How to Make Anti-Inflammatory “Instant” Oats

**** NEW RECIPE VIDEO ADDED BELOW RECIPE CARD!

UPDATE (5/25/19):  Did you get to this post because you were searching to find out if oats are inflammatory?  I recently posted: Are Oats Inflammatory? This post explains the situations in which oats are inflammatory and when they are anti-inflammatory.  I hope it helps clear up some of the confusion between the pro grain and grain-free worlds.    

How was your first day back at it?  I dropped an entire UNOPENED jar of molasses on the ground, that pretty much set the tone for the day, so that was fun.  Other than that felt good to get back into some sort of routine, even if I still can’t work out.

BOOOO Somebody kick your but in the gym for me okay? In all honesty, I’ve been feeling good just don’t want to re-tweak it, so I’m going for a walk today to see how that does. Wish me luck!

So, yesterday I posted a few foods that I used to think was SUPER healthy, but now I know better.  One of those foods was instant oatmeal packets.  If you read yesterday’s post, you already know why not all oatmeal is created equal, if you haven’t had a chance to read it yet, definitely go check it out really quick! Foods that seem healthy, but aren’t. 

The thing is, when I was in grad school, I thought oatmeal was a supreme healthy food and set out a path to learn to like it.  (See 10 Healthy Foods I Learned To Like and 10 I Haven’t.) I finally found that by mixing a bit of almond butter in it I could cover up enough of the oatmealy taste to learn to like it.

That oatmealy taste is why instant oats are loaded with sugar, to give it a pleasant flavor.  Yesterday, I basically said donuts were better than instant oats, health-wise.  I’m still not retracting that statement; I’m digging my heels in the sand on that one.

Why?  Oats, ESPECIALLY INSTANT OATS are not a balanced breakfast, they are mostly carb and sugar.  Too much sugar (along with Omega 6 oils and stress) is a cause of inflammation.  The problem is, instant oats are super convenient and portable. (See how to balance your blood sugar for steady energy levels.)

So today I’m showing you how to make your own packets with far healthier ingredients that will create a balanced breakfast with a protein, anti-inflammatory omega 3’s, and energy punch.  Now that’s a breakfast!

Here is what I did: I combined the following ingredients in mason jars, but you could do ziplock bags if you want, up to you sweetie!  I would suggest buying these ingredients in bulk as much as possible, that will cut down your cost per serving dramatically to be even less than instant oats per serving.

I linked to the brands that I get for each one, but I get my chia seeds, hemp seeds, peanut butter powder, oats, and cinnamon from Costco.  I order collagen and ground flaxseed.  Also, I put in the notes section how I changed this recipe for Mr. Hungry if you need a bit more calories to hold you over.

When you actually want to make the oats, you have two options.  You can make them in “overnight oats” fashion, so they are ready to eat in the morning.

Or you can grab your jar or bag ready to go and take it with you to work to make there.  Your choice!  I made a bunch of jars and stocked them in the pantry, some for me and some for Mr. Hungry.  That way I don’t have to get out the bags of flax, hemp, chia, oatmeal, collagen, and PB powder every single time.  The more prepared it is, the more convenient it is!

Let’s talk ingredients:

Ground Flax: You want to use ground flax because humans can’t actually digest flax seeds unless they are ground.  So yes, we’ve all overpaid for pricy products which include whole flax seeds that will come out the same way they went in.  Flax is also great for hormone balance! Seed cycling for hormone balance.  

Hemp Seeds: Hemp seeds add a wonderful slightly nutty taste and chewy texture that compliments the oats.  They are also great for hormone balance as well!  Seed cycling for hormone balance.  

Rolled Oats:  Old fashion rolled oats are the least processed option other than steel cut oats.  You could use steel cut but the serving size is about 1/2 to get the same calories/macro content.  So 3T of steel cut = 1/3cup rolled oats (which is equivalent to 6T.)

Chia Seeds:  Do not omit these, especially if you are doing the overnight oats version of this recipe.  In that version, they act as a binder helping to mimic the consistency of cooked oats.

Peanut Butter Powder:  I’m not against regular peanut butter, however, this recipe has a lot of healthy anti-inflammatory fat in it already from all the seeds.  Peanut butter powder adds flavor and protein without going overboard in fat or calories.

Brown Sugar:  Feel free to sub coconut sugar here, or skip it if you don’t need the extra sweetness. Stevia drops are a good low-calorie option as well.

Collagen: The collagen can be substituted for your favorite protein powder if you want, I just find it’s a tasteless convenient way to get in added protein (see Should You Be Using Collagen?) I already eat whey protein bars and drink smoothies, so I like to vary my protein sources.  That being said if you are vegan, you can sub 1/2 to a full scoop of your favorite protein powder in the mix.

Almond Milk:  Use whatever milk you want, if you use sweetened or real milk it will change the nutrition make up a bit but not significantly.  You could also just use water.

Frozen Strawberries:  You can swap out any frozen fruit here! I just like strawberries a lot! Berries are also the lowest sugar fruit.

Want more anti-inflammatory foods and recipes?  This recipe is also featured in my six-week anti-inflammatory meal plan! 

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3.82 from 16 votes

Anti-Inflammatory Instant Oats

Skip the sugary packets of instant oats & make your anti-inflammatory instant oats packed with protein, anti-inflammatory omega 3's & energy! Gluten-Free, Vegan, Vegetarian 

Calories: 365kcal

Author: Kelli Shallal MPH RD

Ingredients

For Dry Mix:

• 2 tablespoons ground flax
• 1 tablespoon hemp seeds
• 1/3 cup rolled oats
• 1 teaspoon chia seeds
• 2 tablespoons peanut butter powder
• 1 scoop collagen or protein powder
• 1 teaspoon coconut sugar or brown sugar, optional

To Make Overnight Oats:

• 1/3 cup unsweetened vanilla almond milk or water
• 5-6 drops stevia optional
• 1 cup frozen strawberries

To Make Instant Oats:

• 1/3 cup water

Instructions

• Combine all dry ingredients in a bag or mason jar.
• To make overnight oats (will be ready in the morning) - add almond milk, frozen strawberries, and stevia to jar.  Combine ingredients well and let "cook" overnight in the refrigerator.  Oats and chia seeds will soften and absorb the liquid.
• To make instant oats combine with water in the morning and eat!

Video

Notes

*For Mr. Hungry I doubled the oats, hemp seeds, and collagen.

Nutrition

Serving: 1g | Calories: 365kcal | Carbohydrates: 37g | Protein: 25g | Fat: 15g | Fiber: 13g

Tried this recipe?I'd love to see what you made! Tag me @hungryhobbyRD or tag #hungryhobby if you try this recipe!

PSST Want to make healthy eating easier and more convenient than ever? I recently launched WTE? Meal Plans that include new healthy recipes every week, like easy make ahead oatmeal! Easy scheduling, auto-generated shopping list based on your schedule, and Registered Dietitian approved! Check it out!

Looking for more tasty oatmeal recipes?  Check out the recipe index or one of these below!

Four Ways to Make Protein Packed Overnight Oats

Crockpot Cinnamon Apple Oats

Post-Run Recovery Oats

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