Fiber-Rich Microwave Oatmeal (Ready in 2 Minutes)

Name: Fiber-Rich Microwave Oatmeal (Ready in 2 Minutes)
Prep time: 1 min
Cook time: 1 min 45 s
Total time: 2 min
Cuisine: American
Ingredients: 1/2 cup old fashioned rolled oats; 1 tbsp chia seeds; 1/8 tsp cinnamon; 1/8 tsp salt; 3/4 cup water

posted by Alex Aldeborgh, RD on Jan 2, 2023 (last updated 4/10/23) 1 comment »

Jump to Recipe·★★★★★5 from 1 review

Looking for a super fast, nutritious, and delicious healthy breakfast? Microwave old fashioned oats takes two minutes to prepare! Oatmeal is a good source of dietary fiber, and is the perfect vehicle for all kinds of delicious toppings to add flavor, texture, and more nutrients.

Bowl of oatmeal topped with berries and nuts, with a spoon

As a Registered Dietitian, oatmeal is one of my favorite foods to prepare and eat. I’ve got stovetop oatmeal recipes, overnight oats recipes, and baked oatmeal recipes galore!

If you’re wondering “is eating oatmeal every day good for you?”, I’m here to tell you yes! Oatmeal is highly nutritious, affordable, and easy to make. For busy mornings, cooking oatmeal in the microwave is the quickest and best way to prepare oatmeal. All you need to make microwave oatmeal is old fashioned rolled oats, water, salt, cinnamon, and (optional) chia seeds!

This easy microwave oatmeal recipe is vegan, nut free, dairy free, and gluten free (when using certified gluten free oats). It makes a single serving and can easily be doubled or tripled.

Using steel cut oats? Learn how to microwave steel cut oats in this post!

Step-by-step video

Ingredients in microwave oatmeal

You need just old fashioned rolled oats, water, and a pinch of salt and cinnamon to make microwave oatmeal. I also like to add a spoonful of chia seeds since they provide so many additional nutrition benefits.

Kitchen tools needed

All you need to make oatmeal in the microwave is a microwave safe bowl with high edges and measuring cups.

white speckled bowl filled with old fashioned oats

How to make oatmeal in the microwave

Add old fashioned rolled oats, cinnamon, salt, and chia seeds to a microwave safe bowl.
Pour water over the oats, until the water is just covering everything.
Microwave at full power for 1 minute and 45 seconds.
Remove the bowl from the microwave and stir right away.
Add your oatmeal toppings and eat right away!

How to keep oatmeal from boiling over in microwave

The best way to prevent oatmeal from spilling over in the microwave is to use a deep enough bowl. The walls of the bowl should be at least 3 inches taller than the oatmeal before it is cooked.

If you are using a shallow bowl, microwave the oatmeal in 30 second increments, and keep a close eye until it is finished cooking.

Storage

If you have leftover cooked oatmeal, you can store it in an airtight container in the fridge for up to three days.

Reheat oatmeal in the microwave in a microwave safe bowl for 1 minute, or until warmed all the way through. Add a splash of milk if the oatmeal is too thick and tough.

Dry rolled oats, cinnamon, salt, and chia seeds in a bowl — Add oats, chia seeds, cinnamon, and salt to microwave safe bowl

hand mixing up dry oatmeal in a bowl with a spoon — Add oats, chia seeds, cinnamon, and salt to microwave safe bowl

cooked oatmeal in a bowl on a marble backdrop — Microwave the oats, then stir right away

Healthy oatmeal toppings

Once you have your bowl of microwave oatmeal, you can load up on the toppings! These healthy toppings not only add flavor, but also additional nutrients like vitamins, minerals, antioxidants, healthy fats, and protein.

Fresh fruit: blueberries, raspberries, strawberries, banana, apple, mango, pomegranate seeds
Dried fruit: raisins, dried cranberries, dates, dried figs, dried blueberries, shredded coconut
Nuts and seeds: toasted almonds, toasted pecans, hemp seeds, ground flax seeds, pistachios, walnuts, sunflower seeds
Nut butter: peanut butter, almond butter, cashew butter, tahini
Spices: ginger, cardamom, turmeric, nutmeg
Dairy: a splash of milk (or plant-based milk), a dollop of Greek yogurt, a dollop of labne

Questions about oats and oatmeal

Are rolled oats the same as old fashioned rolled oats?

Yes, rolled oats are the same thing as old fashioned oats. The names are used interchangeably.

Rolled oats vs quick oats

Quick oats, also called instant oats, are more processed than old fashioned rolled oats. Quick oats are pre-cooked and pressed quite thin, and cut into smaller pieces than rolled oats. Quick oats cook faster than rolled oats. They have a softer, mushier texture when cooked, as they don’t retain their shape well.

Is oatmeal gluten free?

Gluten is a protein found in a number of grains, including wheat, barley, and rye. All oats are naturally free of gluten. However, oats can become contaminated with grains that do contain gluten during processing.

Additionally, oats may become cross-contaminated with gluten-containing grains prior to processing, because oats are often grown near fields of gluten-containing grains.

If you have celiac disease, I recommend using certified gluten free rolled oats, which are manufactured in a dedicated gluten free facility and tested for gluten levels.

Bowl of oatmeal topped with berries and nuts on a wooden cutting board

Oatmeal nutrition & health benefits

Oatmeal is affordable, easy to prepare, and highly nutritious. It’s a great food to include regularly in your diet, especially if you follow a plant-based diet because its protein and iron content.

One cup of cooked oatmeal (about 1/2 cup uncooked) provides:

4 grams of fiber (15% of your daily needs)
5.3 grams of plant-based protein
1.7 mg iron (9% of your daily needs)
0.186 mg thiamin (16% of your daily needs)
55.89 mg magnesium (13% of your daily needs)

Oatmeal is one of the best food sources of soluble fiber, which can help lower “bad” LDL cholesterol levels. The main type of soluble fiber in oats is beta-glucan. This type of fiber is linked to health benefits including reduced cholesterol levels and supporting gut health.

Add even more fiber and plant-based protein to your oatmeal with chia seeds and flax!

Chia seeds nutrition & health benefits

I love to add chia seeds to microwave oatmeal. They make oatmeal, which is already nutritious, even more packed with fiber and micronutrients! Two tablespoons of chia seeds provides:

5.5 grams of dietary fiber, primarily from soluble fiber (20% of your daily needs)
3.7 grams of plant-based protein
0.330 mg thiamin (28% of your daily needs)
78.79 mg magnesium (20% of your daily needs)
0.25 mg copper (28% of your daily needs)
129.04 mg phosphorus (18% of your daily needs)
Small amounts of several other essential minerals, including calcium, zinc, selenium, potassium, and iron

In addition, a majority of the fat in chia seeds comes from omega-3 essential fatty acids. This type of fat is essential in our diet because our bodies cannot produce it. Omega-3 fatty acids have heart health benefits, as they can decrease inflammation and help lower cholesterol levels.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!