In a breakfast world packed with pumpkin pancakes, avocado toast, and trendy egg dishes, a humble bowl of oatmeal might not seem all that exciting. Even the American Heart Association calls oats a “nerd” of the food world. But there’s a reason oats have been a pantry staple for centuries: they’re nutritious, versatile, and downright comforting.
Oats are rich in fiber, making them great for digestion and keeping you full for hours. “They can really help regulate GI [activity] and move things along,” says Jasmine Hormati, MS, RD, a certified intuitive eating counselor and founder of Mendinground Nutrition. Plus, they’re packed with vitamins like zinc and iron, and they’re a powerhouse of phytochemicals called avenanthramides, which boast antioxidant, anti-inflammatory, and even anti-itching properties.
While oatmeal is a classic, oats have way more potential than just breakfast porridge. Whether you’re looking for savory meals, snacks, or baked treats, oats can do it all. Here are seven creative ways to incorporate oats into your meals that’ll keep things fresh, flavorful, and anything but boring.
1. Whisk Them Into Eggs for an Omelet
Eggs and oats might sound like an odd pairing, but Hormati swears by it—and it’s a tradition passed down from her mom. To make this protein-and-fiber-packed meal, whisk together a couple of eggs with two to three tablespoons of oats (or a quarter cup if you prefer more texture). Pour the mixture into a pan, or add it over sautéed veggies for extra flavor.
The oats add subtle sweetness and a nutritional boost, making your omelet more filling and satisfying. It’s a simple twist that’s perfect for busy mornings.
2. Blend Them Into Pancake Batter
Forget boxed mixes—oats can help you whip up easy, nutrient-dense pancakes. Combine pumpkin puree or applesauce with milk, quick oats, a pinch of cinnamon, and sugar in a blender, recommends Desiree Nielsen, RD, a recipe developer specializing in plant-based nutrition. Add eggs for extra protein, blend until smooth, and cook the batter as you would regular pancakes.
The result? “Blender pancakes” that are as healthy as they are delicious. They’re naturally sweet, packed with fiber, and perfect for a cozy morning meal.
3. Use Them as a Binder in Meat or Legume Dishes
Oats’ secret superpower lies in their ability to bind ingredients together, making them a great substitute for flour or breadcrumbs in recipes. Try Nielsen’s favorite falafel burgers: mash chickpeas with garlic, herbs, spices, and about half a cup of quick oats to hold everything together.
If falafel isn’t your thing, oats work just as well in meat-based recipes like burgers, meatballs, or meatloaf. The binding quality keeps these dishes moist and helps maintain their structure during cooking.
4. Bake Them Into Sweet Treats
Oats shine in baked goods, too, whether you’re making cookies, muffins, or even pie crusts. Hormati suggests swapping some flour for oats in your favorite recipes to add fiber and texture.
For a simple breakfast cookie, mix together nut butter, dried fruit, oats, and a pinch of flour. These can also be rolled into energy balls for a quick snack. Or, try Hormati’s oat and pecan brittle cookies, which incorporate whole oats and oat flour for a deliciously nutty, fiber-rich treat.
Another easy option? A fruit crisp. Toss six cups of fruit—anything from winter blueberries to summer peaches—with a little lemon juice and sugar. For the topping, combine a cup of oats, half a cup of flour, and melted butter or olive oil with some sugar and nuts. Bake at 375°F for 45 to 55 minutes for a dessert that’s equal parts wholesome and indulgent.
5. Add Them to Smoothies
If your smoothies feel a bit thin or leave you hungry too soon, oats are the solution. Adding a few teaspoons to a quarter cup of oats to your blender can thicken the texture and make the drink more filling.
Hormati’s go-to smoothie includes peanut butter, frozen banana slices, milk, and a handful of oats. She often adds protein powder for a more substantial meal or leafy greens like kale for extra nutrients. Experiment with your favorite flavors to create a smoothie that suits your style.
6. Swap Rice for Oats in a “Risotto”
Steel-cut oats can step in for rice to create a creamy, high-fiber risotto. Start by sautéing onions, garlic, and your favorite vegetables. Then, add about a cup of steel-cut oats and toast them lightly in the pan. Pour in broth (Nielsen recommends Better Than Bouillon’s No Chicken Base) and let it simmer until the oats are tender and the mixture is creamy.
You don’t even need butter or cheese for this dish—the oats’ natural creaminess does the heavy lifting. It’s a hearty, satisfying meal perfect for a cozy night in.
7. Make a Savory Oatmeal Bowl
If you’re tired of sweet oatmeal, try going savory. Start with cooked oats as your base and add ingredients like chickpeas, curry powder, and turmeric for an Indian-inspired dish. Or, take a Mediterranean approach with oregano, lemon, feta cheese, and sautéed greens.
Savory oatmeal is endlessly customizable, so don’t be afraid to get creative. Use it as a canvas to play with flavors and ingredients, making it a versatile option for any meal of the day.
The Oat-tastic Takeaway
Oats might not be the trendiest ingredient, but their versatility and nutritional benefits make them a pantry hero. Whether you’re blending them into pancakes, transforming them into savory risotto, or crafting an energy-packed cookie, oats prove they’re far more than just breakfast porridge.
So, next time you’re looking for a meal idea, give oats a starring role. They’re tasty, filling, and anything but boring.