Key Takeaways
Drizzling oatmeal with extra virgin olive oil instead of maple syrup is beneficial for both cardiovascular and brain health.The olive oil also adds healthy fats to the bowl, which makes the meal more filling.Extra virgin olive oil plays well with both fruity toppings and more savory toppings.
A bowl of oatmeal has long been one of my favorite weekday breakfasts, and I’m always looking for ways to make it healthier. I start with traditional rolled oats and cook them in milk to up the protein quotient and the meal’s staying power. I add a dollop of peanut butter for more protein and healthy fats, and I sprinkle on a handful of berries or chopped fresh figs for antioxidants (and deliciousness).
Then, up until a couple of years ago, I’d top it all off with a drizzle of pure maple syrup. Of course I enjoyed the sweetness, but I also wanted that extra bit of liquid to loosen up the oats.
But, one morning as I was building my bowl, the extra virgin olive oil I keep handy on the countertop caught my eye. On a whim, I set aside the maple syrup and drizzled on a teaspoon or so of the oil instead and sprinkled on a pinch of flaky salt. And since that morning, I’ve never gone back.
The Benefits of Olive Oil on Oatmeal
While I love the flavor of extra virgin olive-oil (EVOO) on oatmeal, I was also confident that it made my bowl healthier. To confirm, I talked with Annie Fenn, MD, author of The Brain Health Kitchen cookbook and a Substack newsletter of the same name.
According to Fenn, EVOO is a powerhouse for both heart and brain health. “Its monounsaturated fats and antioxidant-rich polyphenols help calm inflammation, lower LDL cholesterol, improve circulation, and even reduce blood pressure.” Plus, research shows it may sharpen thinking skills and lower the risk of Alzheimer’s.
And while I’m adding all that goodness to my bowl, I’m also swapping out added sugar. “Unlike maple syrup, which is mostly sugar, the healthy fats in EVOO slow digestion, helping keep blood sugar stable. EVOO also enhances the absorption of fat-soluble nutrients in toppings like berries or nuts, making the meal more nourishing overall.”
That said, I’m really only swapping, say, 1 ½ teaspoons of syrup for 1 ½ teaspoons of olive oil. Is that really enough to make a difference? According to Fenn, it sure is, and that would be doubly true if I were someone who regularly topped my oatmeal with butter. “In a recent Harvard study, people who used as little as two teaspoons of EVOO a day instead of other fats had a lower risk of dying from cardiovascular disease (19% lower), cancer (17% lower), and even Alzheimer’s or Parkinson’s disease (29% lower).” So we shouldn’t underestimate the power of small swaps.
How Olive Oil on Oatmeal Tastes
Credit:
Jenna Helwig
Let’s be honest. If I didn’t like how my EVOO-topped oatmeal tasted, I wouldn’t eat it. Also, I am not an A.M. savory person. I’ll take eggs for lunch, but in the morning I want just a touch of sweetness, usually through fruit or lightly sweetened yogurt. But in my berry and nut butter bowl, the EVOO works brilliantly.
First off, it looks gorgeous. I’m a firm believer that we eat with our eyes first, and oatmeal with an intense golden oil on top looks super inviting. And most importantly, it tastes as delicious as ever. There’s still sweetness from the fruit, and even though the peanut butter I use doesn’t contain any sugar, it still adds a sweet quality. The oil adds a rich fruitiness to the whole thing.
EVOO also added that liquid-y-ness that I liked about maple syrup. Stirred in, it helped loosen up the oats, which can quickly become stodgy as they sit.
More Savory Oatmeal Ideas
While I like the sweetness of fruit on my bowl of oats, Fenn sometimes goes full-on savory with a Mediterranean-style bowl topped with cherry tomatoes, crumbled feta, black olives, a pinch of red pepper flakes, and of course, some EVOO. “I also draw inspiration from avocado toast with a layer of sliced avocado, lots of seeds (pumpkin, chia, sesame), sea salt, and a generous glug of EVOO,” she says. If she has cooked mushrooms on hand, she’ll stir those in with grated Parm. “It’s like having polenta for breakfast—so good!”
Dining and Cooking