7 Mix-Ins for Oatmeal, and What They’re Good For
Nutrition & FitnessDiet & Nutrition

7 Mix-Ins for Oatmeal, and What They’re Good For

7 Mix-Ins for Oatmeal, and What They’re Good For
iStock
By
Published on August 11, 2026
by
Add us on Google

You can enjoy a bowl of oatmeal by itself, but it’s more interesting — and potentially healthier — when it includes something extra. “Oatmeal is a blank canvas, like a pizza crust or a bowl of plain noodles, that you can ‘paint’ with your own nutrient-dense ingredients,” says Carrie Gabriel, RDN, a registered dietitian-nutritionist and private chef in Los Angeles.

Both sweet and savory mix-ins boost the nutrition of your bowl — from berries for fiber and antioxidants to nut butter for healthy fats and protein. Below, dietitians dish on seven nutritious ways to elevate your oats.

1. Nuts and Nut Butters

“Nuts are my favorite addition to oatmeal,” says Danielle VenHuizen, RDN, a registered dietitian-nutritionist in Seattle. Nuts and nut butters are rich in heart-healthy monounsaturated fats, along with satiating fiber and protein. One tablespoon (tbsp) of peanut butter, for example, contains 4 grams (g) of monounsaturated fat, nearly 1 g of fiber, and 3.5 g of protein.

Research shows that people who eat more nuts tend to have a lower risk of cardiovascular disease and related death than those who eat fewer nuts.

 They also tend to have better weight control. Researchers believe this may be due to nuts’ combination of satiating nutrients, such as protein, fiber, and fat.

VenHuizen says if she had to pick, she’d put walnuts at the top of the list of nutty oatmeal upgrades. “Walnuts are a good source of plant-based omega-3s and are rich in unique antioxidants,” she explains. These include ellagitannins, which promote the growth of good bacteria in the gut.

Note that nuts and nut butters are calorie-dense, so a little bit goes a long way. One serving of nuts is 1 ounce (oz), or a small handful, while a serving of nut butter is 2 tbsp.

2. Seeds and Seed Butters

Like their nutty counterparts, seeds and seed butters supply healthy fats, fiber, and protein. Seventy percent of the fat in sunflower butter is the heart-healthy monounsaturated variety. Plus, 1 tbsp of sunflower butter boasts nearly 3 g of protein and 1 g of fiber.

Seeds and seed butters are also high in minerals like magnesium, zinc, and iron, and vitamins C, E, and K — not to mention a handful of antioxidants that may help mitigate oxidative stress and inflammation linked to many chronic diseases.

Gabriel recommends experimenting with tahini (ground sesame seeds) or chia seeds in oatmeal. Like nuts, seeds tend to be high in calories, too. Stick to a serving size of 1 oz of loose seeds or 2 tbsp of seed butter.

3. Banana

Banana is a classic oatmeal mix-in. “Its creamy texture and sweet-yet-subtle flavor is unmatched,” VenHuizen says.

One medium banana offers nearly 32 milligrams (mg) of magnesium, 422 mg of potassium, and 3 g of filling fiber.

VenHuizen notes that bananas are relatively high-glycemic, meaning they can raise blood sugar quickly. This is especially a concern for people with diabetes, but even those without blood sugar problems may notice that high-glycemic foods raise and drop blood sugar quickly, creating feelings of fatigue or hunger. “Make sure and add some healthy fats, fiber, and protein, such as nuts, hemp hearts, or flaxseed to round it out,” she suggests. These nutrients help your body absorb sugar more slowly.

4. Canned Pumpkin

Savor the flavor of autumn with canned pumpkin. “Adding canned pumpkin to your oatmeal is a great way to create a seasonal favorite that’s packed with fiber, potassium, vitamin A, and a whole host of antioxidants,” VenHuizen says. Each half-cup serving provides 3.5 g of fiber, more than 252 mg of potassium, and 955 micrograms (mcg) of vitamin A.

Those nutrients do more than round out a seasonal breakfast. Research suggests that the unique blend of nutrients found in pumpkin has the potential to reduce your risk of chronic diseases, thanks to antioxidant and anti-inflammatory properties.

“Sweeten it up with a little maple syrup, a sprinkle of cinnamon, and a dusting of roasted nuts, and you’ve got yourself a wonderful breakfast that will keep you going all morning long,” VenHuizen suggests.

5. Protein Powder

Oatmeal contains a decent dose of protein at about 6 g per cup.

 To take that number higher — and help balance out a carbohydrate-heavy meal — add a scoop of protein powder. “It helps keep your energy stable longer than just eating oatmeal alone,” Gabriel says. Whey protein powder can add around 16 g of protein per scoop.

For a sweet, filling flavor combo, Gabriel suggests mixing a chocolate-flavored protein powder, nut butter, and sliced banana into your oats.

6. Berries

“If you want to make an oatmeal bowl that’s bursting with antioxidants, make sure to add berries,” VenHuizen says. The polyphenols (a family of antioxidants) in these fruits have been linked to reduced blood pressure, lower inflammation, and a healthier composition of gut bacteria.

You can use fresh berries when they’re in season, but frozen ones are just as nutritious, VenHuizen says. Frozen berries are typically harvested at the peak of freshness, retaining their nutrients through the freezing process.

 Just thaw them overnight in the refrigerator before use. “Stir them into your oats as they cook or sprinkle them on top of your finished oatmeal bowl,” VenHuizen suggests.

7. Cacao Nibs

When you’re craving something on the richer side, give cacao nibs a try. These crushed cacao beans offer a more nutritious alternative to chocolate chips.

“The cool thing with cacao nibs is that they offer all the benefits of chocolate, but without the sugar or any other additives,” VenHuizen says. A tablespoon of cacao nibs contains 63 calories, nearly 3 g of fiber, and 0 g of sugar.

“They add a ton of antioxidants along with an earthy bitterness and a delightfully crunchy texture that will blend perfectly into your oatmeal bowl,” VenHuizen adds.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Peanut Butter. U.S. Department of Agriculture FoodData Central. October 31, 2024.
  2. Glenn AJ et al. Nuts and Cardiovascular Disease Outcomes: A Review of the Evidence and Future Directions. Nutrients. February 11, 2023.
  3. Baer DJ et al. Nuts, Energy Balance and Body Weight. Nutrients. February 25, 2023.
  4. Fan N et al. Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome. Antioxidants. April 22, 2023.
  5. Nuts and Your Heart: Eating Nuts for Heart Health. Mayo Clinic. January 21, 2026.
  6. Seeds, Sunflower Seed Butter, Without Salt. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  7. Raza N et al. Nutritional and Health Potential of Edible Seeds: Micronutrient Bioavailability and Mechanistic Insights. Food Science and Nutrition. January 28, 2026.
  8. Bananas, Raw. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  9. Effects of Carbs, Protein and Fats on Glucose Levels. Joslin Diabetes Center. July 8, 2021.
  10. Pumpkin, Canned, Without Salt. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  11. Gavril RN et al. Pumpkin and Pumpkin By-Products: A Comprehensive Overview of Phytochemicals, Extraction, Health Benefits, and Food Applications. Foods. August 26, 2024.
  12. Cereals, Oats, Regular and Quick and Instant, Unenriched, Cooked With Water (Includes Boiling And Microwaving), With Salt. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  13. Beverages, Whey Protein Powder Isolate. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  14. Pap N et al. Berry Polyphenols and Human Health: Evidence of Antioxidant, Anti-Inflammatory, Microbiota Modulation, and Cell-Protecting Effects. Current Opinion in Food Science. December 2021.
  15. Fresh Versus Frozen Fruits and Vegetables. American Diabetes Association. February 21, 2025.
  16. Organic Cacao Nibs. U.S. Department of Agriculture FoodData Central. November 16, 2023.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Kara-Andrew-bio

Kara Andrew, RDN, LDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle ...

See full bio
Sarah-Garone-bio

Sarah Garone

Author
Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for...
See full bio
See Our Editorial PolicyMeet Our Health Expert Network