Old-Fashioned Oats Recipes

Oats have been associated with many health benefits, including weight loss, reducing the risk of heart disease, and improving blood sugar control. Try one of these five recipes to add more oats to your breakfast routine.

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Spiced Vanilla Pear Oatmeal

Make it a Full Plate Meal: Serve your oatmeal as the post directs. Power it up even more by adding 1/2 cup of blueberries.

75% water-fiber foods – old-fashioned oats, pear, blueberries
25% foods – unsweetened plant milk, walnuts, brown sugar

Recipe Note: Skip the brown sugar to keep the 25% items in their zone.

Greek Isle Oatmeal

Make it a Full Plate Meal: Enjoy your oatmeal as directed in the recipe for a savory twist on oatmeal.

75% water-fiber foods – old-fashioned oats, onion, garlic, olives, spinach, sun-dried tomatoes
25% foods – none

Berry Overnight Oats

Make it a Full Plate Meal: Add more berries as a topping to increase the amount of 75% zone foods.

75% water-fiber foods – old-fashioned oats, raspberries, blueberries 
25% foods – unsweetened plant milk, chia seed, maple syrup

Recipe Note: To keep 25% foods in their zone, use one teaspoon of maple syrup or omit it.

Mediterranean Savory Oats

Make it a Full Plate Meal: Top your oatmeal with the egg and Mediterranean toppings as directed in the recipe. If you don't eat eggs, try a tofu scramble instead.   

75% water-fiber foods – old-fashioned oats, onion, sweet potato, avocado, cherry tomatoes, fresh parsley
25% foods – olive oil, feta cheese, eggs/tofu

Recipe Note: Use one tablespoon of olive oil to keep the fat in the recipe low.

Apple Cinnamon Oatmeal

Make it a Full Plate Meal: Enjoy this apple cinnamon oatmeal for a warm breakfast. Add a couple of tablespoons of pecan pieces for a yummy fall flavor.

75% water-fiber foods – old-fashioned oats, apples
25% foods – brown sugar, pecans

Recipe Note: You can also sprinkle a teaspoon of brown sugar on top to lower the added sugar. If you are trying to control your blood sugar levels better, try skipping the brown sugar.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.