8 Best Healthy Instant Oatmeals in 2022 (Registered Dietitian-Reviewed)
Eating a healthy breakfast or meal on the go can be a struggle on busy days, as there is often little time to prepare and cook food. Instant oatmeal is a popular choice because it is quick and tasty, but some oatmeals are laden with sugar, sodium, and unhealthy ingredients. Healthy instant oatmeal is a perfect choice because it is quick to make and packed with essential fiber, protein, vitamins, and minerals.
To assist you in making the perfect selection, we've searched through many products and reviews and compiled a list of the eight best healthy instant oatmeals. Our favorite is the Classic Oatmeal from Bob's Red Mill because it is low in sugar, but contains a delicious combination of oats, flax seeds, and chia seeds. It is also in a convenient cup package to take on the go. For further details on choosing the best healthy instant oatmeal, check out the buying guide we created with insight from a registered dietitian.
Quick List - Top Healthy Instant Oatmeals
Rachel Binkley is a registered dietitian who helps individuals develop healthy habits that fit into their lifestyle. She recommends adequate intakes of all micronutrients to help prevent deficiency as well as chronic conditions that may arise. You can keep up with her recipes, lifestyle, and more on Instagram or her blog, S'more Satisfaction.
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How to Choose Healthy Instant Oatmeals
This helpful guide will assist you in selecting the perfect healthy instant oatmeal by highlighting certain criteria you should keep in mind such as flavor, nutritional content, the type of oats, and packaging.
Choose an Oatmeal Flavor That You'll Like
On the other hand, savory flavors make it feel like you're eating a complete meal that might satiate your hunger. Try getting plain oatmeal and adding your own flavors! Some popular savory flavors are ham, egg and cheese, tomato basil, curry, and chili.
Eating the same taste over and over again can be boring. It’s a good idea to try a variety of flavors. Some brands like Quaker and Oats Overnight offer four different flavors that come in individual packets.
Pay Attention to the Nutrition Information
The nutrition label will detail many important aspects of instant oatmeal. Take a close look at the sugar, fiber, and protein to make sure you have a satisfactory balance.
Low in Sugar, High in Protein and Fiber
Eating too much sugar in one meal can cause a drop in energy or poor mood. The American Heart Association recommends a maximum of 24 grams of added sugar per day for adult women and children, and no more than 36 grams for men. It’s a good idea to choose a brand that contains no more than six grams of sugar.
Eating protein and fiber together is essential for having long-lasting energy and feeling full for longer. Fiber helps slow down digestion so that you have sustained energy and you won't be looking for something to snack on right after eating. Protein is important as a building block for muscle mass.
Look for instant oatmeal with five grams of protein or more per serving and three grams or more of fiber per serving. The amount of fiber and protein in your instant oatmeal can be supplemented with ingredients like chia seeds, quinoa, or almonds.
Unflavored Instant Oatmeals Give You Control
For ideal healthy eating, we suggest you pick plain, unflavored instant oatmeals that contain no added sugar. Plain oatmeals are sodium-free. Many brands have added salt to enhance the flavor, though, so look for one that's under or around 250 milligrams of sodium per serving.
You can add your favorite type of sweetener to plain oatmeal, and it allows you to adjust the sweetness level based on your preferences. Since there are many types of sweeteners, make sure you choose one that suits your taste and dietary restrictions.
Natural Sweeteners for a Healthier Sugar Alternative
If you're trying to manage your weight or you have to restrict sugar for health reasons, it's a good idea to avoid white sugar, brown sugar and maple syrup. White and brown sugar can cause a spike in blood sugar levels, whereas maple syrup is calorie dense. Instead, we suggest you choose sweeteners like stevia and monk fruit.
No-calorie sweeteners have positive and negative aspects. Both stevia and monk fruit are not digested by the body and therefore have no calories, which makes them healthier sugar alternatives. However, some people report a bitter aftertaste when eating stevia.
Monk fruit is a no-calorie sweetener that is rich in antioxidants, which have many health benefits, including assisting in weight management. But, it can often be responsible for causing abdominal discomfort, such as bloating or gas.
Long story short, any sweetener should be consumed in moderation. Noncaloric sweeteners can cause GI discomfort that may not be manageable for some individuals. Others monitor their blood sugars consistently, so that's their priority.
When using caloric sweeteners like brown sugar or maple syrup, start small and see what amount actually satisfies you. Sometimes it's less than you would expect. When incorporating more noncaloric sweeteners, do so gradually. This will help your body adjust rather than making a huge swap all at once.
Look for Additional Nutrient-Dense Ingredients
Some brands are 100 percent oats. If you want to add texture, flavor, and more nutrients to your oatmeal, we suggest you consider instant oatmeal that has flax seeds, chia seeds, quinoa, almonds, walnuts, or dried fruit. These ingredients are rich in antioxidants, fiber, and many other vitamins and minerals.
Oatmeal is a good source of soluble fiber, which helps to promote a healthy digestive system. If you want to increase fiber content even more, we suggest you look for extra ingredients like chicory root extract, almonds, or apples.
You may want to consider high-protein instant oatmeal, too. Many brands have added whey protein or soy protein. Some brands that have added protein powder may offer up to 16 grams of protein per serving!
Fiber and protein are the nutrients that make oatmeal a realistic and sustainable breakfast. When you consume primarily simple carbohydrates in the morning, like juice, sugar, or white bread, your energy will come very quickly. Incorporating seeds, protein powder, nut butter, yogurt, and more can slow digestion. Your blood sugar won't spike as rapidly and the meal will keep you feeling satisfied longer.
Check the Type and Quality of the Oats
Some research has found that many oat products contain glyphosate, a low-cost herbicide that is widely used in agriculture. According to the Environment Working Group, glyphosate is considered to be safe if it’s below 160 parts per billion (ppb).
However, a test conducted in 2018 showed that 31 of the 45 oat samples contained more than 160 ppb of glyphosate. The dangers of glyphosate and its prevalence in oat products are still widely debated by experts.
If you’re wary of herbicides and pesticides, it’s a good idea to switch from non-organic to organic oats since glyphosate is banned in organic farming; instead, they use natural pest control like green manure and crop rotation. Luckily, many brands also offer organic options.
It is also a good idea to consider what type of oats are used to make instant oatmeal. Rolled and steel cut oats are two of the most common type of oats. The process to make both types starts with whole oats, which then have their outer layer, called the hull, removed.
After the outer layer is removed, oats go through a process where they are steamed and compressed between heavy steel rollers, creating rolled oats. Instant oats are a subset of rolled oats that are steamed, rolled, and chopped into finer pieces, allowing for a quicker cooking time.
Steel cut oats take the longest to cook because they are the least processed. The oats have their hull removed and then are chopped into rough pieces using steel blades. Because they are the least processed, steel oats have slightly higher nutritional value. You might want to choose this type if you want the ideal nutrition from your oats. Steel cut oats are sometimes offered in a quick cooking variety.
Pick Packaging That Is Convenient for You
Instant oatmeal comes in different types of packaging including cups, packets, bulk bags, jars, and cartons. Bags and jars can be a great option when you want to buy in a bigger size. A resealable bag makes it quick and easy to store the leftovers.
Boxes usually contain small packets inside, which represent a single serving. This type of packaging is convenient to use and easy for portion control. Like packets, cups are also single-serving. Since they're portable and don't require a separate bowl, they're also a good option when you're on the go.
In general, the shelf life of an unopened, natural instant oatmeal is from one to two years after the printed date. However, flavored instant oatmeal has a shorter shelf life, approximately six to nine months after the printed date. The reason is that it contains ingredients like fruit, milk, cream, and seasonings. Look for sealable containers to maintain the shelf life of flavored oatmeal.
8 Best Healthy Instant Oatmeals Ranking
Products | Image | Click to purchase | Key features | |
|---|---|---|---|---|
1 | Bob's Red Mill Classic Oatmeal With Flax and Chia | | Best Oatmeal Packed With Fiber | |
2 | Nature’s Path Homestyle Instant Oatmeal | | Best Single-Ingredient, Gluten-Free Oatmeal | |
3 | Quaker Original Instant Oatmeal | | Best Organic Oatmeal | |
4 | Better Oats 100 Calories | | Best for Portion Control | |
5 | Bakery on Main | | Best Certified Gluten-Free Oatmeal With Ancient Grains | |
6 | Purely Elizabeth | | Best to Make the Amount You Want | |
7 | Better Oats | | Best for Hearty Texture | |
8 | Nature's Path Qi'a Superfood | | Best Slightly Sweet Coconut Oatmeal |
Bob's Red MillClassic Oatmeal With Flax and Chia
Best Oatmeal Packed With Fiber
- Low in sugar
- High in protein and fiber
- Chia seeds and flax seeds supplement nutrition
- Great base to add your favorite ingredients
- Convenient cup
- A few reviewers say the oatmeal contains too much salt
This oatmeal from Bob's Red Mill contains only four ingredients: whole grain oats, chia seeds, flax seeds, and sea salt. Chia seeds and flax seeds are rich in antioxidants, omega 3, fiber, and calcium. It's free from added sugar but is high in protein and fiber. Additionally, it comes in convenient packaging that is perfect to take on the go.
Some reviewers claim the oatmeal tastes too salty. However, buyers appreciate the convenient packaging as they like to take the cups to work, camping, and more. They also explain that the oatmeal is a perfect base to combine your favorite ingredients for some added texture and flavor.
Nature’s PathHomestyle Instant Oatmeal
Best Single-Ingredient, Gluten-Free Oatmeal
Pros:
- Nothing added, just oats
- Certified organic and non-GMO
- Made in a factory that does not handle grains
- Great base to add your favorite toppings
- No sugar
Cons:
- A couple of buyers assert the taste it too bland on its own
This oatmeal is made with 100 percent whole grain rolled oats, and it offers six grams of protein, seven grams of fiber, and no sugar or sodium. The oats are gluten-free and not manufactured in a factory that processes grains. They're also organic and free from GMOs.
Some reviewers say the oatmeal has a bland taste; however, many others share their favorite ingredients to add, like blueberries, raisins, or cinnamon. They also say that it works well for making overnight oats.
Best Organic Oatmeal
Pros:
- Certified organic and non-GMO
- Contains no sugar
- Great to mix in your favorite toppings and flavors
Cons:
- Some reviewers assert the taste is quite bland
- Might be low in protein for some; try supplementing with protein-rich toppings
This oatmeal is certified organic and it is made with only a single ingredient: whole grain rolled oats. Additionally, it's free from sugar and sodium, but it offers high protein and fiber.
A handful of buyers say the taste is too bland on its own, but it can easily be enhanced with a few toppings. Others like how quick and easy it is to prepare; many say it is convenient for their busy mornings.
Best for Portion Control
Pros:
- Easy 100-calorie portion control
- Handy pouch for measuring liquid
- Low in sugar, but has a sweet taste
Cons:
- Some reviews state that the artificial sugar has a strange taste
- Might be low in protein for some; try supplementing with protein-rich toppings
This oatmeal is perfect for portion control and weight management. Each packet has a pouch for measuring the exact amount of liquid needed to prepare the oatmeal. It's fat-free and has only 100 calories per serving. It also offers you a delicious maple and brown sugar flavor in a healthy version.
Some reviewers do not like the taste of the artificial sugar used to sweeten the oatmeal. However, others love that this oatmeal is a low-calorie product; many use it to manage their weight. They also appreciate the convenient measuring pouch that shows them how much water or milk to add.
Best Certified Gluten-Free Oatmeal With Ancient Grains
Pros:
- Certified gluten-free and non-GMO
- Flax, chia seeds, quinoa and amaranth for fiber and protein
- No sugar
- Perfect for adding your favorite toppings
Cons:
- Some reviewers find it mushy; although others describe it as creamy
This instant oatmeal from Bakery on Main combines delicious oats with chia seeds, flax, quinoa, and amaranth. The result is a tasty bowl of oatmeal packed with protein and fiber. It also contains no sugar and is certified gluten-free.
A handful of reviewers feel the texture is a bit too mushy. Others think it's a creamy texture with a bit of crunch, but if you want a chewy oatmeal, this may not be it. On the other hand, many buyers agree it is the perfect base to add your favorite toppings.
Purely Elizabeth
Best to Make the Amount You Want
Pros:
- Big bag, not individual pouches, so you can decide how much to make
- Certified gluten-free
- No sugar
- Acts as a great base to add your favorite toppings
- Directions to make in the microwave or soak overnight
Cons:
- None
This oatmeal from Purely Elizabeth combines oats with nutrient-dense foods like quinoa, amaranth, and chia seeds. It is certified gluten-free. The bag contains instructions to make the oats quickly in the microwave, or soak them overnight for a softer texture.
Most reviewers say the oatmeal tastes great and they love starting their morning with a bowl. They also appreciate how quick and easy it is to make. They say it's good hot or cold, and some use it for cooking, too.
Better Oats
Best for Hearty Texture
Pros:
- The texture of steel cut oats in two and a half minutes
- Non-GMO
- Great base to add your favorite toppings
- Pouches can be used to measure liquid
Cons:
- Some reviews say the flax seeds are too chewy
- Not the "just add hot water" type
Steel cut oats are known for their hearty texture and nutty flavor. With flax seed for added texture and nutrition, it is great for when you want a filling breakfast but have little time. Even the pouch is convenient; it had marks to measure your milk or water, so you don't need to find a measuring cup.
A couple of reviewers say the flax seeds can be a bit hard to chew. However, buyers love the simple taste of the oatmeal. Most of all, they appreciate how quick and easy it is to make considering the oats are steel cut; it takes just a few minutes to make in the microwave or stovetop.
Best Slightly Sweet Coconut Oatmeal
Pros:
- Gluten-free and non-GMO
- Low in sugar
- Blend of coconut for sweetness, oats and nutrient-dense grains and seeds
Cons:
- A few buyers say the flavor is bland
- Some were disappointed it doesn't actually taste like coconut
Coconut has a naturally sweet flavor, so it can bring sweetness to your oatmeal without the need for added sugar. This oatmeal is free from sodium and cholesterol, too. In addition to oats and chia seeds, it also contains buckwheat and hemp seeds to provide essential antioxidants, vitamins, and minerals.
Some reviewers claim the taste is quite bland on its own, but it can be enhanced by adding toppings like fruit and nuts. They also appreciate that the oatmeal is low in sugar and gluten-free; it works perfectly for those with dietary restrictions.
Rachel's Recommended Healthy Instant Oatmeal
think! Instant Oatmeal is a great option for a quick breakfast on the go. I really appreciate the added protein and minimal added sugars. 5 grams of fiber and 10 grams of protein will help you stay full longer than oats alone. The individual cups also tend to have extra room. If you want to spice up flavors, you can try adding fruit, chia seeds, or even greek yogurt.
Frequently Asked Questions
In addition to reviewing our buying guide, Rachel also took the time to answer a couple of commonly-asked questions about instant oatmeal.
Is instant oatmeal good for you?
"It can be!" Rachel says. "Any concerns I have with instant oatmeal come from ingredients other than oats. It's okay to add sugar, but it helps to be aware of how much. Adding a source of protein to your breakfast can help manage blood sugar and keep you full longer.
Oats do have some protein, but I wouldn't recommend it as the primary protein source of your meal. In my opinion, fiber is the biggest benefit of oats. It helps with cholesterol, bowel regularity, and satiety."
Is instant oatmeal good for weight loss?
Rachel explains, "Instant oatmeal won't cause or prevent weight loss on its own. If oats are a part of your breakfast, it's important to also include a source of protein and/or healthy fats for satiety. If weight loss is the goal, keep an eye out for added sugars. These calories add to the taste but not necessarily the function of your oatmeal."
Looking for Oatmeal Topping Ideas?
The simple way to make your oatmeal taste delicious is to add toppings. Below are our suggestions for healthy ingredients that you can add to your bowl.
Buying Guide Reviewed by Registered Dietitian Rachel Binkley
This expert reviewed the contents of the buying guide for accuracy and provided factual corrections when necessary, as well as extra tips and advice. They did not participate in the product selection process, nor are they affiliated with any of our choices unless explicitly stated so.
Top 5 Healthy Instant Oatmeals
No. 1: Bob's Red Mill｜Classic Oatmeal With Flax and Chia
No. 2: Nature’s Path｜Homestyle Instant Oatmeal
No. 3: Quaker｜Original Instant Oatmeal
No. 4: Better Oats｜100 Calories
No. 5: Bakery on Main｜
View Full RankingThe descriptions of each product are referenced from content available on manufacturer, brand, and e-commerce sites.
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