Hands down, one of my favorite morning breakfasts are these quick and healthy oatmeal cups. If you want a super fast breakfast that is truly delicious and easy to make, this one is for you!

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Oatmeal Cups

I came up with the idea of oatmeal cups from Bob’s Red Mill because the ease of making breakfast in such a delicious and nutritious way seemed like a no-brainer for a busy professional (this one goes out to all the parents preparing their kids breakfast while neglecting themselves).

I realized that I can make these without spending the $2.27 per oatmeal cup, even thought it is SO convenient and I like the cups, saving money and the environment is also equally fulfilling. Plus, I am still using the very same Bob’s Red Mill product, but instead in bulk.

Health Benefits of Oatmeal

Aside from it being incredibly heart-healthy what with its high soluble fiber content and plant-based protein, oatmeal is also delicious, filling and simple to make for your everyday.

The main health components per quarter cup of dry instant or rolled oats are as follows:

• Soluble fiber – there are two grams of fiber per quarter cup of dry oatmeal – soluble is is the type that will turn into a gel since it attracts water into your gut. This gel is great for slowing down digestion and lowering cholesterol and blood glucose levels. Aside from oatmeal, soluble fiber is also found in other whole grain products, as well as beans and legumes, and some fruits and veggies.
• β-glucan – Beta glucan is a type of soluble fiber that is found in oats and a lot of other grains. It is responsible for slowing the absorption of sugar, reducing cholesterol and is also rich in antioxidants. (1)
• Antioxidants – did you know oats have antioxidants? Aside from beta glucan, there is an antioxidant known as avenanthramide in oats and is responsible for additional coronary heart disease protection.(2)
• Plant-based protein – you’ll get close to three grams per quarter cup dry. With my oatmeal, adding additional chia seeds, flax and nut butter plus berries can amp up the protein another five grams to make your morning meal a solid eight grams. Now that’s a great way to start the day going!
• 0g Saturated fat and cholesterol– you can expect to get 0g of both saturated fat and cholesterol – just look for the plain varieties.

What Type of Oatmeal is Best?

I get this question a lot, i.e., is steel-cut better than rolled, is rolled better than instant, etc. If you have 30 minutes to cook and wait for steel-cut oatmeal, also known as “porridge” or “Irish oats,” then you’re getting a much more intact grain that has a bit more fiber per serving. I like McCann’s Traditional Steel Cut Irish Oatmeal if I am willing to wait.

But the bottom line is that while the grain is slightly more processed, you’re still getting a whole grain with fiber, vitamins and minerals and the health benefits that go along with selecting oatmeal as the morning meal.

Where it starts getting “unhealthy,” in any oatmeal choice, is when we start loading on the sugar (or not measuring) or not checking labels in the store to compare products.

I recommend clients of mine choose regular plain oatmeal and add flavor by way of fresh fruit, cinnamon, nuts or nut butter and a pinch of sea salt.

Kids Like It, Too

How do I know? Kid-tested in my kitchen. We have a variety of morning options, our easiest nutrient-packed breakfast pancakes being our weekly go-to; however, the kids also love having “Mommy’s oatmeal,” which is what they call these oatmeal cups. I usually slice a few bananas into the middle and then give the rest of the banana to my kids to eat on the side.

How to Make Tasty Oatmeal

Let’s recreate Bob’s red mill oatmeal cups for your work week using Bob’s red mill products. I love these Kamota 10oz Mason jars. Into each add…

Ingredients

• 1/4 cup dry instant oats
• 1 Tsp chia seeds
• 1 Tsp flaxseed meal
• A crack of sea salt
• 1/3 cup berries or fruit of choice when ready to serve

Directions
Add all the dry ingredients together into your 10oz mason jars, cover them up and store them all away in a cool, dry place. When ready to eat, pour over boiling hot water until the oat mixture is slightly covered. Add a heaping spoonful of your favorite nut butter. (I’m obsessed with CB nuts since it’s ONLY made of roasted peanuts and it’s simply delicious!)

Mix well until the peanut butter is incorporated. Add a third of a cup of berries – I love blueberries in my oats but you can use any fruit on hand – then serve it up!

Nutrition Support

I offer support to adults, pediatrics and organizations all with the goal of helping busy professionals like you nail their nutrition at work and at home. Visit the services tab to learn more, or feel free to hop on a free 15-minute discovery call to see what we can accomplish together.