I have always loved oats as a morning meal option.

You can make them taste however you like, they are simple to make, with the right mix-ins they can be pretty filling, not to mention the loads of nutrition benefits packed in oats!

Nutrition Benefits of Oats: Good source of B vitamins (which may help with mood and are linked with metabolism), they are whole grains, may benefit heart health, are filled with fiber-specifically beta-glucans which are linked with reduced cholesterol, and they contain a ton of other vitamins and minerals.

I also love the versatility of oats in that I can enjoy them hot or cold depending on my mood.

While living in Colorado, I found a Super Oats blend that had lots of fun mix ins like quinoa flakes, flax meal, chia seeds, and amaranth. Unfortunately, I don’t think the company makes this product anymore, so I decided to make my own DIY Power Oatmeal Mix!

DIY Power Oatmeal Mix Tips

My mix includes:

• Quick oats-for quicker cook time
• Quinoa flakes-plant protein and gives a creamy texture
• Chia seeds-great source of omega 3 fatty acids, calcium, and iron
• Flax meal-good source of omega 3 fatty acids and fiber
• Sliced almonds-for texture, fiber, healthy fats and vitamin E
• Cinnamon
• Salt

The method is simple, just combine all ingredients in a large bowl and either portion out into containers or zipper top bags in 1/3 cup servings or store in a large resealable container and portion it out as you go.

You can use the DIY Power Oatmeal Mix to make hot oats on the stove or to make cold overnight oats (instructions for both are below) and then you can top the oats or mix in anything else you like!

DIY Power Oatmeal Mix Nutrition

This oatmeal mix is naturally gluten free, dairy free and free of all the top 8 allergens except tree nuts. If you have a tree nut allergy, you can easily leave out the sliced almonds and add something else that you enjoy (maybe sunflower seeds, a little dried fruit or freeze-dried fruit) or leave the recipe as is and just omit the sliced almonds.

DIY Power Oatmeal Mix has not been tested for FODMAPs, but all ingredients are used in low FODMAP amounts according to the Monash University app.

DIY Power Oatmeal Mix

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• Author: Tara Deal Rochford
• Total Time: 5 minutes
• Yield: 9 1/3 cup servings 1x

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Description

A simple recipe for DIY Power Oatmeal Mix, the perfect mix to have on hand for a nutritious hot oatmeal breakfast or overnight oats. This mix tastes great both ways!

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Ingredients

Scale 1x2x3x

2 cups quick oats (for quicker cooking)

½ cup quinoa flakes

2 tablespoons chia seeds (great source of omega 3 fatty acids, calcium, and iron

2 tablespoons flax meal

2 tablespoons sliced almonds

1 tablespoon ground cinnamon

¼ teaspoon salt

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Instructions

To make the packets:

Combine all ingredients in a large mixing bowl and stir to combine. 

Store in an airtight container in a cool, dry place or divide into 9 packets/zipper top bags with ⅓ cup in each. 

To make a single serving hot:

1/3 cup of mix (1 packet)

2/3 cup water

½ mashed banana, optional

Toppings: nut or seed butter, hemp seeds, pumpkin seeds or walnuts, fresh or frozen fruit, anything that sounds delicious

For a single serving use 1 part oats with 2 parts water (example, 1/3 cup of mix and 2/3 cup of water). 

To make, bring the water to a boil over high heat. Stir in the oats, then reduce the heat to low and cook uncovered, stirring occasionally allowing the oats to thicken.  This will take about 5 minutes.

To make a single serving cold (overnight oats): 

½ mashed banana

⅓ cup of mix (1 packet)

⅔ cup of milk of your choice, such as unsweetened almond milk, Ripple pea milk, Kefir, or oat milk

1 teaspoon maple syrup, or sweetener of choice

Smash the banana in a container you can seal. 

Mix in the oat mixture, milk of choice, and maple syrup. Stir to combine, cover and store in the fridge for at least one hour or overnight. Remove the lid and top with desired toppings.

Notes

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University app. 

• Prep Time: 5 minutes
• Category: breakfast
• Method: stove top, fridge
• Cuisine: american

Nutrition

• Serving Size: 1/3 cup of mix
• Calories: 224
• Fat: 6.4 g
• Carbohydrates: 34.8 g
• Fiber: 7.8 g
• Protein: 8.0 g