In a breakfast world bustling with pumpkin pancakes, crispy feta eggs, and jazzed-up avocado toast, a plain bowl of oatmeal may seem to be lacking a certain…oomph. Even the American Heart Association admits as much: “Oatmeal is a total nerd,” the website reads. But though oats may not be the “sexiest ingredient” out there, as Washington State Magazine also acknowledges, there’s a reason folks have been eating them for thousands of years: They’re tasty, filling, and easy to make in a pinch—not to mention nutritious.
Thanks to their high fiber content, oats are super filling and bring a whole host of digestive benefits. They “can really help with regulating GI [activity] and moving things along,” making them great for easing constipation, Jasmine Hormati, MS, RD, a certified intuitive eating counselor and the founder of the New York City–based practice Mendinground Nutrition, tells SELF. What’s more, oats are also rich in a number of beneficial vitamins and minerals, including zinc and iron, Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Finally, the whole grains are also abundant in unique phytochemicals known as avenanthramides—compounds known to have antioxidant, anticancer, anti-inflammatory, and even anti-itching properties, among others.
That’s half a dozen reasons to increase your oat intake right there. There’s just one problem: It can be tough to think of an oat-based meal besides, well, oatmeal, and who wants to eat the same thing each and every day? But oats are actually way more versatile than you may think—and they’re not just for mornings, either. Below, you’ll find seven creative ways to put this pantry staple to work, spanning breakfast, lunch, and dinner. Get ready to reap all the benefits without boring your taste buds.
1. Whisk them together with eggs for an omelet.
Oats and eggs may sound like a strange combo, but it has Hormati’s seal of approval. “This is something that my mom actually used to do,” she says—and now she’s carrying on the tradition. Crack a few eggs into a bowl, add some oats (Hormati typically does two to three tablespoons, but you can do a quarter cup if you want more), whisk it all together, and then pour the mixture into an empty pan (or over some sautéed veggies if you’re so inclined). Not only will this boost the fiber content, it can also lend a subtle sweetness to the omelet, Hormati says.
2. Blend them with applesauce or pumpkin purée for a pancake mix.
Having previously tried a version of this recipe, I can personally attest to its sheer deliciousness. Start by combining pumpkin puree or applesauce with milk, quick oats, and a little bit of cinnamon and sugar in a blender, according to Nielsen. You can also add eggs for a dose of complete protein. Then, hit that Start button so the spinning blades can do their thing. You’ll end up with what Nielsen calls a “blender pancake”—“a really nice, simple pancake mix” that not only tastes fantastic, but is also super nutrient-dense.
3. Use them to bind meat or legumes…
Hot cooking tip: Oats have a secret superpower. Namely, they can be substituted for flour, breadcrumbs, or anything similar, according to Nielsen. “The reason why they’re so versatile is because they have this sort of binding and thickening capacity,” Nielsen says. Basically, that property will help the food hold its structure when you cook it.
For a savory option (that also happens to be vegan!), you can make Nielsen’s favorite falafel burger by combining smashed chickpeas, garlic, herbs, spices, and about half a cup of quick oats (to keep everything in its proper place). But if falafel isn’t your speed, feel free to do a traditional meat-based dish like meatloaf, burgers, or meatballs instead.
4. …or even baked goods.
For a sweet option like a muffin or another type of pastry, the same principle applies, according to Nielsen. You’re just “replacing a little bit of the flour,” she says. To make a breakfast-style cookie that’ll keep you energized throughout the morning without delivering a huge dose of sugar that could tank your levels later in the day, mix together nut butter, dried fruit, oats, and a pinch of flour. (You can also turn this combo into energy balls or a nutrient-dense pie crust.) Or, try these oat and pecan brittle cookies, a Hormati fave that not only incorporates whole oats into the dough, but also oat flour. “You’re getting healthy fats from the nuts and some fiber from the oats,” Hormati says.
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