1
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (1) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (1)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Oats-Recipes-That-Are-Not-Oatmeal-Oat-Bread-1440x810.jpg)
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Oat Muffins
This recipe swaps out refined flour traditionally found in muffins for oat flour, which you can grind up in a food processor or blender. Using oat flour in baked goods adds a sweet and nutty flavor, and a boost of fiber and protein. This recipe also replaces butter with applesauce and avocado oil, reducing total calories and saturated fat. Enjoy these muffins for breakfast, a snack, or dessert.
contains Dairy, Eggs
SERVES
12
CALORIES PER SERVING
138
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
2 ¾ cup old-fashioned oats, divided
⅓ cup dark brown sugar
1 tbsp ground cinnamon
1 tsp baking powder
½ tsp baking soda
1 cup low-fat plain kefir (or low-fat buttermilk)
2 large eggs
½ cup unsweetened applesauce
2 tbsp avocado oil or canola oil
1 large apple, finely diced (optional)
Directions
1 Preheat oven to 350 degrees F. Line a 12-count muffin pan with muffin liners or spray with non-stick cooking spray and set aside.
2 In a food processor, place 2 ½ cups oats and process until they have a flour-like texture, about 2-3 minutes.
3 Transfer oat flour to a large mixing bowl. Add ¼ cup remaining oats, brown sugar, cinnamon, baking powder, and baking soda. Whisk until combined. Set aside.
4 In a medium-sized mixing bowl, whisk together kefir, eggs, applesauce and oil. Add wet ingredients to dry ingredients and mix. Stir in diced apple, if using.
5 Divide batter among muffin cups, filling each cup three-quarters full.
6 Bake for 20-25 minutes, until tops are golden brown and centers are set.
Nutrition Facts
Amount per serving
Serving size1 muffin
calories
138
total fat
5g
saturated fat
0.9g
protein
4g
carbohydrates
21g
fiber
2.3g
sugar
7.4g
added sugar
5.3g
sodium
114mg
TAGS:
Dairy, Eggs, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, Family-Friendly, Breakfast, Snack, Psoriasis-Friendly, Eczema-Friendly, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly, GERD-Friendly
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2
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (2) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (2)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Oats-Recipes-That-Are-Not-Oatmeal-Fruit-Tart-1440x810.jpg)
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Oat Fruit Yogurt Tartlets
These tartlets are nutritious enough to eat for breakfast, and beautiful enough to serve up for dessert. The reason: Oats replace refined flour while almond butter stands in for butter and subs healthy fats for saturated ones, per USDA data. The tartlets can be made a few days ahead of time and stored in an airtight container until ready to fill and serve.
contains Dairy, Tree Nuts
SERVES
6
CALORIES PER SERVING
160
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
18 min
TOTAL TIME
43 min
Ingredients
1 cup old-fashioned oats
¼ cup natural almond butter or cashew butter
2 tbsp honey
½ cup vanilla low-fat Greek yogurt
6 tbsp blueberries
Directions
1 Preheat oven to 350 degrees F. Spray 6 muffin pans with nonstick cooking spray and set aside.
2 Place oats, almond butter, and honey in a food processor and pulse until mixture comes together, about 30 seconds to 1 minute. Scrape down sides halfway through.
3 Divide oat mixture evenly among the 6 muffin cups. Press the oat mixture into the bottom and sides of each cup, creating a 1-inch high crust.
4 Bake for 18 to 20 minutes, until golden brown. Cool for 15 minutes in the pan, then carefully transfer each tartlet to a wire rack to cool completely.
5 Once fully cooled, spoon 1½ tbsp of yogurt into each tartlet and top with 1 tbsp blueberries. Serve immediately.
Nutrition Facts
Amount per serving
Serving size1 tartlet
calories
160
total fat
7g
saturated fat
0.9g
protein
6g
carbohydrates
21g
fiber
2.6g
sugar
9.7g
added sugar
5.8g
sodium
10mg
TAGS:
Dairy, Tree Nuts, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, Family-Friendly, Breakfast, Dessert, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly
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3
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (3) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (3)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Oats-Recipes-That-Are-Not-Oatmeal-Oat-Milk-1440x810.jpg)
Yelena Yemchuk/iStock
Homemade Oat Milk
Oat milk has increased in popularity over recent years, and it's simple enough to whip up at home. The key to blending up your own oat milk is to not blend it for too long, or else it may become slimy in texture. This recipe is also customizable, so if you want vanilla-flavored oat milk, add 1 tsp of pure vanilla extract. Or for a bit more sweetness, add a spoonful of honey or maple syrup. This oat milk will keep in the fridge for 5 days.
SERVES
6
CALORIES PER SERVING
50
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
3 cups water (at room temperature or cold)
1 cup old-fashioned oats
⅛ tsp kosher salt
Directions
1 Place all ingredients in a blender and blend on high for 30 seconds.
2 Pour oat milk through a fine sieve (or cheesecloth) into a mason jar or bottle with a lid. Discard solids.
3 Cover and place in fridge to cool.
Nutrition Facts
Amount per serving
Serving size½ cup
calories
50
total fat
1g
saturated fat
0.2g
protein
2g
carbohydrates
9g
fiber
1.3g
sugar
0g
added sugar
0g
sodium
23mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, Low-Fat, Family-Friendly, Quick & Easy, Beverage, Psoriasis-Friendly, Eczema-Friendly, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Anxiety-Friendly, Depression-Friendly
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4
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (4) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (4)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Oats-Recipes-That-Are-Not-Oatmeal-Smoothie-1440x810.jpg)
Dmitrii Ivanov/iStock
Double Oat Vanilla Smoothie
Adding oats to a smoothie bumps up the thickness and filling factor and adds a dose of whole grain goodness to each sip, per the USDA. This creamy smoothie is naturally sweetened by bananas (USDAnutrition info).Bananas and oatsare both prebiotics, which serve as food for the gut bacteria, which overall keeps your gut and body healthy. Enjoy this smoothie for breakfast or pre-workout as it is rich in complex carbs providing plenty of energy.
SERVES
2
CALORIES PER SERVING
223
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups unsweetened, plain oat milk
2 small bananas, peeled and frozen
⅓ cup quick-cooking oats
½
Directions
1 Place all ingredients in a blender and blend until smooth, about 1 to 2 minutes.
Nutrition Facts
Amount per serving
Serving size1 ½ cup
calories
223
total fat
4g
saturated fat
0.3g
protein
4g
carbohydrates
42g
fiber
5g
sugar
13.8g
added sugar
1.1g
sodium
101mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Anxiety-Friendly, Depression-Friendly
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5
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (5) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (5)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Oats-Recipes-That-Are-Not-Oatmeal-Oat-Chicken-1440x810.jpg)
iStock
Oat-Coated Air-Fried Chicken Tenders
Chicken tenders are popular among young and old, and this recipe adds a healthier twist by incorporating oats as the breading. Doing so adds fiber and delicious crunch to each tender. Air-frying (or baking, which you can do if you don’t have an air fryer) keeps calories and fat in check.
contains Dairy
SERVES
4
CALORIES PER SERVING
283
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
11 min
TOTAL TIME
51 min
Ingredients
1 lb boneless skinless chicken tenders
1 cup low-fat plain kefir or low-fat buttermilk
1¾ cup old-fashioned oats, divided
1 tbsp dry Italian seasoning
¼ tsp kosher salt
Directions
1 Place chicken tenders and kefir in a resealable gallon-sized plastic storage bag. Close bag and mix with your hands until chicken is evenly coated by kefir. Place in fridge for at least 30 minutes or up to overnight.
2 Preheat air fryer to 375 degrees F.
3 In a food processor, place 1¼ cups oats and process until they achieve a flour-like consistency, about 2 minutes. Stir in remaining ½ cup oats, Italian seasoning, and salt. Transfer mixture to a deep bowl or large plate.
4 Remove chicken tenders from bag, drain, and discard remaining marinade. Toss chicken tenders in breadcrumbs until well coated.
5 Working in batches if needed, cook chicken on one side for 8 to10 minutes, flip, and cook another 3 to 4 minutes, until they reach an internal temperature of 165 degrees F and are golden brown and crispy. Alternatively: Preheat oven to 375 degrees F and line a baking sheet with foil. Bake chicken tenders for about 12 to 15 minutes, until golden brown and reaches internal temperature of 165 degrees F. Flip halfway through.
Nutrition Facts
Amount per serving
Serving size4 oz chicken
calories
283
total fat
4g
saturated fat
0.8g
protein
33g
carbohydrates
28g
fiber
4.1g
sugar
3.1g
added sugar
0g
sodium
177mg
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, High-Protein, Cholesterol-Conscious, Family-Friendly, Dinner, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, ADHD-Friendly, Anxiety-Friendly, Depression-Friendly
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6
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (6) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (6)](https://i0.wp.com/images.everydayhealth.com/images/recipes/oatmeal-and-overnight-oats-recipes-to-break-your-breakfast-rut-07-mushroom-steel-cut-oatmeal-risotto-1440x810.jpg)
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Mushroom and Steel-Cut Oatmeal Risotto
Risotto is traditionally made with Arborio rice, a processed grain that’s extra starchy. Subbingsteel-cut oatsupgrades your fiber from2 g per half-cupto a whopping 8 g, per data from theUSDA.
contains Dairy
5.0 out of 1 reviews
SERVES
2
CALORIES PER SERVING
570
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
6 cups no-salt-added beef or vegetable broth
2 tbsp olive oil
1 shallot, minced
2 cloves garlic, minced
1 pound baby portobello mushrooms, sliced
½ tsp kosher salt
¼ tsp black pepper, freshly ground
1 cup steel-cut oats
1 tsp fresh thyme, plus more for garnish
¼ cup Parmesan cheese, freshly grated
Directions
1 In a medium pot, bring broth to a simmer. Cover and keep warm.
2 In a large skillet with high sides, heat olive oil over medium-high heat. Add shallot, garlic, and mushrooms, and season with salt and pepper. Cook, stirring frequently, until shallots are translucent and mushrooms begin to brown, 8 to 10 minutes.
3 Reduce heat to medium and stir in oats. Cook, stirring frequently, for 1 minute. Add 1 cup of hot broth and stir. Cook until all liquid has been absorbed before adding another cup of hot broth. Continue cooking, stirring as needed, and adding 1 cup of broth at a time until all the broth has been added and absorbed, 25 to 30 minutes in total.
4 Stir in thyme and cheese. Garnish with additional thyme and serve.
Nutrition Facts
Amount per serving
calories
570
total fat
20g
saturated fat
2g
protein
23g
carbohydrates
77g
fiber
14g
sugar
12g
added sugar
3g
sodium
580mg
TAGS:
Dairy, Anti-Inflammatory, Dinner, Heart-Healthy, High-Fiber, Mediterranean
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7
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (7) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (7)](https://i0.wp.com/images.everydayhealth.com/images/recipes/healthy-portable-breakfasts-07-chocolate-smoothie-1440x810.jpg)
Getty Images
Chocolate, Peanut Butter, Banana, and Oatmeal Smoothie
Unlike most smoothies, this one is as filling as a meal. It has 22 gof protein and almost 10 g of fiber, and you’d never guess it’s vegan! The secret is hemp hearts, the seeds of the hemp plant (technically considered a nut), which, the Cleveland Clinic notes, have the most protein of any seeds, plus vitamin E, potassium, and omega-3 fatty acids. When blended, the seeds are a flavorful source of protein, per the USDA.
contains Soy, Peanuts
4.4 out of 48 reviews
SERVES
1
CALORIES PER SERVING
440
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1½ cups plain, unsweetened soy milk (or milk of your choice)
¼ cup old-fashioned oats
1 tbsp unsweetened cocoa powder
1 tbsp natural peanut butter
1 tbsp hemp hearts
1 small ripe banana (or ½ large banana)
Directions
1 Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.
Nutrition Facts
Amount per serving
calories
440
total fat
20g
saturated fat
3.1g
protein
22g
carbohydrates
48g
fiber
9.9g
sugar
16.7g
added sugar
0g
sodium
160mg
TAGS:
Soy, Peanuts, Anti-Inflammatory, Diabetes-Friendly, Breakfast, Beverage, Cholesterol-Conscious, High-Fiber, Gluten-free, Heart-Healthy, Mediterranean, Quick & Easy, Vegan, Vegetarian
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8
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (8) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (8)](https://i0.wp.com/images.everydayhealth.com/images/recipes/healthier-spins-on-holiday-cookies-oatmeal-choco-chip-1440x810.jpg)
Adobe Stock
Oatmeal Chocolate Chip Cookies
Oats are perhaps the greatest unsung heroes of baking. They’re an easy add-in to recipes and lend a meatier texture to the final product. In addition, they’re packed with nutrition. For example, oats are high in a type of soluble fiber called beta-glucan, which the American Heart Association links to improved cholesterol levels.
contains Wheat, Tree Nuts, Eggs
5.0 out of 8 reviews
SERVES
16
CALORIES PER SERVING
138
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
10 min
TOTAL TIME
25 min
Ingredients
1 cup old-fashioned oats
¾ cup whole-wheat flour
1 ½ tsp baking powder
¼ tsp kosher salt
2 tbsp natural peanut butter
1 large egg
1 ½ tsp pure vanilla extract
½ cup honey
½ cup semisweet chocolate chips
Directions
1 Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
2 Add oats, flour, baking powder, and salt to a mixing bowl and stir to combine.
3 In a separate bowl, whisk together peanut butter, egg, vanilla, and honey. Stir until smooth. Add wet ingredients to the dry mixture and stir until just combined. Gently fold in chocolate chips.
4 Roll the dough into 1-inch balls and place on the prepared baking sheet leaving room between each cookie. Bake in the preheated oven until lightly golden-brown, about 9 to 10 minutes. Serve warm or cooled.
Nutrition Facts
Amount per serving
calories
138
total fat
4g
saturated fat
1.5g
protein
3g
carbohydrates
24g
fiber
2.2g
sugar
12.8g
added sugar
12.7g
sodium
29mg
TAGS:
Wheat, Tree Nuts, Eggs, Heart-Healthy, Vegetarian, Low-Sodium, Family-Friendly, Dessert
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9
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (9) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (9)](https://i0.wp.com/images.everydayhealth.com/images/recipes/creative-recipes-featuring-olive-oil-savory-oatmeal-1440x810.jpg)
Adobe Stock
Savory Olive Oil Oats
While breakfast oats are often sweet, they can be just as good savory, and this bowl is a great way to start your day with some veggies. The healthy fats in olive oil can help with the absorption of the fat-soluble vitamins A and K found in tomatoes, per theUSDA,and microgreens. It may help you survive more than just the day, too: Research has found that regularly consuming olive oil was associated with a lower risk of mortality from all causes.
contains Eggs
SERVES
1
CALORIES PER SERVING
455
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
COOK TIME
12 min
TOTAL TIME
17 min
Ingredients
1 tsp vinegar (white wine, distilled, or apple cider vinegar)
1 egg
½ cup dry rolled oats
1 tbsp extra-virgin olive oil
⅛ tsp kosher salt
⅛ tsp freshly ground black pepper
Tomatoes, microgreens, chili pepper flakes, for topping (optional)
Directions
1 In a small saucepan, bring 2 cups of water to a boil. Add 1teaspoon of vinegar to water.
2 Carefully crack the egg into the water. Cover pan with lid and turn off heat. Wait 4 minutes, then remove egg with a slotted spoon.
3 Place oats and water in a microwave safe bowl, stir and heat on high until puffed up and cooked, about 2 minutes. Stir in olive oil, salt, pepper and top with cooked egg, tomatoes, and microgreens, if using.
Nutrition Facts
Amount per serving
Serving size1½ cup
calories
455
total fat
23g
saturated fat
3.5g
protein
15g
carbohydrates
46g
fiber
7.7g
sugar
0.6g
added sugar
0g
sodium
202mg
TAGS:
Eggs, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, High-Fiber, Anti-Inflammatory, Breakfast
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10
![Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (10) Versatile Oats: Recipes for Breakfast, Snacks, and Dinner (10)](https://i0.wp.com/images.everydayhealth.com/images/recipes/oatmeal-and-overnight-oats-recipes-to-break-your-breakfast-rut-05-oatmeal-soup-1440x810.jpg)
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Oatmeal and Vegetable Soup
Oats are a healthier alternative to pasta in soup, and along with vegetables deliver a double whammy of fiber — 7 g per serving. Plus, the broth in this soup is sure to help you toward your hydration goals.
5.0 out of 1 reviews
SERVES
2
CALORIES PER SERVING
330
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
2 tbsp olive oil
1 medium yellow onion, diced
2 cloves garlic, minced
2 medium carrots, chopped
2 ribs celery, chopped
½ tsp kosher salt
¼ tsp black pepper, freshly ground
½ cup old-fashioned oats
4 cups no-salt-added chicken broth or vegetable broth
¼ tsp crushed red pepper
½ tsp Italian spice blend
3 tbsp fresh parsley, chopped
1 to 2 lemons, juiced
Directions
1 Place a medium stock pot over high heat. Add olive oil, onion, garlic, carrots, and celery and cook, stirring frequently, until vegetables soften slightly. Season with salt and pepper.
2 Add oats and cook, stirring, until they are lightly toasted, about 2 to 4 more minutes.
3 Add broth, crushed red pepper, Italian spices, parsley, and lemon juice to taste. Cook until vegetables and oats reach your desired consistency, about 4 to 6 minutes.
Nutrition Facts
Amount per serving
calories
330
total fat
16g
saturated fat
2g
protein
8g
carbohydrates
40g
fiber
7g
sugar
8g
added sugar
2g
sodium
770mg
TAGS:
Gluten-free, Mediterranean, Lunch