Oatmeal for runners? Try this easy oatmeal bake recipe!

The internet bombards us with seemingly nutritious recipes that look dreamy, but unfortunately are often cumbersome and require unknown ingredients. For most average chefs out there, this can be far too overwhelming and finding healthy recipes can be even more daunting. There are very few recipes that are easy and convenient, versatile and cost-effective for the endurance athletes that I work with.

However, I was chatting with my dietitian team and they absolutely raved about this life-changing oatmeal bake recipe. This recipe truly fits the mold and is a super convenient and nutritious way to fuel your day. Let’s talk a bit more about why oatmeal for runners is a great options.

Oatmeal for runners? Health benefits of whole grains for runners

Whole grains such as brown rice, quinoa, barley, whole wheat flour and oats are complex carbohydrates that are excellent to include in your meal planning and prepping routine. Carbohydrates are key when you are in season training, carbohydrate loading for a major event and also important out of season. Carbohydrates reign supreme when it comes to providing enough energy to fuel those relentless workouts. Whole grains offer a variety of vitamins and minerals including B vitamins, iron, magnesium, vitamin A, and phosphorus. Rich in dietary fiber, whole grains can help make you feel full longer– the perfect remedy for that athlete hanger.

Significant research also shows that regular consumption of oats can help to improve cardiovascular health, control blood sugar levels, help to reduce body weight, and improves digestive health. Fortunately you do not need to choose whole grains at every meal and snack to reap the health benefits, versus including on a regular basis when meal planning.

Should you eat oatmeal before running?

Short answer: it depends on the individual as each athlete is truly different in what they are able to tolerate prior to a workout. One serving (½  cup dry= 1 cup cooked of Old Fashioned rolled oats) has 4 grams of dietary fiber. If you struggle with unwanted gastrointestinal symptoms when running, it is typically a good idea to opt for lower fiber carbohydrate-rich foods before exercise. This may include cream of rice, low fiber breakfast cereal, a plain bagel with jam, or white toast with honey. Many of the athletes I work with do not struggle with consuming higher-fiber foods prior to their workouts, especially oatmeal so it may be a great option to fuel those miles.

Quick and easy breakfast ideas, other than oatmeal for runners

It is important to include a few go-to breakfast ideas in your routine that you can implement even on your busiest or most challenging days. This way, you are less apt to skip your meal or choose a less than ideal alternative (ahem, drive thru window).

Traditionally, oats can be a very easy and convenient go-to meal to start your day. Other convenient and nutritious breakfast ideas to consider are:

• Scrambled eggs with sliced avocado, toast and fruit
• Fruit smoothie made with Greek yogurt, nut butter and a side of fortified breakfast cereal (i.e. Cheerios, Chex, Wheaties)
• Breakfast burritos with a whole grain wrap, turkey sausage, eggs and side of fruit
• Toaster waffles with jam and nut butter and side of cottage cheese
• Tofu scramble with sweet potatoes, veggies and black beans
• Our life-changing oatmeal bake with a side of Greek yogurt and sliced bananas

Easy oatmeal bake for runners!

This recipe is appropriate for any athletes adhering to a gluten-free and/or plant-based diet

Serves 9

Ingredients:

• 2-¼ cups Old Fashioned rolled oats* (NOT steel-cut oats)
• 1 tsp baking powder
• ½ tsp ground cinnamon
• ¼ tsp salt
• 1 cup ripe bananas (about 2 large or 3 medium bananas)
• ¾ cup milk or milk alternative (i.e. soy milk, oat milk)
• ¼ cup honey or maple syrup
• 1 egg OR 1 tbsp ground flaxseed mixed with 3 tbsp water
• 1 tsp vanilla extract
• 1 ½  cups fresh or frozen berries or any seasonal fruit (i.e. peaches, cherries)
• Spoonful of brown sugar
• Additional add-ins: chopped almonds or walnuts, pumpkin puree, or chocolate chips

Directions:

Preheat the oven to 350 degrees F.

In a large mixing bowl, mix together the oats, baking powder, cinnamon and salt. Set aside.

Blend the bananas and milk in a blender or food processor and pour into a medium-sized bowl. Stir in honey (or maple syrup), flax egg (or regular egg) and vanilla extract. 

Add the wet ingredients to the dry ingredients and mix until everything is well incorporated. Gently fold in berries (or seasonal fruit of choice) and any additional add-in ingredients.

Pour the mixture into an 8×8 in glass baking dish and smooth it out into one even layer. Sprinkle the spoonful of brown sugar over the top of the oatmeal.

Bake at 350 degrees F for 30-35 minutes or until the top is set and slightly golden brown. Remove from the oven and allow to cool for 10-15 minutes.

Slice and serve warm or cool completely and slice into individual servings.

*Choose certified gluten-free oats if following a gluten-free lifestyle

Nutrition information per serving: 160 calories, 2g fat, 35g carbs, 5g fiber, 4g protein

Important notes

Fortunately, this oatmeal bake recipe refrigerates really well for 3-4 days. To freeze, consider cutting the oatmeal bake into individual servings and wrapping in a cling wrap or tin foil and then transfer to a zipper-lock bag. This way, these individual servings can be easily reheated for breakfast the following week(s) and stored easily in a lunchbox. 

If you are utilizing the oatmeal bake as a post-workout snack, combine with a protein source for optimal recovery nutrition. Protein sources that pair well include Greek yogurt or kefir, cottage cheese, a protein drink, reheated turkey bacon or sausage, or scrambled eggs.

Planning and prepping ahead with easy and convenient recipes is key to fueling yourself well for all of those miles you are logging. Keep us posted if you give this oatmeal bake a try!!