2/3 cup water
- 1/3 cup egg whites
Instructions
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In a bowl, add your serving of quick oats. I use about 1/3 cup quick oats and 2/3 cup water. Microwave for 1 minute until it starts to cook but is not completely done.
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Remove from microwave and add egg whites. Start with 1/3 cup and you can always add more depending how much protein you want to add or the texture you prefer. Stir this into the oatmeal.
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Place back in the microwave and cook for 1-2 minutes, stirring midway. You want the egg whites to start to cook but don't overcook them or else they don't mix well into the oatmeal. You'll have to play around with the time since microwaves vary, but you don't want the eggs too runny or too firm.
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Once finished, remove from microwave and stir to incorporate all the eggs into the oatmeal.
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Add any toppings like fruit, cinnamon, or flax, chia, hemp seeds, nuts and nut butters for healthy fats.
Recipe Notes
You can also cook this on the stove top. Add the water and oats and bring to a boil. Turn down to a simmer (low-medium heat) and add egg whites, stirring often until proper consistency is reached and oats and eggs are cooked.
High protein toppings:
- Plain Greek yogurt – just mix it right in with the oatmeal or serve on the side
- Cottage cheese – also works well mixed in or had on the side
- Raw nuts and seeds (almonds, cashews, walnuts, pumpkin seeds, hemp seeds, sunflower seeds, etc – keep to 1/4 cup max. depending on your individual needs)
- Nut butter (almond, peanut butter etc)
Sweeten your oatmeal naturally with fruit like sliced bananas, unsweetened apple sauce, dried fruit or whatever fruit is in season.
Cinnamon and vanilla extract can also add flavour without having to add too much extra sugar.
What is your favourite way to enjoy oatmeal?
Will you make any changes to your breakfast after reading this?
-Andrea Docherty, RD