8 Foods You Should Always Eat With Oatmeal to Maximize Health Benefits
Start your day with a nutrient-packed—and delicious—breakfast.
Nutritionally, plain oatmeal is already off to a pretty good start. It’s rich in fiber (especially heart-healthy beta-glucan fiber), easy to prep ahead of time, and endlessly customizable. But the right toppings can take your bowl from fine to fire—making your breakfast more satisfying, flavorful, and fun.
“Oatmeal is a versatile and nutritious option for busy mornings, and one that you’ll often find on my breakfast menu as a dietitian and mom of two busy boys,” says Lauren Twigge, MCN, RD. “As a ‘blank slate’ breakfast, oatmeal is a nutritious base that pairs easily with tasty ingredients and toppings that can enhance the nutrition, flavor, and texture of every bite.”
The beauty of oatmeal is that there’s no one-size-fits-all way to build a better bowl. You can add fruit for a little natural sweetness, sprinkle in some seeds for crunch and healthy fats, swirl in your favorite nut butter for extra protein, or use a dash of spices for extra flavor without any added sugar. And if sweet breakfasts aren’t your thing, that’s OK too. Oatmeal can be just as delicious with savory toppings.
No matter which route you take, oatmeal provides a high-fiber breakfast that helps keep you feeling full and supports steady blood sugar. So, what should you pile into your bowl? We asked registered dietitians to share the best foods to eat with oatmeal, from tried-and-true classics to unexpected combinations that just might become your new favorites.
Dairy milk
If you’re still making your oatmeal with water, Twigge has a suggestion: Consider milk instead.
“The best bowl of oatmeal starts with a great base. Milk is a complete protein that stirs easily into oats and makes it richer and creamier,” she says. “Plus, research shows that getting enough protein earlier in the day may be just as important as getting enough of it, with potential benefits for blood sugar management and muscle health.”
Dairy milk adds 13 essential nutrients, including calcium, vitamin B12, iodine, and choline (plus hydrating electrolytes). Twigge says whole milk is especially important for growing kids, thanks to its protein, healthy fats, and key nutrients that support growth and development.
RELATED: The Truth About A2 Milk
Bananas and peanut butter
This pairing is practically oatmeal royalty—and for good reason. Bananas bring natural sweetness with plenty of potassium and vitamin B6, while peanut butter contributes protein and satisfying fats.
Caroline Tizard, MS, RD, LDN, CSOWM, founder/owner of Thrive Nutrition Counseling, takes the combination one step further: Add one or two dates directly to stovetop oatmeal so they soften and melt into the oats, then top with sliced banana and a heaping tablespoon of peanut butter. And if a few chocolate chips happen to find their way into the bowl, all the better!
TRY IT: Banana Bread Oatmeal
Seeds
Seeds are an easy oatmeal stir-in that can deliver a big nutritional boost, according to Kayla Farrell, RDN, a registered dietician at FRESH Communications.
She recommends hemp seeds, which provide protein along with omega-3 and omega-6 fats to support heart health and digestion. With a mild, slightly nutty flavor, they're a low-effort addition when you want a nutrition boost without dramatically changing the flavor of your oatmeal.
Chia seeds are another great option that serve up fiber and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. They also have a neat little trick: They soak up liquid, giving your oats a thicker, creamier texture.
Eggs
Who says oatmeal has to be sweet? Top your oats with an egg and a few savory extras, and suddenly breakfast feels a whole lot more brunch-y.
"Eggs are incredibly nutrient-dense, providing key nutrients like choline, vitamin B12, and selenium in addition to protein," says Farrell. "Try oatmeal topped with a fried or soft boiled egg, sautéed vegetables, a sprinkle of cheese, and everything seasoning or hot sauce for a savory alternative."
RELATED: 10 Top Foods You Should Always Eat With Eggs to Maximize Health Benefits
Berries
Blueberries, strawberries, raspberries and blackberries may add a pop of color to your bowl of oats, but they're more than just a pretty garnish. True to their superfood status, they're loaded with antioxidants (especially anti-inflammatory anthocyanins) and disease-fighting nutrients.
Tizard calls berries and chia seeds “a classic” in her house. Her trick: Heat fresh or frozen berries until soft, stir in 1 to 2 tablespoons of chia seeds, and let the mixture sit for 5 to 10 minutes. The result is essentially a quick, high-fiber jam for your oatmeal.
RELATED: This Is What Happens to Your Body When You Eat Blueberries Every Day
Apples
If apple pie is basically its own food group in your book, this oatmeal topping is for you. Dice an apple—Tizard likes Granny Smith or Honeycrisp—and sauté it with a little butter and brown sugar until warm and coated.
Spoon the mixture over oatmeal, then add walnuts and a sprinkle of cinnamon. You’ll get fiber, vitamin C, and healthy fats, plus all the cozy, cinnamon-apple flavor that makes a weekday breakfast feel a little more like dessert.
TRY IT: Double Apple Baked Oatmeal
More fruit!
There’s no need to commit to apples, bananas, and berries every morning. Twigge recommends mixing up the fruit you add to oatmeal, including pears, peaches, and even mango in overnight oats.
Fruit is an easy way to add sweetness, color, and a rotating variety of nutrients to your bowl. And when it comes to meal prep, frozen fruit is especially convenient: Just stir it into your oats as they cook. Switching up your fruit can also help keep meal-prepped oatmeal interesting, so you don’t fall into a case of flavor fatigue, says Twigge.
Spinach and mushrooms
Sweet oatmeal can have the morning off with this savory spin. Spinach and mushrooms add fiber, antioxidants, vitamins, and minerals to oats, turning them into a more substantial and satisfying meal.
Farrell recommends sautéing the spinach and mushrooms, then topping the oats with an egg and crumbled feta. Bonus: Cooking spinach can increase the bioavailability of its iron. Prefer a little more color and kick? She's also a fan of adding tomatoes, peppers, avocado, and hot sauce.
RELATED: This Is What Happens to Your Body When You Eat Oatmeal Every Day
8 Mediterranean Diet Foods to Eat This Season
Is it Healthy to Eat Eggs Every Day?
The Healthiest Chinese Takeout Orders
Healthy Breakfast Staples to Stock Up On
