- September 11, 2022
- by Amy Gorin, MS, RDN
- 0 Comments
30 Vegan Oatmeal Recipes
Love cooking with oats for breakfast and beyond? Then you’ll love these 30 quick and easy vegan oatmeal recipes.
If you love cooking with oatmeal, you’re going to love these oatmeal ideas for breakfast, snacktime, and dessert.
I rounded up my favorite nutritious vegan oatmeal recipes to share with you, including overnight oatmeal in a jar, baked oatmeal bars, recipes made with rolled oats, and recipes made with instant steel-cut oats, too.
You’ll find many recipes with quick oats for fast meal prep, meaning these vegan oatmeal recipes won’t take you hours to prep!
Benefits of cooking with oats
Oatmeal is one of the healthiest foods out there. It provides fiber, as well as protein, vitamins, and minerals—such as manganese, which helps control blood sugar levels, and magnesium, important for muscle and nerve function.
Cooking with oats has many benefits, which makes them such a great addition to vegan oatmeal recipes. Let’s take a look at these benefits.
Oatmeal for weight loss
Are oats good for weight loss? You bet! Cooking up these vegan oatmeal recipes can be very good for you. We’ve long known that whole grains are beneficial for weight loss. After all, oats’ extra fiber helps keep you satiated and helps with digestion.
And research in the European Journal of Clinical Nutrition shows that the quality—not necessarily the quantity—of the carbs you eat are a strong indicator of how likely you are to gain weight in the future.
Spanish researchers studied 8,741 volunteers for a median of about eight years, analyzing how quality of carb intake affects weight. The scientists determined carb quality by looking at:
- The ratio of carbs from solid foods versus carbs from beverages, such as sugar-sweetened drinks and fruit juice.
- Daily fiber intake.
- Where carbs fall on the glycemic index (GI, meaning how much a food affects your blood glucose level). Foods that are high in sugar—such as white bread, potato chips and soda—typically have a higher GI. Note, though, that the research behind the GI is iffy and it’s falling out of favor in the diabetes world, although it is sometimes recommended to help with weight loss.
- Ratio of whole grains (such as oats, barley and whole wheat) to total grains.
Subjects who had the greatest quality of carb intake were more likely to take in more protein, omega-3 fatty acids, and fiber. They also ate more fruits, vegetables, legumes, fish, whole grains and olive oil.
In other words? They were more likely to follow a Mediterranean way of eating, which is linked with lower weight and increased heart health.
Because participants were followed for a long time, most experienced weight gain over the study period. But the people with a higher quality of carb intake gained less weight.
On average, this was about 0.6 pounds versus 0.8 pounds annually, the difference of about 1.5 pounds over the study period. They were much less likely to become overweight or obese, versus those with the lowest carb quality intake.
Researchers believe that these results show that quality of carb intake, versus quantity, is a bigger determinant of obesity risk.
This means that it’s more important to focus on eating higher-quality carbs than being rigorous about the percentage make-up of carbohydrate intake in your diet.
Oatmeal helps with digestion
As well, getting a good amount of fiber helps you digest food and absorb nutrients.
A good amount of fiber means 25 grams daily for most women, or 38 grams daily for most men. The daily value for fiber is 28 grams.
Now, let’s take a look at those vegan oatmeal recipes I promised you!
Vegan oatmeal breakfast recipes
Vegan oatmeal snack and dessert recipes
When it comes to whipping up vegan oatmeal recipes, you have many options for breakfast, snacktime, and beyond. You can make a traditional bowl of oats, overnight oats, or snack bites or cookies made with oatmeal.
Now, go ahead and enjoy these deliciously healthy vegan oatmeal recipes!
- Research in the European Journal of Clinical Nutrition
- Alexis Joseph, RD, at Hummusapien
- Alissa Rumsey, RD, author of Unapologetic Eating
- Jenna Braddock, RD, co-author of 200 Surefire Ways to Eat Well and Feel Better
- Tawnie Kroll, RD, at Kroll’s Korner
- Elizabeth Shaw, RD, co-author of Fertility Foods: 100+ Recipes to Nourish Your Body While Trying to Conceive
- Dixya Bhattarai, RD, co-author of The Truly Healthy Vegetarian Cookbook
- Jamie Vespa, RD, at Dishing Out Health
- Chrissy Carroll, RD, author of Dairy-Free Cookbook for Beginners
- Laura Yautz, RD
- KeyVion MIller, RD
- Christie Gagnon, RD
- Rebecca Pytell
- Rainbow Nourishments
- Plant Well
- Kate Vaynshteyn
- Jacq Leighton
- Elise Harlow
- Shahzadi Devje, RD, at Desi-licious RD
- John Rush
- Cooking School Dropout
- Toni Okamoto
- Teresa Sklenicka
- Christina Leopold
I’d love to hear from you! Which of these vegan oatmeal recipes will you try first?
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