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Oats! Oats! Oats!

Updated: Jun 25

Of all the choices for breakfast in western diets, there are few foods that are as versatile and check as many nutritional boxes as oats. Nutritionally, they are packed with protein, vitamins and minerals, and fiber. Cooking wise, they can be slow cooked, warmed up in the microwave, or even consumed raw! And in terms of their versatility, they are a affordable vehicle for a near infinite palate of other flavors and foods. Let's break this down y'all.


Whole grain oats are a fantastic way to start your day. Let's break down their nutrition.

Serving Size

1/2 Cup (40g)




150 Calories

Total Fiber







1.5mg, 8%


130mg, 10%

Thiamine (B1)



40 mg, 10%

Due to the content of protein, complex carbohydrates, and fiber, for it's calorie content, digestion is more involved and keeps you full longer, keeping hunger away until lunch. To take advantage of the full nutrition of oats, make sure to stick to Rolled Oats (Old Fashioned) or Steel Cut, as instant oats are stripped of some of their nutrition for faster cooking.

Lastly, as long as they are processed outside of a factory with other gluten foods, they can be a great option for people with gluten intolerance.


Fun fact! Oats are one of the few raw grains that can be metabolized raw (whether that would be pleasant to eat is another questions...). When cooked, oats can be prepared quickly on the stovetop or microwave with the liquid (usually water or the milk of your choice). Another cooking strategy is making overnight oats, where oats are left to soak in the desired liquid in the fridge overnight for a quick breakfast setup. As a general rule, us about 50% more liquid per volume than the oats (1/2 cup oats would need 3/4 cup of liquid).

Flavor Profiles

Ooo wee here we go! Oats are an unrivaled breakfast delivery service. They can be paired with fruits, nuts, seeds, nut butters, chocolate, protein powders, milks, spices, and much, much more! There are also the more adventurous stylings of a savory oatmeal (give it a search if you've been in an oatmeal rut).

My favorite way to prepare oatmeal is a chocolate oatmeal with chia seeds, recipe below:

  • 2/3 Cup of Rolled Oats

  • 1/3 Cup of a Milk

  • 2/3 Cup Water

  • 1 TBSP Dutch Processed Chocolate

  • 3 TBSP Chia Seeds

Directions: Combine all ingredients in a bowl and microwave for 2 minutes. Let sit to cool and for chia seeds to absorb some of the liquid. Eat!

For vegetarians or vegans, this recipe is a great way to source Iron and Omega-3's.

If you're a frequent purveyor of oats and oatmeal, venture oat (hehe) of your comfort zone and try another recipe or method of cooking. If you're not a frequent purveyor of oats, give it a try, your body and taste buds will thank you for consuming the mighty oat!


If you'd like to learn more about oats, other foods, or nutrition in general, try nutrition coaching through Buff Birds!

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