Healthy Instant Oatmeal Packets

Healthy Instant Oatmeal Packets

Make your own individual instant oatmeal packets and add your favourite flavours for quick meals. This recipe can also be used to make overnight oatmeal.
Health Rating
Prep Cook Ready in Servings
5 min 3 min 8 min 1


1/3 cup Rolled oats- Gluten Free (instant or quick oats are best)
1 teaspoon Chia seeds (can substitute ground flaxseed)
2 teaspoons Oat bran, gluten-free, dry
2 teaspoons Milk powder (omit for non-dairy or vegan recipe)
1 pinch Salt


Combine ingredients in individual resealable bags, containers or mason jars. You can add additional flavour ingredients (listed below), if desired, or you can add them when you prepare and serve the oatmeal.

To prepare 1 serving of hot oatmeal:

With boiling water: Add 1 oatmeal packet to mug or bowl. Add 2/3 cups boiling water and stir. You may want to add more or less depending on the consistency you like. Let oats stand for 3-4 minutes to soften and thicken. Quick oats may need to soften an additional minute or two. Stir before serving.

In the microwave: Add 1 oatmeal packet and 3/4 cup cold water to a microwave-safe or bowl.  Make sure the bowl is large enough for the oatmeal to bubble up without overflowing. Cook uncovered on high for 1 minute; stir, and check the consistency. You may need to cook for another minute if you are using quick oats.

Overnight Oats in the Fridge: Add 1 oatmeal packet to a pint or half-pint jar (or other covered container).
Pour in 1/2 cup cold water or milk (dairy, nut, rice or coconut will work), add 1/4 cup yogurt (choose dairy or non-dairy), cover tightly, and shake vigorously until well mixed. Refrigerate overnight.


Flavouring options: Dry ingredients may be combined in containers with the original recipe and stored, but other ingredients (fresh fruit, liquid sweeteners, etc) should be added when you cook or serve.

- fresh, frozen or dried fruit (apple, raisins, cranberries, cherries, apricots, etc)

- spices (cinnamon, apple pie spice, pumpkin spice blend, vanilla bean powder)

- sweeteners - keep to a minimum (brown sugar, maple syrup or sugar, honey, coconut sugar)

- chopped nuts or seeds 



Nutrition Facts

Per Portion

Calories 199
Calories from fat 35
Calories from saturated fat 5.1
Total Fat 3.9 g
Saturated Fat 0.6 g
Trans Fat 0
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.0 g
Cholesterol 0
Sodium 158 mg
Potassium 188 mg
Total Carbohydrate 35 g
Dietary Fiber 5.2 g
Sugars 0
Protein 6.4 g

Dietary servings

Per Portion

Grain 2.6

Energy sources

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