When folks ask me what’s for breakfast, I often say “nothing,” because for the most part, I practice Intermittent Fasting. That’s not to say I don’t enjoy breakfast foods. I just don’t consume them at the typical breakfast hour. Recently, a client asked what my favorite cereal was, and well…let’s just say cereal is trash. No sugar coating around here.

I really enjoy eggs, and in case you were wondering, I believe the chicken came first. 😉 I also enjoy oatmeal. I don’t believe one is superior over the other, as they both have pros and cons (more pros). When I am looking for a super hearty breakfast that can serve as both a cravings crusher and energy source, I reach for a bowl of oatmeal. No, not the processed, sugar-filled packets, but the steel cut oats or old-fashioned oatmeal you make from scratch.

Consuming oats or oatmeal has been shown to help improve viscosity, so it’s easier for food to pass through the upper digestive tract. This can then improve blood sugar regulation. In addition, the healthy passage of oats through the digestive system may increase feelings of fullness, at both one and two hours after eating.

In recent studies, smaller waist circumference, lower body mass index (BMI), and decreased risk of metabolic syndrome have all been associated with oatmeal consumption. Oats are also jampacked with fiber and also contain two unique nutrients: (1) beta-glucans, which are polysaccharide carbohydrates, and (2) steroidal saponins (including avenacoside A,1 and avenacoside B,2), which are sugar-related (glycoside) molecules found mostly in the bran portion.

My general rule of thumb when preparing oats is to follow the directions on the package, which is roughly ¼ cup of oats to ¾ cup of water. I then add a few pinches of Himalayan salt and a dash of cinnamon and/or vanilla. Boom. You could make them with almond milk or another preferred milk, but in all honesty, they are just fine with water.

That being said, I typically don’t just like to consume a big bowl of oats solo. I generally add a few healthy toppings to really round out this meal. The following are some of my favorites:

• Nut butters (like cashew, peanut, hazelnut, or almond butter)
• Dried fruit (such as raisins, cranberries, blueberries, or cherries)
• Fresh fruit (like chopped apples, diced pineapple, sliced mango, berries, and more)
• Nuts (e.g., almonds, cashews, walnuts, pistachios, pecans)
• Seeds (such as hemp hearts, chia seeds, flaxseeds, pumpkin, etc.)
• Granola
• Sweetener (such as a small dash of Swerve, stevia, honey, coconut sugar, maple syrup)

Some examples of my family’s favorites hearty oatmeal bowls.

4 Hearty Oatmeal Bowls for Breakfast

1. Nutella Banana Oatmeal Bowl

Ingredients:

• ¼ cup steel cut oats
• ½ banana
• 6 almonds
• 1 Tbsp flaxseeds
• 1 Tbsp chia seeds
• 1 tsp Nutella

Nutrition Facts:

• Calories: 394 kcal
• Carbohydrates: 53 g
• Protein: 13 g
• Fat: 17 g
• Fiber: 13 g

2. Apple Cinnamon Oatmeal Bowls

Ingredients:

• ¼ cup steel cut oats
• ½ apple
• 1 tsp cinnamon
• 2 Tbsp nuts
• 1 Tbsp raisins
• 1 tsp honey

Nutrition Facts:

• Calories: 339 kcal
• Carbohydrates: 57 g
• Protein: 10 g
• Fat: 11 g
• Fiber: 8 g

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3. Mango Sunrise Oatmeal Bowl

Ingredients:

• ¼ cup steel cut oats
• ½ mango
• 1 raspberry
• ½ Tbsp chia seeds

Nutrition Facts:

• Calories: 342 kcal
• Carbohydrates: 72 g
• Protein: 9 g
• Fat: 6 g
• Fiber: 11 g

4. Blueberry Protein Oatmeal Bowl

Ingredients:

• ¼ cup steel cut oats
• ¼ cup blueberries
• 1 Tbsp flax seeds
• 1/8 cup walnuts
• 2 Tbsp pumpkin seeds
• 2 Tbsp pomegranate seeds

Nutrition Facts:

• Calories: 463 kcal
• Carbohydrates: 51 g
• Protein: 17.5 g
• Fat: 25 g
• Fiber: 10 g

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