Oatmeal is a great food (high in heart-healthy, cholesterol-lowering fiber), and lots of people love it for breakfast, including me! However, it can be improved in many ways as well.
- Want more fiber and fewer calories? I switched to Oat Bran cereal which tastes just like oatmeal, but with a slightly more “whole grain” texture (slightly like steel cut oats). When comparing the nutrients, you’ll notice the serving size is smaller for the oat bran creal. That is because it swells a lot when cooked, and yields a satisfying serving.
- 1/4 cup dry oat bran cereal has 120 calories, 6 g fiber (3 g soluble), and 6 g protein.
- Old fashioned rolled oats have about 150 calories per 1/2 cup dry with 4 grams of fiber (2 g soluble fiber) and 5 grams of protein.
2. Want more protein? Breakfast should be loaded with protein for better muscle health and weight loss success. I used to eat eggs and toast for breakfast most days, but I knew the toast wasn’t as nutrient dense as the oat bran cereal. I started eating the cereal with a side of eggs, which made breakfast into a bigger production with all the pots and clean up. What to do? One day I just decided to crack open an egg and mix it with the oatmeal towards the end of cooking it! And it was great!! The oat bran cereal was extra rich and creamy, and since I prefer savory foods, I added some salt and pepper and had a breakfast fit for a queen!
- 1/4 cup oat bran cereal
- 1 cup water
- 1 large egg + 1 egg white
- Salt and pepper (optional)
- Or cinnamon/cardamom and fruit (optional)
- In a small pot, cook the oat bran in the water for 4 minutes on medium heat, stirring to prevent lumps.
- When most of the water has been soaked up by the oats, add the eggs and whisk quickly until combined well. You shouldn’t see big pieces of egg left.
- Cook for 2 minutes more on low heat, then season, cool, and enjoy!
*adding the eggs also makes me forget about wanting to add butter into the oats. It is nice and creamy all on its own! You’re also not needing extra fat to cook the egg as you would if you cooked it separately*
Now you’ve got a breakfast with about 210 calories, 6 g fiber, and 16 g protein! Not to mention, loads of vitamins and minerals such as choline, iron, and magnesium.
Look for GLUTEN FREE oat bran if making this for someone sensitive to gluten in your home
Book an appointment here! Marina Bedrossian, RDN, CDN, CLT is a family holistic dietitian who specializes in nutrition for digestive issues, nutrition for Autism, ADHD, and nutrition for food sensitivities.