Oatmeal is a popular breakfast food made from oats and water or milk. It is known for being high in fiber and nutrients like manganese, phosphorus, magnesium, iron and zinc. Oatmeal provides a range of health benefits, including better heart health, lower cholesterol levels, improved blood sugar control and digestion. However, oatmeal may not be suitable for everyone’s tastes or dietary needs. For those looking for an oatmeal alternative that provides similar nutrition and health benefits, there are several options worth considering. This article will explore some common foods and ingredients that can be nutritionally equivalent substitutes to oatmeal.
Quinoa
Quinoa is often considered one of the best alternatives to oatmeal. This “ancient grain” contains a similar nutrient profile to oats, packing in protein, fiber, minerals and antioxidants. Just 1/2 cup of cooked quinoa contains around:
- 4 grams fiber
- 4 grams protein
- 21% RDA manganese
- 15% RDA magnesium
- 12% RDA phosphorus
The fiber content of quinoa is comparable to oats. The combination of protein and fiber makes quinoa an exceptionally filling breakfast option that can help stabilize blood sugar and keep hunger at bay until lunchtime. Quinoa also contains more iron than oatmeal, making it a smart choice for those needing an iron boost.
Quinoa has a light, fluffy texture and a slightly nutty flavor. It can be enjoyed hot as a porridge by cooking quinoa flakes or seeds in milk or water. Mix in fruits, nuts, cinnamon or other spices to customize the flavor.
Nutrition comparison (1/2 cup cooked)
Nutrient | Oatmeal | Quinoa |
---|---|---|
Calories | 148 | 111 |
Protein (g) | 5 | 4 |
Fiber (g) | 4 | 3 |
Iron (mg) | 1.4 | 1.5 |
Chia seeds
Like oats, chia seeds are nutritionally dense, providing protein, fiber, vitamins and minerals. Just two tablespoons of chia seeds contains:
- 5 grams fiber
- 4 grams protein
- 30% RDA calcium
- 15% RDA iron
- 15% RDA manganese
Chia seeds form a gel when mixed with liquid, creating a pudding-like texture. Soak chia seeds in milk overnight in the fridge then add fruit, cinnamon, nut butter or other flavors in the morning for chia seed “oats.” The fiber and protein in chia seeds will keep you feeling satisfied for hours.
Nutrition comparison (2 tablespoons)
Nutrient | Oatmeal | Chia seeds |
---|---|---|
Calories | 148 | 138 |
Protein (g) | 5 | 4 |
Fiber (g) | 4 | 5 |
Calcium (%) | 2 | 18 |
Amaranth
Amaranth is an ancient pseudo-grain that provides a comparable nutrient profile to oats. Amaranth is high in:
- Protein – 4 grams per 1/2 cup
- Fiber – 5 grams per 1/2 cup
- Iron – 15% RDA per 1/2 cup
- Magnesium – 15% RDA per 1/2 cup
- Manganese – 30% RDA per 1/2 cup
Amaranth has a naturally sweet, nutty flavor that makes for a tasty hot breakfast cereal. Try cooking amaranth porridge in milk then topping with your favorite fruits, honey, nuts or spices. The fiber and protein in amaranth will keep you feeling satisfied all morning long.
Nutrition comparison (1/2 cup cooked)
Nutrient | Oatmeal | Amaranth |
---|---|---|
Calories | 148 | 154 |
Protein (g) | 5 | 4 |
Fiber (g) | 4 | 5 |
Iron (mg) | 1.4 | 2.1 |
Buckwheat
Despite the name, buckwheat is not related to wheat but is actually the seed of the buckwheat plant. Buckwheat groats can be soaked and blended into porridge for a gluten-free alternative to oatmeal. Just 1/2 cup of cooked buckwheat groats contains:
- 3 grams protein
- 2 grams fiber
- 12% RDA magnesium
- 20% manganese
Buckwheat has a distinctive, earthy taste and soft texture. Try mixing in fruit, cinnamon, nut butter or milk to mellow the flavor. The fiber in buckwheat will help keep you feeling full and satisfied all morning.
Nutrition comparison (1/2 cup cooked)
Nutrient | Oatmeal | Buckwheat |
---|---|---|
Calories | 148 | 78 |
Protein (g) | 5 | 3 |
Fiber (g) | 4 | 2 |
Magnesium (%) | 11 | 12 |
Eggs
Scrambled, poached or boiled eggs can provide protein, vitamins and minerals on par with a bowl of oatmeal. Two large eggs contain:
- 12 grams protein
- 15% RDA selenium
- 15% RDA vitamin B12
- 10% RDA choline
Eggs help balance blood sugar when eaten with whole grain toast or vegetables. The protein keeps you feeling energized and full for hours after breakfast.
Add veggies like spinach or tomato to your eggs for extra nutrients. Season with spices like turmeric or chili powder to boost the flavor without added salt.
Nutrition comparison (2 large eggs)
Nutrient | Oatmeal | 2 large eggs |
---|---|---|
Calories | 148 | 144 |
Protein (g) | 5 | 12 |
Selenium (%) | 11 | 22 |
Choline (%) | 3 | 10 |
Soy yogurt with fruit and nuts
Plain soy yogurt mixed with fruit, nuts and seeds can make for a balanced, nutrient-dense alternative to oatmeal. A 6-ounce container of soy yogurt provides:
- 4-10 grams protein
- 20-30% calcium
- 20-30% vitamin B12
- 20-30% riboflavin
Pair soy yogurt with 1/4 cup nuts and seeds like almonds, walnuts, sunflower seeds or chia seeds to add protein, fiber and healthy fats. Fresh or frozen fruit like berries or banana provide fiber, vitamins and antioxidants.
This soy yogurt parfait offers a vegan breakfast option rich in protein, healthy fats and micronutrients to power your morning.
Nutrition comparison (6 oz soy yogurt with 1/4 cup nuts and seeds)
Nutrient | Oatmeal | Soy yogurt parfait |
---|---|---|
Calories | 148 | 390 |
Protein (g) | 5 | 13 |
Calcium (%) | 2 | 30 |
Vitamin B12 (%) | 0 | 30 |
Conclusion
While oatmeal is a healthy breakfast choice, many nutrient-dense foods can provide a similar nutritional profile. Quinoa, chia seeds, amaranth, buckwheat, eggs and soy yogurt with nuts and seeds all pack in protein, fiber, vitamins and minerals on par with oatmeal. Choosing any of these alternatives can allow you to switch up your morning routine while still benefiting from a balanced, satisfying breakfast. Focus on a breakfast high in protein, fiber and micronutrients to stay fueled and satisfied throughout the morning.