If you haven’t noticed, I’m a bit of an oat fan. Oatmeal, oat muffins, oat pancakes… I even sneak them into meatloaf and spinach burgers for heaven sakes!

They’re hearty, a great source of fiber, higher in protein than most other grains, and bland… making them the perfect base for an array of flavors. I eat them almost every morning in some form or another.

You can imagine my excitement when my husband said, “I think I want to start taking oatmeal to work for breakfast… can you pick me up some packets the next time you’re at the store?” PACKETS?!?! This oatmeal queen will NOT do packets. Here’s why:

Packets are more expensive than just a container of oats. Right now at Target a container of 8 packets is $3.29 or 41 cents per packet (not including tax). A tub of quick oats is $2.69 or 20 cents per 1/2 cup (more oats than in a packet).
They have way more sugar than one would probably add on their own. Quaker Maple Brown Sugar Instant Oatmeal has 12g of added sugar. That’s 3 teaspoons…. just imagine making a little portion of oatmeal and then adding a tablespoon of sugar! To put it another way, the American Heart Association recommends that women have 24g (6 tsp) or less of added sugar in a day, men 36g (9 tsp). Ladies, do you really want half of your added sugar in a day to come from your oatmeal? I think I want mine to come in “brownie form”.
And lastly, most packets don’t have enough CALORIES to make a complete meal - 160 calories is a snack… a small snack. Unless you’re adding nuts, nut butter, protein powder… something…. you’re going to be hungry sooner than later.

Those little packets are convenient, though. Here’s the thing with these homemade packets… spending a little more time and money up front stocking your pantry with add-ins and prepping a batch of bags can really pay off financially and nutritionally (and your taste buds will thank you because these little packets are GOOD!).

So what do you put in your packets? Everything in an oatmeal packets has to be dry (obviously)… no honey, peanut butter, fresh banana slices, etc. Let’s break it down.

These are the ingredients I use as a base:

Oats: If you’re adding hot water to your packet then quick or instant oats will be your oat of choice. If you’re combining your packet contents with water and putting it in the microwave you can choose between quick, instant or rolled oats.

Collagen or Protein Powder: I use Unflavored Vital Proteins Collagen Peptides. I buy a big container at Costco and it mixes in seamlessly. One scoop gives me 9 grams of extra protein (the oats and other ingredients have protein as well). I haven’t tested the packets with other brands, but I’m sure whatever you have or purchase would be fine. If you’re making this for your child, I would use 2 teaspoons of powdered milk, NOT protein powder.

Wheat Bran: Wheat bran is the hard, outermost layer of a wheat kernel. It lends a nutty flavor and adds texture to the oats. It’s a fiber powerhouse, rich in prebiotics (good for your gut), a plant-based protein and contains micronutrients like manganese, iron, and zinc and copper. You can always add little more if you struggle with constipation or remove it if you’re following a gluten free diet.

Flaxseed Meal: Another ingredient to add nutty-ness and texture! Flaxseed meal is known for being rich in omega 3 fatty acids (specifically ALA which is associated with lowering inflammation and decreased cholesterol levels), fiber, and nutrients like thiamine (supports your metabolism) and copper.

Chia Seeds: These tiny gems melt into the oatmeal giving it a nice, hearty texture. They’re high in fiber, provide heart-healthy omega 3 fatty acids, antioxidants, protein and nutrients like calcium, magnesium, phosphorus, iron, and zinc.

Cinnamon: Cinnamon creates a “warm and cozy” scent and flavor to your bowl of oats. It’s a delicate mix of peppery and vanilla notes. It has antioxidants and anti inflammatory properties. Feel free to adjust the amount based on your personal preferences.

Brown Sugar: You can use any sweetener that you like… white sugar, coconut sugar, turbinado sugar, etc. I’ve been dying to experiment with maple sugar but just haven’t made the purchase yet. Brown sugar is “maple-y” enough and is currently in my pantry. I encourage you to play around with how little sugar you can use while still enjoying your eating experience. If you’re using dried fruit with sugar in it (look on the ingredient list) or fun mix ins (think chocolate chips!) you could get by with adding less. Personally, I use a bit less… like a teaspoon. Others of you may not need added sweetener at all.

Salt: I wouldn’t skip this… it enhances all the flavors

In case you’re curious, the base has 220 calories, 7g fat, 35g carb, 10g fiber, 6g added sugar, 16g protein, 88mg sodium. Those numbers allow for a variety of mix ins, making a breakfast come out to 400-600 calories with a good balance of adequate fat, protein, and carbs… leaving you completely satisfied and satiated.

This is what my packets look like when assembled. We have enjoyed the following four flavors:

1.) Apple Cinnamon: dried apples and walnuts

2.) Coconut Almond Berry: freeze dried blueberries, freeze dried bananas, unsweetened flaked coconut, and slivered almonds

3.) Peanut Butter Banana: powdered peanut butter (PB2), freeze dried bananas and walnuts

4.) Date, Raisin, Spice: dates, raisins, walnuts, spices (nutmeg, cardamom, allspice)

Feel free to mix it up and create your own favorite flavors using a variety of mix ins.

Nuts: pecans, macadamia nuts, almonds

Dried and freeze dried fruits: strawberries, pineapple, cranberries, cherries, apricots

Spices: pumpkin pie spice, apple pie seasoning, ginger, cloves

Flavored protein powders: chocolate, vanilla, strawberry, coffee, matcha (I’ve also seen some recipes use dried milk instead of protein powder)

Other fun mix ins: cocoa nibs, mini chocolate chips, crystalized ginger, dried orange peel, or coco powder.

Yield: 1

Instant Oatmeal Packets

Prep time: 5 MinCook time: 5 MinTotal time: 10 Min

Ingredients

Basic Oatmeal Packet

1/3 cup quick oats (instant or rolled oats are fine too)
2 teaspoons wheat bran
2 teaspoons ground flax seed
1 teaspoon chia seed
1 scoop protein powder (I use Vital Protein Unflavored Collagen Peptides)
1/2 teaspoon cinnamon
1.5 teaspoon brown sugar
pinch of salt

Instructions

Combine all ingredients into a zip lock bag. Squeeze bag to remove air.
Boiling water method: combine the zip lock bag contents into a bowl with 2/3 cup boiling water. Stir to combine and allow to cool and thicken, stirring every minute or so. Quick oats will be ready in 4-5 minutes and instant oats will be ready in 2-3 minutes. Do not use this method for rolled oats.
Microwave method: combine the zip lock bag contents into a bowl with 3/4 cup cold water. Microwave on high. Instant oats for 1 minute, quick oats for 2 minutes and rolled oats for 3 minutes (time may vary based on microwave).

Notes

Apple Cinnamon

Basic Oatmeal Packet

3-5 dried apple rings, chopped

2 Tablespoons chopped pecans or walnuts

Banana Blueberry Coconut

Basic Oatmeal Packet

1 Tablespoon slivered almonds

1 Tablespoon unsweetened coconut flakes

2 Tablespoons freeze dried banana chips

2 Tablespoons freeze dried blueberries

Peanut Butter Banana

Basic Oatmeal Packet (no protein powder)

2 Tablespoons PB2 (powdered peanut butter)

1/3 cup freeze dried banana chips

2 Tablespoons chopped walnuts

Date Raisin Spice

Basic Oatmeal Packet

2 dates, chopped

1 Tablespoon raisins

1/16 teaspoon nutmeg

1/8 teaspoon allspice

1/8 teaspoon cardamom

2 Tablespoons chopped walnuts

If making for a child: I don't recommend using protein powder. I would replace the protein powder with 2 teaspoons dried milk powder or eliminate it all-together. You can also try halving the recipe if you have a small child since this recipe is an adult-sized portion. Or, make the entire recipe and store leftovers in the fridge for the next day.