Oatmeal is a superfood in itself. It's rich in heart-healthy soluble fiber, packed with vitamins and minerals, and is even a source of antioxidants like avenanthramides—phenolic compounds found almost exclusively in oats. Adding oatmeal toppings that are also superfoods can take your breakfast to the next level, making an already nutritious meal even healthier.
By incorporating nutrient-packed superfoods, you can boost your bowl with antioxidants, fiber, protein and essential vitamins. Do you want to make your breakfast a veritable superhero of nutrients? Try any of these 12 options (or mix and match them however you like). For more breakfast ideas, check out 38 High-Protein Breakfasts That Will Keep You Full.
Walnuts
A little nice crunch always lifts oatmeal. Why not make your crunchy addition to a superfood like walnuts? These nuts are little nuggets of nutrition, with loads of ALA omega-3, a bit of fiber and a respectable dose of protein in each serving. (A single ounce gives 4.3 grams.) Research have linked walnuts with cancer prevention as well as heart, brain and gut health benefits.
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Linseed meal
You wouldn't want to eat whole flaxseeds on your oatmeal—they're pretty difficult to digest. But in ground form, these seeds make a powder that's just right for shaking on oats. Use ground flaxseed to increase the hearty flavor and fiber content of your breakfast. (Each 2-tablespoon serving has 3 grams of fiber.)
By choosing flaxseed meal, you also fill up on ALA omega-3 fatty acids. ALA can help reduce the risk of heart disease by lowering cholesterol and blood pressure. So grab the flaxseed bag and shake!
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Blueberry
There's a reason blueberries seem to pop up on every superfood list. They are one of the most antioxidant foods available. Actually according to one study1 cup of these sweet fruits can contain over 9,000 antioxidants!
When you sprinkle them on top of your oatmeal, choose wild blueberries for even more antioxidants — and more fiber per serving, too. Because wild blueberries are smaller than cultivated ones, they have a higher skin-to-flesh ratio. The skin is where blueberries' antioxidants and fibers are mainly located.
Raisin
Raisins may be dense in calories and sugar, but that doesn't negate the fact that they're also high in fiber, potassium, and iron. A quarter cup serving has almost 3 grams of fiber and 10% of the daily value of potassium. Plus, their tender chewiness is a nice contrast to the soft texture of oatmeal.
Try replacing your oats with the goodness of golden raisins. They have more flavonoids than darker raisins and are usually softer and chewier.
Pomegranate Arils
Speaking of crunch, don't miss pomegranate seeds when they're in season. Their woody interior (surrounded by a gel-like outer layer) is exactly what gives oatmeal a pop of texture and color.
Pomegranate gets its reputation as a superfood with a foundation of nutrients like fiber, potassium and vitamin C. But their power doesn't stop there! They are also loaded with an army of antioxidants, such as anthocyanins, ellagitannins, polyphenols and punicalagins. Some researcher has called pomegranate the most antioxidant-rich food on earth.
Chia seeds
You might be used to popping chia seeds into a pudding (and hey, there really isn't a bad use for them). But you can think outside the dessert box by tossing them on your oatmeal, too. Chia seed combo of nutrients (such as manganese, iron, copper, fiber and omega-3) can help reduce inflammation, lower blood pressure, support weight management and improve digestive health. Talk about multitasking!
Almond butter
When you want a simple nutritional boost to your oatmeal, pull out the almond butter. It is a natural source of vitamin E, magnesium and heart-healthy monounsaturated fats. Research shows that it is also an excellent choice for blood sugar management. And because it swirls beautifully into oatmeal, almond butter makes beautiful, Insta-worthy creations you'll love to look at and eat.
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Bananas
It's easy to overlook the bananas sitting on the kitchen counter, but don't walk past them. They are a treasure trove of nutrients. In addition to their famous potassium content, nanners contain several types of antioxidantsincluding flavonoids and amines. These antioxidants are linked to health benefits such as fight breast and pancreatic cancer. For both health and taste, you can feel good about slicing up this classic oatmeal topping.
Pistachios
For such a small nut, pistachios really pack a lot of nutrition. In each small green kernel you will find potassium, phosphorus, magnesium, calcium and vitamins such as vitamin A, vitamin E, vitamin C, vitamin K and B vitamins.
Pistachios also pump up your oatmeal with extra protein. Each portion of 49 nuts contains approx 6 grams (almost as much protein as an egg). In 2020, it was also confirmed that pistachios provide complete protein– the kind that contains all the essential amino acids that our bodies must get from food.
Raspberry
Raspberries join blueberries under the umbrella of fruits you can trust as a superfood oatmeal topping. Just like their blue counterparts, these red berries are packed with antioxidants, not to mention vitamin C and fiber. Combine them with dark chocolate or your favorite nuts – or both! – for an even more powerful superfood boost.
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Cinnamon
Cinnamon was once so valuable that it was used as currency – and that was before people knew about its health benefits! The earthy spice is known for its anti-inflammatory propertieswhich can help lower blood sugar and cholesterol. Be generous when you shake a little on your oatmeal. A study found that a dose of 1.5 grams (or about ¾ teaspoon) was effective for health benefits.
Pumpkin seeds
Pumpkin seeds are famous in fall recipes, but their abundant nutrition is available year-round. Sprinkle them like an oatmeal topping for a big magnesium upgrade (which can help maintain healthy blood pressure). Then give thanks for the fiber and antioxidants that complement their superfood profile.
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