Plain, whole-grain oatmeal stands out as one of the most nourishing foods available. Laden with fiber, including the beneficial beta-glucan variety crucial for heart well-being, it also surprises with its protein content. Additionally, it boasts a treasure trove of essential vitamins and minerals such as manganese, iron, zinc, and thiamine. Incorporating oatmeal into your diet has been associated with regulating blood sugar levels in individuals with diabetes, facilitating weight management, and enhancing digestive health. As if that weren't convincing enough, there are multiple ways to savor oatmeal's benefits, whether by cooking it on the stovetop with boiling water, preparing your overnight oats, or opting for quick and convenient instant oats.
Instant oatmeal, unfortunately, has its drawbacks as some brands tend to include excessive added sugars and unnecessary preservatives or additives, detracting from its health benefits. However, discerning healthier instant oat options is feasible. Here's a guide to identifying packets and cups that align with your wellness objectives, along with a selection of 15 delicious options to kickstart your journey.
How we chose the best instant oatmeal
Limited added sugar: While many of us prefer flavored oats, excessive sugar in breakfast isn't ideal. Our selection focuses on brands that provide just enough sweetening for taste without causing spikes in blood sugar levels.
Abundant fiber and protein: These nutrients are crucial for maintaining satiety throughout the morning, so we've prioritized brands that offer ample amounts.
Few unfamiliar ingredients: A concise ingredient list typically indicates minimal processing. We've excluded options containing dubious fillers, preservatives, or artificial flavors.
Continue reading to discover some nutritious instant oatmeal brands worth trying next.
1) Purley Elizabeth Superfood Banana Nut
Here's the breakdown per packet: 160 calories, 4 grams of fat (0 grams saturated fat), 110 milligrams of sodium, 30 grams of carbohydrates (6 grams of fiber, 8 grams of sugar), and 5 grams of protein. If you're a banana enthusiast, consider trying Purely Elizabeth's Banana Nut Oatmeal. It offers abundant banana flavor along with delightful crunchy additions. According to Wan Na Chun, MPH, RD, CPO, owner of One Pot Wellness, "Each packet boasts 6 grams of fiber derived from a blend of oats, quinoa, amaranth, chia, and flax seeds, enhancing its filling and satisfying qualities. I particularly appreciate the natural sweetness of coconut sugar and freeze-dried bananas in this oatmeal."
2) One Degree Sprouted Quinoa Hemp Instant Oatmeal
Here's the breakdown per serving: 200 calories, 3.5 grams of fat (0.5 grams saturated fat), 55 milligrams of sodium, 37 grams of carbohydrates (4 grams of fiber, 8 grams of sugar), and 6 grams of protein. Experience the enhanced nutritional profile of sprouted oats with One Degree's instant oats, sweetened with coconut sugar. Packed with nutrients from sprouted oats, quinoa, and hemp, this option offers a wholesome and delicious breakfast choice.
3) Quaker High Fiber Instant Oatmeal Maple and Brown Sugar
Here's the breakdown per packet: 150 calories, 2 grams of fat (0.5 grams saturated fat), 210 milligrams of sodium, 35 grams of carbohydrates (10 grams of fiber, 7 grams of sugar), and 4 grams of protein. According to Kat Durston, RDN, from Naturally Good Nutrition, "Quaker High Fiber Instant Oatmeal is my top choice because it offers an additional boost of dietary fiber, boasting 10 grams per pack. This extra fiber aids in prolonging satiety compared to regular instant oatmeal." Durston also notes that this oatmeal is free from artificial flavors or preservatives, deriving its sweetness from real sugar and a hint of monk fruit extract.
4) Mylk Labs Apple Cinnamon Oatmeal
Here's the breakdown per cup: 220 calories, 6 grams of fat (1 gram saturated fat), 70 milligrams of sodium, 34 grams of carbohydrates (6 grams of fiber, 6 grams of sugar), and 7 grams of protein. Jasmin Ilkay, MBA, MPH, RDN, suggests Mylk Labs' gluten-free, vegan instant oats. "What distinguishes Mylk from other brands is its sustainable approach, incorporating upcycled ingredients, glyphosate-free oats, and compostable packaging," she remarks. These cups of convenience aren't just environmentally friendly—they're also rich in fiber, with 6 grams per serving, and made with all-natural ingredients.
5) Bob's Red Mill Classic Instant Oatmeal
Here's the breakdown per packet: 140 calories, 3.5 grams of fat (0.5 grams saturated fat), 105 milligrams of sodium, 23 grams of carbohydrates (4 grams of fiber, 0 grams of sugar), and 4 grams of protein. Bob's Red Mill Unsweetened Instant Oatmeal embodies the essence of clean eating. With just three ingredients—whole grain oats, salt, and the bonus of flaxseed meal—it offers a wholesome breakfast choice. Michelle Rauch, MSc, RDN, a dietitian for The Actors Fund Home in Englewood, NJ, highlights the significance of flax seeds, which are rich in omega-3 fatty acids, essential for heart health and brain function.
6) Nature's Path Original Oatmeal
Here's the breakdown per packet: 190 calories, 3 grams of fat (0.5 grams saturated fat), 0 milligrams of sodium, 34 grams of carbohydrates (6 grams of fiber, 1 gram of sugar), and 8 grams of protein. When you crave a simple canvas for your breakfast creations, consider Nature's Path Original Instant Oatmeal. With just one ingredient—whole-grain rolled oats—it offers a straightforward yet nutritious option.
Michelle Rauch emphasizes, "One serving provides 8 grams of protein and 6 grams of dietary fiber. A fiber-rich diet offers numerous health advantages, including enhanced digestive health, effective weight management, improved gut health, and increased feelings of fullness."
7) Nature's Path Homestyle Gluten-Free Instant Oatmeal
Here's the breakdown per packet: 170 calories, 2.5 grams of fat (0 grams saturated fat), 0 milligrams of sodium, 30 grams of carbohydrates (4 grams of fiber, 0 grams of sugar), and 6 grams of protein.
For individuals allergic or sensitive to gluten, selecting instant oatmeal requires careful consideration. While oats themselves are gluten-free, they may undergo processing alongside gluten-containing grains. Fortunately, Nature's Path's Homestyle Instant Oatmeal provides a gluten-free option, delivering 40 grams of whole grains, 4 grams of fiber, and 6 grams of protein per serving.
8) Kodiak Peak Maple and Brown Sugar Oatmeal
Here's the breakdown per packet: 290 calories, 5 grams of fat (1 gram saturated fat), 280 milligrams of sodium, 43 grams of carbohydrates (5 grams of fiber, 9 grams of sugar), and an impressive 20 grams of protein.
Seeking a morning protein boost? Look no further than Kodiak's Peak Instant Oatmeal, boasting an impressive 20 grams of protein. Umo Callins, MS, RD, CSSD, CPT, a sports and fitness dietitian and fitness coach with Well Rooted Health and Nutrition, praises its exceptional balance of carbohydrates, fat, and fiber. "It's rare to find instant oatmeal with such a high protein content, making it ideal for athletes in need of a well-rounded breakfast, as well as for individuals seeking convenient, healthy options on the go!"
9) Nature's Path Spiced Apple and Flax Instant Oatmeal
Here's the breakdown per packet: 170 calories, 2.5 grams of fat (0 grams saturated fat), 90 milligrams of sodium, 31 grams of carbohydrates (4 grams of fiber, 9 grams of sugar), and 4 grams of protein.
While apples and oatmeal make a wholesome pair, some instant oatmeals introduce an array of artificial flavors or preservatives. However, Nature's Path Spiced Apple and Flax Instant Oatmeal deviates from this norm with its natural ingredient list. According to Jessie Winstead, RD, LD, the Atlanta-based creator of Health Down South, "The inclusion of dried apple and cinnamon imparts a comforting autumnal flavor to every serving, rendering it a delectable and nourishing way to kickstart your day."
10) Better Oats Steel Cut Instant Oatmeal
Here's the breakdown per packet: 130 calories, 3 grams of fat (0.5 grams saturated fat), 95 milligrams of sodium, 22 grams of carbohydrates (3 grams of fiber, 0 grams of sugar), and 4 grams of protein.
Steel-cut oats offer a hearty, pleasantly chewy variation of oatmeal, albeit with a lengthier cooking time. According to Steph Magill, MS, RD, CD, FAND, the owner of Soccer Mom Nutrition, "An outstanding instant oatmeal option is Better Oats Steel Cut Instant Oatmeal. It provides the chewy, nutty essence of steel-cut oats without the prolonged cooking process." Magill adds, "The oatmeal packet also serves as a measuring cup, making it an ideal choice for a high-fiber breakfast on the go or during rushed mornings."
11) Mylk Labs Strawberry Vanilla Instant Oatmeal
Here's the breakdown per cup: 200 calories, 4.5 grams of fat (1 gram saturated fat), 70 milligrams of sodium, 34 grams of carbohydrates (5 grams of fiber, 7 grams of sugar), and 6 grams of protein.
Mylk Labs impresses once more with their Strawberry Vanilla Instant Oatmeal Cup. Sweetened with Medjool dates, coconut sugar, and strawberries, this breakfast option keeps added sugar to a minimum while maintaining a delightful, fruity flavor.
12) Better Oats Thick and Hearty Blueberry Muffin Instant Oats
Here's the breakdown per packet: 160 calories, 2.5 grams of fat (0 grams saturated fat), 220 milligrams of sodium, 32 grams of carbohydrates (3 grams of fiber, 12 grams of sugar), and 4 grams of protein.
Craving the taste of a bakery muffin with better nutritional value? Look no further than Better Oats' Thick and Hearty Blueberry Muffin Instant Oats. Unlike the oversized muffin you'd find at a café, this healthier option boasts 28 grams of whole grains per serving, as noted by Winstead. "Moreover, the addition of flaxseed, a rich source of omega-3 fatty acids, provides an additional nutritional boost."
13) Nature's Path Blueberry Cinnamon Flax Instant Oatmeal
Here's the breakdown per packet: 160 calories, 2.5 grams of fat (0 grams saturated fat), 120 milligrams of sodium, 30 grams of carbohydrates (3 grams of fiber, 8 grams of sugar), and 5 grams of protein.
Blueberries rank among the most nutrient-rich fruits globally, enhancing the health quotient of your morning meal when paired with oatmeal. Nature's Path's Blueberry Cinnamon Flax Instant Oatmeal showcases wild blueberries, known for their higher antioxidant content compared to regular blueberries.
"Each serving provides 5 grams of protein, 3 grams of fiber, and 27 grams of whole grains," notes Sarah Schlicter, MPH, RDN, of Bucket List Tummy. "This option is perfect for those seeking a touch of sweetness in their oatmeal and aren't fond of the plain taste."
14) Seven Sundays Wild Berry Protein Oats
Here's the breakdown per serving: 230 calories, 4.5 grams of fat (0.5 grams saturated fat), 135 milligrams of sodium, 38 grams of carbohydrates (7 grams of fiber, 10 grams of sugar), and 10 grams of protein.
Seven Sundays' Wildberry Protein Oats elevates the protein content seamlessly by incorporating additional oat protein. This innovative approach enhances the breakfast with 10 grams of protein, making it a substantial and satisfying option.
15) Kodiak Apple Cinnamon Instant Oatmeal
Here's the breakdown per packet: 190 calories, 2 grams of fat (0 grams saturated fat), 180 milligrams of sodium, 31 grams of carbohydrates (3 grams of fiber, 11 grams of sugar), and 12 grams of protein.
For another morning protein boost, simply microwave Kodiak's Apple Cinnamon Instant Oatmeal. Its 12 grams of protein come from a blend of oats, pea protein, and milk protein (with the option to further increase protein content by adding milk).