Upgrade your breakfast: Oatmeal

3 easy, quick and healthy breakfast recipes

By Amy Lorraine Lohbihler 

 Have a good morning | ( Pexels )

Have a good morning | (Pexels)

Making your own breakfast is one of the easiest ways to save money and eat healthier. My daily breakfast to-go is oatmeal because it’s cheap, quick, energy-rich and very versatile. 

Oatmeal is simply thinly-sliced, rolled oats; this makes them faster to cook because you don’t have to soak them beforehand. You can add anything you’d like to them, and use oatmeal in different combinations so you don’t get bored. If you don’t have oatmeal at home, it’s really easy to find at any grocery or bulk food store. I like the bulk option because it’s cheaper, and I can buy large amounts and keep it in a glass mason jar. I also like to work out the price of my meals per week, and at $1.99 per pound, a morning bowl of oats winds up costing me under 50 cents a serving! If you decide to go the prepackaged route, avoid the ones with added flavours because most of that is just sugar and salt. Opt instead for the plain one, and flavour it with fresh fruits, nuts and seeds! 

Oatmeal is a slowly digested complex carbohydrate, which means it gives you energy by keeping your blood sugar up for a long period of time, making it a great pre-workout option. It also keeps your heart healthy, is full of fiber and protein, and is high in vitamins and minerals such as manganese, thiamine, iron, selenium, magnesium and zinc. I consider oatmeal a super food because it’s packed with nutrition and keeps me filled, making it a perfect option for my healthy lifestyle. 

Each recipe uses the same ingredients, with an added egg for the pancakes, so you are able to easily create variations using what you have already. 

Grocery List:

Plain Greek Yogurt
Strawberries (or any fruit of your choice)  
Chia Seeds  

Organic Maple Syrup
Hemp Seeds
Almonds and Pumpkin Seeds (or any nuts and seeds of your choice) 
1 Egg 

If you’re on the go…

 Overnight Oats | Photo by Amy Lohbihler

Overnight Oats | Photo by Amy Lohbihler

Over-night oats (approx. 560 calories) 

  • The night before, add 1 cup of oatmeal, 1 heaping tablespoon of Greek yogurt, half the banana mushed up (slice the other half for decoration), 1 tablespoon of chia seeds, a drizzle of maple syrup and a dash of cinnamon into a small mixing bowl. 
  • Whisk ingredients together, and scoop 1/3 into your Mason Jar or other resealable container.  
  • Add the sliced bananas on the sides for decoration. Add another third into the jar and then slide in sliced strawberries. Add the rest and top with almonds, pumpkin seeds and hemp if desired. 
  • Leave in the fridge overnight and grab and go in the morning! You can eat it chilled, room temperature or pop it in the microwave!  

If you have time in the morning… 

 Oatmeal Pancakes | Photo by Amy Lohbihler

Oatmeal Pancakes | Photo by Amy Lohbihler

“Protein” Pancakes (approx. 630 calories) 

  • Add 1 cup of oatmeal, 1 egg, 1 heaping tablespoon of Greek yogurt, half the banana mushed up (slice the other half for decoration), 1 tablespoon of chia seeds, a pinch of cinnamon and ½ a cup of water into a bowl.
  • Mix well until the oatmeal is no longer dry. 
  • Heat a pan to medium, and add a dab of coconut oil.
  • Scoop the mix into the pan. Flatten and shape it as desired (I’ve made mine into half-moons!) 
  • Cook until golden, and then flip. Make sure to press the uncooked side down and let cook until golden brown. 
  • Plate your pancakes and decorate with your banana slices, sliced strawberries, Greek yogurt, a drizzle of maple syrup, nuts and seeds! 

If you need a snack…

 Oatmeal Snack | Photo by Amy Lohbihler

Oatmeal Snack | Photo by Amy Lohbihler

Pre-workout Oat bowl (approx. 272 calories)

For the recipe, I usually halve everything since it is a snack. Either cook ½ cup of oatmeal on the stove or if crunched for time, add it to a bowl, add boiling water and cover for 1-2 minutes. Top with ½ a sliced banana, (added bonus: throw the other half in the freezer for future smoothies!) a few sliced strawberries, a tablespoon of Greek yogurt, a couple of almonds, a sprinkle of hemp and chia, and cinnamon. Eat this at least 45 minutes before a workout.