Whether enjoyed plain or enhanced with toppings, oatmeal is a nutritious cornerstone in the dancer’s diet. As a complex carbohydrate, oatmeal offers sustained energy release, crucial for fueling longer rehearsals and performances while helping to maintain stable blood sugar levels. Its high fiber content aids in digestive regularity while promoting feelings of fullness. Additionally, oatmeal contains essential nutrients such as iron, magnesium, and B vitamins, which contribute to muscle function, bone strength, and overall energy metabolism—vital for dancers to sustain endurance and agility.
15+ nutrient boosters for your oatmeal
Before we get into specific recipes, here’s a list of add-ins that can help to boost the nutrition and flavor profile of your next bowl of oatmeal:
- Chia seeds are rich in omega-3 fatty acids, fiber, and protein.
- Flax is high in omega-3 fatty acids, lignans, and fiber.
- Hemp seeds are packed with protein, omega-3 fatty acids, and minerals like magnesium and iron.
- Almonds or other nuts provide healthy fats, protein, and vitamins like vitamin E.
- Yogurt adds protein, probiotics, and creaminess to your oatmeal.
- Fresh fruits like berries, bananas, apples, and dried fruits like raisins or apricots add natural sweetness and vitamins.
- Nut butter like peanut butter, almond butter, or cashew butter adds creaminess and satisfying fats.
- Coconut flakes offer fiber, fats, and a tropical flavor.
- Cinnamon or nutmeg enhances flavor while providing antioxidants and potential blood sugar regulation benefits.
- Cocoa powder adds a rich chocolate flavor along with antioxidants.
- Chocolate (chips or shredded) adds a rich and satisfying flavor.
- Protein powder gives you a boost of protein for a more satisfying breakfast option.
- Honey or maple syrup adds natural sweeteners to enhance flavor
- Pumpkin seeds provide protein, fats, and minerals like zinc and magnesium.
- Goji berries are packed with antioxidants, vitamins, and minerals.
- Nutritional yeast is rich in vitamin B12, a great source of protein, and offers a cheesy flavor for savory-inspired oatmeal.
10+ Dancer-Friendly Oatmeal Recipes
And now for the fun part! As your base, cook oats according to the back of the package. Each recipe below shares ingredients to add while your oatmeal is cooking. Flavor combinations are just a guide with specific amounts and measurements intentionally omitted for reasons of dancer individuality— similar to our bodies, our nutritional needs are unique. Amounts should be tailored to support you physically and metabolically. For more specific guidance, working with a dietitian like myself is encouraged.
Pro tip: make any combination into overnight oats. Combine oats with milk (may add yogurt) and your choice of topping. Let it sit overnight in the fridge for a convenient grab-and-go breakfast.
#1: Classic Oatmeal
- Honey or maple syrup
- Cinnamon
- Sliced bananas or berries
- Flax
#2: Apple Cinnamon Oatmeal
- Cook oats with diced apples and cinnamon
- Mix in brown sugar or maple syrup
- Top with chopped nuts for extra crunch
#3: Peanut Butter Banana Oatmeal
- While cooking oats, stir in a spoonful of peanut butter
- Top with sliced bananas
- Drizzle with honey
#4: Blueberry Almond Oatmeal
- Cook oats with almond milk and vanilla extract
- As your oats swell, swirl in frozen blueberries
- Top with sliced almonds and a sprinkle of ground flaxseeds
- Optional: add a handful of fresh blueberries and sprigs of mint when serving
#5: Chocolate Banana Oatmeal
- While cooking oats, stir in cocoa powder
- Once cooked, mix in mashed bananas
- Drizzle honey
- Top with chocolate chips
#6: Coconut Mango Oatmeal
- Cook oats with coconut milk
- Top with diced mango and shredded coconut
- Add a squeeze of lemon or lime juice
#7: Pumpkin Pie Oatmeal
- While cooking oats, stir in canned pumpkin puree
- Sprinkle in a dash of pumpkin pie spice and a drizzle of maple syrup
- Top with pecans when serving
#8: Protein-Packed Oatmeal
- Cook oats with protein powder (I prefer a plain-flavored protein powder, but you can learn more about the various types here)
- Add a dollop of yogurt
- Top with sliced strawberries, flax, and a sprinkle of granola for texture
#9: Savory Spinach and Feta Oatmeal
- Cook oats with vegetable broth instead of water
- While cooking, stir in sautéed spinach
- When cool, top with crumbled feta cheese and a dash of black pepper
#10: Savory Veggie Oatmeal
- Cook oats with vegetable broth instead of water
- In a separate pan, sauté onions, garlic, bell peppers, and spinach in olive oil
- Stir the sautéed veggies into the cooked oatmeal
- Season with salt, pepper, and a sprinkle of nutritional yeast
#11: Savory Mushroom and Thyme Oatmeal
- Cook oatmeal with a mixture of water and a splash of soy sauce
- In a separate pan, sauté sliced mushrooms with thyme leaves, cook until wilted and golden brown— let cool
- Once oats are cooked, mix in the sautéed mushrooms
- Top with a sprinkle of grated cheese or nutritional yeast
#12: Savory Cheesy Oatmeal
- Cook oats with vegetable broth instead of water
- Stir in chopped fresh herbs like parsley, chives, and dill
- Mix in grated cheese or nutritional yeast until melted and creamy
- Season with salt and pepper to taste
#13: Savory Tomato and Basil Oatmeal
- Cook oatmeal with a mixture of water and tomato juice
- In a separate pan, sauté diced tomatoes, garlic, and fresh basil in olive oil until wilted
- Stir the sautéed tomato mixture into your cooked oats
- Season with salt, pepper, and a sprinkle of grated cheese or nutritional yeast
