Oatmeal is a popular breakfast food that can be a healthy way to start the day, as long as you choose the right kind. Many pre-packaged oatmeals and instant oatmeal contain added sugars, which can negatively impact blood sugar levels and provide empty calories. However, there are plenty of sugar-free oatmeal options to choose from. Here’s an overview of the best oatmeals without added sugars.
Steel cut oats
Steel cut oats, also known as Irish oatmeal, are a great option for sugar-free oatmeal. Steel cut oats are made by cutting whole oat groats into smaller pieces. This creates a chewier, heartier texture compared to other types of oats. Steel cut oats do not inherently contain any added sugars. When you purchase plain steel cut oats from the store, the only ingredient is 100% whole grain steel cut oats.
One serving of plain steel cut oats contains:
- Calories: 150
- Fat: 3g
- Carbs: 27g
- Fiber: 4g
- Sugars: 1g
- Protein: 5g
As you can see, plain steel cut oats only contain 1 gram of naturally occurring sugar per serving. This makes them an excellent no-added-sugar breakfast option. You can jazz up plain steel cut oats and add sweetness by topping them with fresh fruit, maple syrup, cinnamon, almond butter, or milk/non-dairy milk of your choice.
Rolled oats
Rolled oats, also known as old-fashioned oats, are another sugar-free oatmeal choice. Rolled oats are made by steaming and rolling whole oat groats to flatten them. This produces the classic oatmeal texture that is soft and fluffy. Like steel cut oats, plain rolled oats contain no added sugars:
One serving of rolled oats contains:
- Calories: 150
- Fat: 3g
- Carbs: 27g
- Fiber: 4g
- Sugars: 1g
- Protein: 5g
With only 1 gram of naturally occurring sugar per serving, plain rolled oats make an easy no-sugar breakfast. You can dress them up with toppings or mix in some fresh fruit. Rolled oats cook faster than steel cut oats, making them a great choice when you’re short on time.
Quick oats
While instant oatmeal often contains added sugar, quick oats are just thinly rolled oats that cook even faster. Quick oats contain the same amount of naturally occurring sugar as steel cut and rolled oats. Plain quick oats with no added ingredients are easy to find. Here is the nutrition info for one serving:
- Calories: 160
- Fat: 3g
- Carbs: 27g
- Fiber: 4g
- Sugars: 1g
- Protein: 6g
With just 1 gram of sugar per serving, plain quick oats make the perfect no-fuss, sugar-free breakfast. They cook in just a minute or two. You can customize them with your favorite fruits, nuts, seeds, milk, yogurt, nut butters, spices, and more.
Oat bran
Oat bran is made from the outer layer of the oat groat. It contains more fiber than rolled oats or quick oats. Plain oat bran is simply 100% oat bran, with no added sugars:
- Calories: 90
- Fat: 2g
- Carbs: 16g
- Fiber: 4g
- Sugars: 1g
- Protein: 3g
With 4 grams of fiber and only 1 gram of sugar per serving, oat bran is an excellent sugar-free oatmeal option. It has a milder flavor than steel cut or rolled oats. You can add fruit, cinnamon, nuts, milk, or anything else to liven it up.
Gluten-free oats
For people avoiding gluten, plain gluten-free oats are easy to find. Many brands make gluten-free versions of steel cut oats, rolled oats, and quick oats. Here is the nutrition profile for one serving of gluten-free rolled oats:
- Calories: 160
- Fat: 3g
- Carbs: 28g
- Fiber: 4g
- Sugars: 1g
- Protein: 6g
Gluten-free oats have a nearly identical nutritional breakdown compared to regular oats. Pay close attention to labels and look for oats that are certified gluten-free. Avoid oat products that contain barley, rye, or wheat. With gluten-free oats, people with gluten intolerance or celiac disease can enjoy sugar-free oatmeal too.
Overnight oats
Overnight oats are a convenient way to enjoy sugar-free oatmeal without any cooking required. Simply mix together oats and liquid the night before, and the oats will soften into a creamy breakfast by morning. Steel cut oats, rolled oats, quick oats, and oat bran all work well for overnight oats. Here’s one recipe for no-sugar peanut butter overnight oats:
- 1/2 cup plain rolled oats
- 1/2 cup unsweetened almond milk
- 1 Tbsp peanut butter
- 1/4 tsp cinnamon
- Pinch of salt
Mix all ingredients together in a jar or container. Refrigerate overnight. Top with banana slices in the morning for added sweetness. This makes a balanced sugar-free breakfast full of protein, fiber, and healthy fats.
Baked oatmeal
For a twist on classic oatmeal, try baked oatmeal. Baked oatmeal has a unique texture thanks to being cooked in the oven. The base is simple – just combine oats, milk, eggs, and any flavorings. Then bake until set. Here’s one recipe for sugar-free baked apple cinnamon oatmeal:
- 3 cups rolled oats
- 1 tsp baking powder
- 1/2 tsp cinnamon
- 1/4 tsp salt
- 1 egg
- 2 cups milk
- 1 apple, diced
- 1 tsp vanilla
Preheat oven to 375°F. Mix all ingredients in a greased 8×8 baking dish. Bake for 30 minutes until set. The natural sweetness of the apple combined with cinnamon makes this a satisfying sugar-free breakfast. Top with nuts, milk, or yogurt if desired.
Savory oatmeal
Not in the mood for a sweet breakfast? Give savory oatmeal a try. Plain oats can be topped with all sorts of savory mix-ins for a salty, hearty morning meal. Here are some no-sugar savory oatmeal ideas:
| Flavor | Mix-ins |
|---|---|
| Vegetable omelet | Sautéed peppers, onions, spinach + egg cooked in oats |
| Tex-Mex | Salsa, black beans, avocado, cilantro |
| Pesto Parmesan | Pesto, sun-dried tomatoes, parmesan |
| Buffalo chicken | Shredded chicken, hot sauce, blue cheese crumbles |
The possibilities are endless for adding veggies, lean protein, cheese, and spice to oats. A spoonful of savory nut butter also makes a tasty topping. Get creative with your favorite savory flavors!
Purchase plain oats
The key to sugar-free oatmeal is checking the label and purchasing plain, unflavored oats with no added sugars or artificial sweeteners. Avoid the following ingredients:
- Brown sugar
- Cane sugar
- Fruit juice concentrate
- Honey
- Maple syrup
- Molasses
- Sugar
Also be cautious of oat products listing “natural flavor.” This vague term could cover up sources of hidden sugar. Stick to plain oats or oat bran with minimal ingredients for sugar-free oats.
Add your own sweetness
While plain oats don’t contain added sugars, you can make them taste sweet by topping them with your own mix-ins. Here are healthy ways to add natural sweetness to sugar-free oatmeal:
- Fresh fruit – bananas, berries, apple, mango
- Dried fruit – raisins, cranberries, apricots, dates
- 100% fruit jam, no added sugar
- Pure maple syrup or honey
- Cinnamon, nutmeg, cardamom, allspice
- Vanilla extract
- Unsweetened coconut flakes
- Dark chocolate chips
- Nut butter
Mix and match your favorite fruits, spices, nut butters, extracts, and more to create your own signature sugar-free oatmeal. This way you control the ingredients and sweetness level.
Avoid artificial sweeteners
Some oat products replace sugar with artificial sweeteners like aspartame, sucralose, or stevia. While these may technically be “sugar-free,” artificial sweeteners are highly processed and offer no nutritional value. Research on their health impact is mixed. Your best bet is to stick with plain oats and use natural topping options to lightly sweeten your bowl.
What about instant oatmeal packets?
Nearly all flavored instant oatmeal packets contain added sugars, even the “healthy” or low-sugar kinds. Added sugars are typically found in the first few ingredients. For example, a peach flavored instant oatmeal may contain:
- Whole grain rolled oats
- Sugar
- Peach juice concentrate
- Natural flavors
If sugar, juice concentrate or other sweeteners are listed, your best bet is to avoid that oatmeal packet and choose plain oats instead. Then flavor them yourself with fresh peaches! You can still enjoy nearly-instant oatmeal convenience using quick oats or overnight oats instead of pre-packaged flavors.
Avoid oatmeals with lots of add-ins
Pre-made oatmeal cups or bowls often contain lots of add-ins like dried fruit, nuts, seeds, chocolate, and artificial sweeteners or sugar. While these sound healthy, all the excess mix-ins drive up calories, sugar, fat, and sodium. For example, one maple and brown sugar oatmeal cup contains:
- Calories: 260
- Fat: 5g
- Carbs: 46g
- Sugars: 15g
- Protein: 7g
Compare this to a plain bowl of oats with fresh additions:
- Calories: 150-200
- Fat: 3-5g
- Carbs: 27-30g
- Sugars: 1-2g
- Protein: 5-7g
Customizing your own oatmeal allows you to control calories, portions, and ingredients. Opt for plain oats whenever possible.
Watch out for granola
Granola may seem like a healthy oatmeal topping, but most store-bought kinds are loaded with added sugars. One quarter cup of granola can contain over 5 grams of added sugar. Make your own no-sugar granola instead. Toss rolled oats, nuts, coconut flakes, and cinnamon together. Bake until crispy then enjoy over your favorite plain oatmeal.
Read nutrition labels
Reading nutrition labels carefully is key when evaluating packaged oatmeal products. Look for unsweetened, plain oats with minimal ingredients and low sugar content. Here’s a good label to look for:
Ingredients:
100% whole grain rolled oats
Nutrition Facts:
Serving size: 1/2 cup dry oats (makes 1 cup cooked)
- Calories: 150
- Total fat: 3g
- Carbs: 27g
- Dietary fiber: 4g
- Total sugars: 1g
- Added sugars: 0g
- Protein: 6g
This shows that the oats are plain and unsweetened, with no added sugars. Prioritize this nutrition profile when selecting your oatmeal.
Make your own oat milk
Store-bought oat milk often contains added sugars or natural sweeteners to balance out oats’ natural earthy taste. Make your own sugar-free oat milk at home by blending oats with water then straining out the solids. Here is a simple recipe:
Ingredients:
- 1 cup rolled oats
- 4 cups water
- Pinch of salt (optional)
- Natural sweetener like vanilla or cinnamon (optional)
Instructions:
- Blend oats and water together until smooth.
- Strain mixture through cheesecloth or nut milk bag.
- Squeeze bag to extract as much liquid as possible.
- Add pinch of salt or spices for flavor (optional).
- Store milk in the fridge up to one week.
Use this sugar-free homemade oat milk on your oatmeal or smoothies for extra nutrition without the unnecessary sugars.
Conclusion
Enjoying oatmeal without unwanted added sugars is simple when you stick with plain rolled, steel cut, or quick oats. Read labels closely and avoid flavored instant packets or pre-mixed oatmeal bowls with lots of sugar and artificial ingredients. Top your own plain oats with fresh fruit, spices, nuts, or other wholesome mix-ins to customize the taste and nutrition. Homemade oat milk and sugar-free granola are also healthy oatmeal toppers. With so many plain oat varieties to choose from, you can easily make a delicious sugar-free breakfast.