7 Health Benefits of Oatmeal (+ Our Favorite Oatmeal Recipes)

Food, Food Benefits, Nutrition

By: Chris Freytag, CPT // April 5, 2023


Oatmeal deserves to be loved throughout your day, not just for breakfast. Not only is oatmeal a superfood that’s super good for you, it also curbs cravings and suppresses your appetite. Show your oatmeal some love at sun-up, sun down or somewhere in between and you’ll show your body some nutritional love too. Oatmeal’s health benefits are so long they read like your grocery or To Do list (whichever is longer). Where to begin? Here are seven reasons to love oatmeal at any time of day and be sure to check out our healthy oatmeal recipes.

Health Benefits of Oatmeal

1) Oatmeal lowers cholesterol.

High cholesterol at your latest physical? While it’s important to consult your doctor about any medical condition, oatmeal has the potential to reduce high cholesterol when added to your diet. The soluble fiber in oats helps remove LDL or bad cholesterol, while maintaining the good cholesterol that your body needs.

2) Oatmeal reduces your risk of stroke and heart attack.

Not only does oatmeal help with high cholesterol, but studies show the fiber in oatmeal can lower your risk or strokes and heart attacks, too! Oat bran contains even more fiber than oatmeal, making it another great choice to keep your heart healthy.

3) Oatmeal gives you energy.

Oatmeal is a low glycemic food, giving you more energy and helping you feel fuller longer. A study found that people who consumed a low-glycemic meal like oatmeal before a run had much better endurance than those who ate a high-glycemic meal.

4) Oatmeal helps with high blood pressure

If you want to lower your blood pressure naturally, consider adding a bowl of oatmeal to your breakfast menu. One study found that people with high blood pressure who ate oatmeal were twice as likely to be able to reduce their blood pressure on their own without medication.

5) Oatmeal can keep you full longer.

Oatmeal can keep your cravings away. A study published in the Nutrition Journal, found that eating a bowl of instant oatmeal for breakfast is more satisfying and helps to manage hunger better than the same amount of calories from a leading oat-based, cold cereal, even when consumed in smaller portions. The results showed that when subjects ate oatmeal, they reported less hunger compared to the ready-to-eat cereal. Oatmeal also provides increased fullness and reduces the desire to eat more. Oatmeal can help you with weight loss and weight maintenance by reducing your likelihood of grabbing a snack or overeating at your next meal.

6) Oatmeal is easy to prep and use.

Both old-fashioned and steel-cut oats are whole grains that are minimally processed so they don’t lose the bran or wheat germ. (They only differ in how they are milled.) Short on time? Try quick-cooking oats (also known as instant oats) that have been precooked, dried and rolled. 

And if you buy any of the individual packets, just be sure to read the ingredient label. Many of the individual packets are loaded with sugar. You can make oatmeal stove top, in the microwave or overnight oats so you can grab and go. Overnight oats are usually served cold—just soak raw rolled oats in liquid (low-fat milk or almond milk) and use one part oats and one part milk. They come out thicker and fluffier than cooked oats.

Plus, you can get added nutritional benefits by decorating up your oatmeal with yummy add-ons like berries, flaxseeds or chia seeds, almonds, cinnamon, banana, raisins or a dollop of honey.

7) Oatmeal is a great gluten free option

Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates, iron and fiber. If you are gluten-free, good news … many oats are too! To make sure your oats are good to go if you have a gluten intolerance or if you are gluten-sensitive, read this!

Our Best Healthy & Delicious Oatmeal Recipes

You may have heard that breakfast is the most important meal of your day, and that’s because making the right choice early on can determine your energy level and how eat the rest of the day. (Breakfast skippers, I’m talking to you!) But if you skip that bowl of oats early on, you still have plenty of opportunity to get your oatmeal fix.

You can bake with oatmeal, make delicious oatmeal snacks and desserts, and even use it for main meals. Three pepper oat pilaf anyone? Here’s our favorite healthy oatmeal recipes.

Breakfast Oatmeal Recipes

High Protein Overnight Oats

If you’ve tried overnight oats before but found your stomach rumbling just an hour later, you’re going to want to try this high protein overnight oats recipe. A scoop of protein powder added to the oats helps sustain your energy levels all morning long.

These protein pancakes are perfect post-workout but so delicious you'll want to make them all the time.

Blueberry Walnut Protein Pancakes

This page may contain affiliate links, meaning at no additional cost to you, Get Healthy U may receive a commission if you click through and make a purchase. These protein pancakes are perfect post-workout but so delicious you’ll want to make them all the time. And with 18 grams of protein per two pancakes and

Vanilla Raspberry Overnight Oats

Overnight Oats are the perfect solution for busy students, mothers, and workers who don’t want to skip out on “the most important meal of the day.” Overnight Oats can be as simple or as fancy as you want them and require little time to prep. You can make five for the week, all with different ingredients to

Filling, healthy, delicious - everything you could want for breakfast! Make a big batch of these healthy breakfast cookies and have breakfast ready to go all week long. #recipe #breakfastcookies

Healthy Breakfast Cookies

Mornings can be hard. Whether you’re getting kids out the door or just getting yourself into work, eating a healthy breakfast can sometimes be a challenge. These healthy breakfast cookies made from a base of bananas and oats and are the perfect solution for those busy mornings. Just make a big batch on Sunday and have

Craving pumpkin pie for breakfast? Well, you're in luck with our healthy overnight pumpkin spice oatmeal breakfast recipe. Skip the guilt, not the flavor.

Overnight Pumpkin Spice Oatmeal

This dreamy oatmeal is anything but run of the mill. Using one of my favorite flavors (PUMPKIN!), this simple and healthy breakfast will be a family favorite in no time. A great back-to-school recipe, this is easily prepped the night before and served up quickly in the morning to get the kids out the door. Your kiddos

Apple Cinnamon Baked Oatmeal with Macadamia Nut Crunch

We love oatmeal for breakfast and when it can easily be made ahead of time and last all week, we love it even more! Make this high protein, high fiber oatmeal bake on Sunday night and look forward to breakfast all week. Made with almond butter and coconut oil, it’s keeps you satisfied all morning

Healthy Carrot Cake Oatmeal

There is something so deliciously comforting about carrot cake. The nuttiness of pecans, the sweetness of cinnamon and raisins, it’s a perfect combination of flavors. And now you can have it for breakfast with this super easy, super filling carrot cake oatmeal. This breakfast comes together in minutes and is a great way to start

You can't beat this warm banana bread oatmeal recipe for a delicious and healthy recipe.

Banana Bread Oatmeal

This banana bread oatmeal tastes just like banana bread!  But, it requires way less work to prepare and can, in fact, be made in just a few minutes on any weekday morning.  It also has healthy fats from almond milk and walnuts, fiber from the oatmeal and natural sweetness from the banana!

Oatmeal Snack Recipes

These healthy and delicious no-bake energy bars are packed with natural ingredients that taste amazing and leave out all the additives and sugar you find in store bought bars.

Peanut Butter and Chocolate Energy Bars

These healthy peanut butter and chocolate energy bars are to die for! Made from natural ingredients that taste amazing you will really taste the homemade difference from those high priced bars you buy in the store. Perfect on the go healthy snack for school, the office, or even in the car. The oats, peanut butter,

Try these apple cinnamon granola bar for a healthy, delicious homemade granola bar! These bars are peanut-free so there a great snack kids can bring to school!

Apple Cinnamon Energy Bars

A twist on my homemade energy bars that have a nice apple cinnamon oatmeal vibe. These energy bars don’t have chocolate or peanut butter so great for peanut-free schools and kids! An apple cinnamon energy bar is the perfect snack on the go. The seeds and nuts are a great source of protein and Omega-3

These delicious peanut butter balls are packed with protein and completely delicious.

No-Bake Peanut Butter Energy Bites

Why buy expensive power bars when these no-bake energy balls are so darn tasty & EASY! These little energy bites are packed with protein, high quality fats, and a bit of dark chocolate to satisfy your sweet tooth. You simply mix up all these tasty ingredients and stick in the fridge to set. Kids love

These no-bake apple pie energy balls are the perfect little fall bites that kids and adult will love!

No-Bake Apple Pie Energy Bites

I love pie! Pretty much any kind, but apple is one of my favorites. I’ve tried other apple energy bite recipes and created this one which I think tastes just like apple pie. As long as you have a food processor this recipe is a snap! A great nut free lunch box idea, or to

Oatmeal Dessert Recipes

Apple Crisp

Apple crisp is one of my all time favorite desserts.  Every year as a little girl growing up, I used to ask for an apple crisp instead of a regular birthday cake.  It has always been my signature dessert!  This Thanksgiving, I wanted to try a new extra delicious apple crisp to serve my family.

Baked apples oozing with goat cheese and honey on a white plate.

Healthy Baked Apples

These baked apples are perfect for a healthy snack for one or stylish dessert for company. Pretty enough for a crowd, this baked apple recipe is filled to the brim with toasted oats, pecan pieces, dark chocolate, sliced pear, and honey goat cheese. It’s a gluten-free, easy-to-make, low-carb dessert that tastes like pure decadence. Once

Try this healthy fresh fruit pizza recipe for a nutritious and satisfying dessert! This recipe is made with all-natural sweeteners and all natural ingredients.

Fresh Fruit Pizza

This Fresh Fruit Pizza with oatmeal cookie crust is a healthy and delicious dessert that is a family favorite. This fresh recipe is full of color, vitamins, and it’s the perfect sweet treat for any picnic, barbecue, or holiday. Plus, this healthy recipe is easy to whip together in a hurry! The crust is chewy and

Hunger Busting Peanut Butter Cookies

These nutty oatmeal cookies are chewy and moist! Each cookie has a good balance of protein and fiber, which will ensure that you not only satisfy your sweet-tooth, but also keep it satisfied without the need to overeat! Peanuts and peanut butter are a great source of monounsaturated fat and other nutrients shown to promote heart

Oatmeal is such a superfood, it needs to venture out of your pantry and make its debut beyond your morning routine. What’s your favorite way to get your serving of oatmeal goodness? We’d love to hear from you in the comments below!

READ THIS NEXT: Healthy Breakfasts For A Crowd



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    1 Comment


    on Reply

    Another item you can add is chocolate chips... Oatmeal can be eaten at any time too!



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