Upgrade Your Breakfast: 5 Healthy Alternatives to Oatmeal

Oatmeal isn't the only option for a varied breakfast. Five ingredients bring new ideas to the plate and can be combined in many different ways.

Good old oatmeal: Especially on cold, wet days, porridge is an ideal breakfast. It warms you from the inside out, keeps you full for a long time, and provides important nutrients.

Classic porridge consists of rolled oats and hot water or warm (plant-based) milk.

For those who find cereal too monotonous in the long run, it's time for some tasty, healthier alternatives – some are even gluten-free.

Delicious porridge: 5 alternatives to rolled oats

Using rolled oats as the basis for morning porridge is probably the best-known way, but not the only one.

Other flakes and grains are also perfect as a base – with positive side effects.

1. Rice flakes

These small flakes offer a crucial advantage for allergy sufferers compared to other grains: they are gluten-free. Thanks to their complex carbohydrates, they provide long-lasting satiety and can even prevent cravings.

Rice flakes are perfect for overnight oats with fresh fruit or other delicious toppings.

Per 100 grams of rice flakes: 345 kcal, 7.2 g protein, 74.1 g carbohydrates, 2.2 g fat

2. Kamut flakes

Kamut is a so-called ancient grain originating from Egypt. It was cultivated over 6,000 years ago, but has since largely been forgotten.

They are extremely similar to oat flakes; only the size differs between the products: Kamut flakes are approximately twice the size of oat flakes.

Kamut contains up to 40 percent more protein than other wheat varieties and is therefore perfectly suited for muscle building.

Furthermore, the amount of unsaturated fatty acids, amino acids, vitamins and minerals also surpasses that of other wheat varieties – a true all-rounder.

Per 100 grams of Kamut flakes: 384 kcal, 19.6 g protein, 68.2 g carbohydrates, 2.6 g fat

3. Quinoa

The oat substitute originates from South America and is an essential part of the diet of the Incas – especially as a rice alternative.

Quinoa is available in various varieties, from black to red, grey, pink, purple, yellow and green. White, black and red quinoa are the most well-known.

White quinoa grains have the mildest flavor, making them suitable for both sweet and savory dishes – perfect for porridge, for example. For a quicker option, use puffed quinoa.

Due to its high iron content, quinoa is an ideal source of nutrients for vegetarians and vegans.

Per 100 grams of quinoa: 369 kcal, 12.2 g protein, 62.4 g carbohydrates, 5.9 g fat

4. Millet flakes

Millet belongs to the genus of sweet grasses – one of the oldest grains in the world.

Rich in fluorine, sulfur, phosphorus, magnesium and potassium, millet is a true all-rounder and a great substitute for oatmeal.

That's not all: compared to other grains, millet contains a particularly high amount of silicon, which has a building and supporting function and can thus strengthen connective tissue.

Additionally, millet flakes are rich in iron, protein, vitamins C and E, and various B vitamins. Plus: They are gluten-free.

Per 100 grams of millet flakes: 353 kcal, 9.8 g protein, 68.8 g carbohydrates, 3.9 g fat

5. Hemp seeds

Whether it's baked goods, teas, beer, or even sweets, hemp can now be found in many foods.

So it's high time to consider using the seeds as a substitute for rolled oats in morning porridge.

Hemp seeds can provide valuable protein. They have a very high protein content of up to 25 percent. Hemp seeds also contain important omega-3 fatty acids, which are essential for proper bodily function.

In addition, hemp seeds are full of important antioxidants that prevent cell damage and neutralize free radicals.

Per 100 grams of hemp seeds (unhulled): 456 kcal, 21 g protein, 7.4 g carbohydrates, 31.6 g fat

Oatmeal alternatives: Why they are so healthy

It doesn't always have to be oatmeal: millet, rice flakes and the like bring a lot of variety to the much-loved porridge.

And not only that, but people with a gluten intolerance also have the chance to enjoy overnight "oats".

Additional advantages of the alternatives: Rice flakes are particularly rich in complex carbohydrates, hemp seeds contain many healthy fats, millet is rich in vitamins, kamut flakes impress with their high protein content, and quinoa covers 50 percent of the daily iron requirement.

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