5 Psoriasis-Friendly Ways to Eat Oats
Apple Pie Overnight Oats
No baking required to make these apple-pie overnight oats. Apples are one of the world’s most beloved fruits and a review found eating whole apples is linked to improved heart health. Apples add crunch, natural sweetness and a medium-sized one contains nearly 5 g of fiber. One serving of these oats will get you nearly halfway towards meeting your daily fiber goals.
PREP TIME
5 minTOTAL TIME
4 hr 5 minIngredients
Directions
Combine milk, oats, flaxseeds, cashew butter, and cinnamon in a mixing bowl and stir together.
Divide oat mixture between two 16-oz jars (or containers) with lids. Top each with half the apples.
Refrigerate for at least 4 hours or overnight.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
474total fat
17gsaturated fat
2.6gprotein
16gcarbohydrates
67gfiber
11.1gsugar
25.6gadded sugar
0gsodium
124mg
Banana Pudding Blended High Protein Overnight Oats
Dislike the texture of oats? Try using a food processor or blender to turn them into pudding. These banana pudding-inspired oats are creamy, sweetened naturally, and packed with protein and fiber, a combination that will leave you satiated for hours. Eating a high protein breakfast can also keep weight in check as it helps regulate appetite and energy levels per research.
PREP TIME
5 minTOTAL TIME
4 hr 5 minIngredients
Directions
Place milk, oats, protein powder, bananas, and almond butter in a food processor (or blender) and process until smooth, about 1-2 minutes.
Divide oat mixture into two 16-oz jars or containers with lids. Garnish each half with almonds, flaxseeds and banana slices, if desired.
Refrigerate at least 4 hours or overnight.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
524total fat
16gsaturated fat
2.1gprotein
40gcarbohydrates
59gfiber
8.1gsugar
14.4gadded sugar
0gsodium
134mg
Oat Muffins
This recipe swaps out refined flour traditionally found in muffins for oat flour, which you can grind up in a food processor or blender. Using oat flour in baked goods adds a sweet and nutty flavor, and a boost of fiber and protein. This recipe also replaces butter with applesauce and avocado oil, reducing total calories and saturated fat. Enjoy these muffins for breakfast, a snack, or dessert.
PREP TIME
10 minCOOK TIME
20 minTOTAL TIME
30 minIngredients
Directions
Preheat oven to 350 degrees F. Line a 12-count muffin pan with muffin liners or spray with non-stick cooking spray and set aside.
In a food processor, place 2 ½ cups oats and process until they have a flour-like texture, about 2-3 minutes.
Transfer oat flour to a large mixing bowl. Add ¼ cup remaining oats, brown sugar, cinnamon, baking powder, and baking soda. Whisk until combined. Set aside.
In a medium-sized mixing bowl, whisk together kefir, eggs, applesauce and oil. Add wet ingredients to dry ingredients and mix. Stir in diced apple, if using.
Divide batter among muffin cups, filling each cup three-quarters full.
Bake for 20-25 minutes, until tops are golden brown and centers are set.
Nutrition Facts
Amount per serving
Serving size1 muffin
calories
138total fat
5gsaturated fat
0.9gprotein
4gcarbohydrates
21gfiber
2.3gsugar
7.4gadded sugar
5.3gsodium
114mg
Oat Fruit Yogurt Tartlets
These tartlets are nutritious enough to eat for breakfast, and beautiful enough to serve up for dessert. The reason: Oats replace refined flour while almond butter stands in for butter and subs healthy fats for saturated ones, per USDA data. The tartlets can be made a few days ahead of time and stored in an airtight container until ready to fill and serve.
PREP TIME
10 minCOOK TIME
18 minTOTAL TIME
43 minIngredients
Directions
Preheat oven to 350 degrees F. Spray 6 muffin pans with nonstick cooking spray and set aside.
Place oats, almond butter, and honey in a food processor and pulse until mixture comes together, about 30 seconds to 1 minute. Scrape down sides halfway through.
Divide oat mixture evenly among the 6 muffin cups. Press the oat mixture into the bottom and sides of each cup, creating a 1-inch high crust.
Bake for 18 to 20 minutes, until golden brown. Cool for 15 minutes in the pan, then carefully transfer each tartlet to a wire rack to cool completely.
Once fully cooled, spoon 1½ tbsp of yogurt into each tartlet and top with 1 tbsp blueberries. Serve immediately.
Nutrition Facts
Amount per serving
Serving size1 tartlet
calories
160total fat
7gsaturated fat
0.9gprotein
6gcarbohydrates
21gfiber
2.6gsugar
9.7gadded sugar
5.8gsodium
10mg
Double Oat Vanilla Smoothie
Adding oats to a smoothie bumps up the thickness and filling factor and adds a dose of whole grain goodness to each sip, per the USDA. This creamy smoothie is naturally sweetened by bananas (USDA nutrition info). Bananas and oats are both prebiotics, which serve as food for the gut bacteria, which overall keeps your gut and body healthy. Enjoy this smoothie for breakfast or pre-workout as it is rich in complex carbs providing plenty of energy.
PREP TIME
5 minTOTAL TIME
5 minIngredients
Directions
Place all ingredients in a blender and blend until smooth, about 1 to 2 minutes.
Nutrition Facts
Amount per serving
Serving size1 ½ cup
calories
223total fat
4gsaturated fat
0.3gprotein
4gcarbohydrates
42gfiber
5gsugar
13.8gadded sugar
1.1gsodium
101mg
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...
Deborah Shapiro
Author
Deborah Shapiro is a writer and editor, with over 20 years of experience in print and digital media. She has worked at New York magazine, Elle, and SELF, where she focused on healt...