Eggs Vs Oatmeal: Which Is The More Nutritious Breakfast Option?

Starting your day with a nutritious breakfast can improve your energy levels and cognitive function. Both oatmeal and eggs are healthy choices for breakfast, and the one you choose may depend on your specific nutritional goals. While eggs are high in protein and healthy fats as well as essential vitamins and minerals, oatmeal is a heart-healthy whole grain that is high in fiber and acts as a natural prebiotic.

The way you cook your eggs or prepare your oatmeal also factors into how healthy your breakfast is. The protein in eggs is easier for your body to use and digest when the eggs are cooked, so raw eggs are not as beneficial to your body as cooked ones. However, cooking eggs on high heat for a long time can reduce their Vitamin A and antioxidant levels. Cooking your eggs for a shorter period of time using a low-calorie method, such as boiling or poaching them, is healthier. Combining eggs with vegetables, such as in a crustless spinach quiche or veggie omelet, is another great way to improve your morning vitamin and fiber intake.

Oats are rich in soluble and insoluble fiber, which can lower your blood sugar and cholesterol levels and reduce inflammation. But the type of oats you choose and what you add to them also affects their nutritional value. Rolled and steel-cut oats are the healthiest choice, as instant oats are highly processed and may contain preservatives and added sugar. The best way to prepare oatmeal is with fresh fruit, nuts, seeds, healthy fats, and protein. 

With all this in mind, either eggs or oatmeal can be the main attraction in a nutritious breakfast. However, the choice between them depends on every individual's specific dietary needs.

Of course, if you want to take advantage of the health benefits of both eggs and oatmeal, you can combine them to create a power breakfast. Making soft and fluffy scrambled eggs to put on top of your oatmeal can give your breakfast a protein boost. If you'd prefer to have your eggs on the side, elevate a simple omelet recipe with healthy add-ins like fresh veggies and lean proteins, and healthy fats like avocado and smoked salmon.

You can even take your breakfast game to the next level by cooking an egg in your morning oatmeal. Whisk egg whites into your oatmeal right as it's nearing the end of its cook time for a fluffy, creamy, and custardy breakfast porridge. Combining eggs with oatmeal will increase your protein, fiber, and vitamin intake for the day. When choosing your cooking method and added ingredients, remember to avoid refined sugar and saturated and trans fats, and stick to healthy fats like olive oil, avocado, lean meat, and low-fat dairy.