Oats: 10 Recipes for Breakfast, Snacks, and Dinner

Oatmeal Obsessed? Try These 10 Recipes for More Ways to Enjoy Oats

Oatmeal Obsessed? Try These 10 Recipes for More Ways to Enjoy Oats
Adobe Stock; iStock

From oatmeal to oat milk to oat flour, there are seemingly endless ways to enjoy this delicious whole grain (and remember, oats aren’t just for breakfast).

If any ingredient deserves such high regard, oats are it. Thanks to their beta-glucan fiber and array of nutrients, including manganese, zinc, iron, and phosphorus, this nutrient-dense food comes with a number of health benefits, including improved blood sugar management and cholesterol control.

One study even found that eating oats twice a day for six weeks may reduce LDL (“bad”) cholesterol by up to 10 percent.

The fiber in oats also increases satiety, making you feel fuller longer, so it can be a great tool for weight loss.

With both sweet and savory options, oats are truly versatile. They can be eaten raw, cooked, toasted, or baked; added to muesli; rolled into energy bites; soaked into overnight oats; or blended into smoothies. Use these 10 recipes for inspiration to enjoy these healthy superfoods.

All Everyday Health recipes meet expert-developed nutrient goals, considering several dietary guidelines. Learn more about the methodology used to develop and tag each of the recipes on this list.

1
oat bread muffins
Anna Pustynnikova/iStock

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
4.6 out of 10 reviews

SERVES

12

CALORIES PER SERVING

138

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
2
oat fruit tart
iStock

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
4.5 out of 2 reviews

SERVES

6

CALORIES PER SERVING

160

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
3
homemade oat milk
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.

5.0 out of 1 reviews

SERVES

6

CALORIES PER SERVING

50

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:

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
4
oat smoothie
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 (USDA nutrition info). Bananas and oats are 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

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 tsp pure vanilla extract

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:

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
5
oat coated chicken
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
5.0 out of 2 reviews

SERVES

4

CALORIES PER SERVING

283

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, Heart-Healthy, Mediterranean, Gluten-Free, High-Protein, Cholesterol-Conscious, Family-Friendly, Dinner, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, ADHD-Friendly, Anxiety-Friendly, Depression-Friendly
6
Mushroom steel cut oatmeal risotto
iStock

Mushroom and Steel-Cut Oatmeal Risotto

Risotto is traditionally made with Arborio rice, a processed grain that’s extra starchy. Subbing steel-cut oats upgrades your fiber from 2 g per half-cup to a whopping 8 g, per data from the USDA.

contains  Dairy
5.0 out of 2 reviews

SERVES

2

CALORIES PER SERVING

570

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
7
chocolate peanut butter oat smoothie
Getty Images

Chocolate, Peanut Butter, Banana, and Oatmeal Smoothie

Unlike most smoothies, this one is as filling as a meal. It has 22 g of 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, 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 134 reviews

SERVES

1

CALORIES PER SERVING

440

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, Breakfast, Beverage, Cholesterol-Conscious, High-Fiber, Gluten-free, Heart-Healthy, Mediterranean, Quick & Easy, Vegan, Vegetarian
8
Oatmeal Chocolate Chip Cookies
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 10 reviews

SERVES

16

CALORIES PER SERVING

138

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
9
oatmeal
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 the USDA, 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
3.0 out of 2 reviews

SERVES

1

CALORIES PER SERVING

455

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 1 teaspoon 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, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, High-Fiber, Anti-Inflammatory, Breakfast
10
oatmeal soup
iStock

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.

4.8 out of 5 reviews

SERVES

2

CALORIES PER SERVING

330

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
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Is Oatmeal as Healthy as You Think? Cleveland Clinic. August 5, 2025.
  2. Klumpen L et al. Cholesterol-Lowering Effects of Oats Induced by Microbially Produced Phenolic Metabolites in Metabolic Syndrome: A Randomized Controlled Trial. Nature Communications. January 14, 2026.

Sylvia E. Klinger, DBA, MS, RD, CPT

Medical Reviewer

Sylvia Klinger, DBA, MS, RD, CPT, is an internationally recognized nutrition expert who is relentlessly passionate about helping people fall in love with creating and enjoying deli...

Roxana Ehsani, RDN

Roxana Ehsani, MS, RD, CSSD, LDN

Author

Roxana Ehsani, MS, RD, CSSD, LDN, is a Washington, DC–based registered dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, a...