Morning Oats

By Sarah Beleski a recent ASU Nutrition Student


There are endless possibilities when it comes to cooking or baking with oats. Even out of the kitchen, oats are used in cosmetic products like facial masks1.


Oats have several healthy qualities, making them a perfect candidate for your morning breakfast. But what exactly are oats so healthy for you?


The soluble fiber, beta-glucan, is a major reason why oats are so beneficial1. This powerhouse fiber has been linked to help slow digestion, increase satiety, and even suppress appetite1. It’s no wonder that this breakfast staple has been recommended by nutritionists for years. Who wouldn’t want a breakfast that left them feeling full?


Oats are also helpful in reducing the “bad” cholesterol, otherwise known as your low-density lipoprotein or LDL2. They accomplish this by reducing the absorption of cholesterol into the bloodstream3.


According to the American Heart Association Eating Plan, 25 to 30 grams of fiber should be consumed per day from food alone, not supplements4. One serving of oatmeal can provide 3 to 4 grams of fiber, giving you a solid start to your day3.


Not everyone has the time to sit down in the morning with a hearty bowl of oatmeal, so prepared oats are the way to go! This recipe for breakfast cookies includes oats, bananas, and applesauce that will add more fiber to your morning meal. Keep these breakfast treats in the refrigerator, as they are highly perishable. Take them out when you are ready to eat them and enjoy!


Side Note: Although their name includes “breakfast”, don’t be afraid to eat these whenever you please. They work just fine as an afternoon pick-me-up!



Breakfast Cookies:



  • 3 ripe bananas (mashed)
  • 2 cups oats
  • 1/3 cup unsweetened applesauce
  • 1 egg
  • ¼ cup almond or coconut milk
  • ½ cup chopped walnuts
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • ½ cup dark chocolate chips



  • Preheat oven to 350 degrees
  • Mash bananas in a medium-sized mixing bowl
  • Add milk to the mashed bananas and stir
  • Add the rest of the ingredients to mixture and stir until everything is fully incorporated
  • Place a heaping tablespoon of mixture onto a baking sheet lined with parchment paper and continue until all of mixture is used up
  • Bake the cookies for 15-18 minutes or until lightly browned
  • Let cool completely on a wire rack and then transfer to the refrigerator for storage


*Will keep in the refrigerator for 5 days*






  1. Harvard T.H. Chan School of Public Health: The Nutrition Source.
  2. SELF Staff. Why Oatmeal Might Make You Gain Weight. Sept 2, 2011.
  3. Mayo Clinic Staff. Cholesterol: Top foods to improve your numbers. July 17, 2018.

Increasing Fiber Intake. UCSF Health. https

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