Sunflower Seeds Sunflower seeds (the hulled ones, of course) add a satisfying crunch, plus the filling combo of protein and fat, to oatmeal, says Gorin. Choose unsalted and dry-roasted seeds to avoid extra oil and salt. Per 1-ounce serving: 165 calories, 14 g fat (1.5 g saturated), 6.8 g carbs, 0.8 g sugar, 0.9 mg sodium, 3.2 g fiber, 5.5 g protein vikif - Getty Images
Banana Slices Mixing banana slices into hot oatmeal prompts them to release some of their natural sugars and sweeten everything up, says Gorin. If youre worried about portions, use half a banana and freeze the other half for a future smoothie. Per medium banana: 105 calories, 0.4 g fat (0.1 g saturated), 27 g carbs, 14.4 g sugar, 1.2 mg sodium, 3.1 g fiber, 1.3 g protein Vesna Jovanovic / EyeEm - Getty Images
Diced Pears Diced pears add a touch of sweetness to your oatmeal. Just keep the skin on, says dietitian Julie Andrews , RDN, CD. It packs a higher concentration of antioxidants and vitamin C compared to the flesh alone. Per 1 medium pear: 101 calories, 0.2 g fat (0 g saturated), 27.1 g carbs, 17.4 g sugar, 1.8 mg sodium, 5.5 g fiber, 0.6 g protein Natalie Board / EyeEm - Getty Images
Soy Milk Any type of milk is fair game to pour over oats, but if youre looking for a non-dairy milk that provides protein, go for soy, suggests Andrews. Unsweetened vanilla soy milk also adds a nice boost of flavor. Per half-cup serving: 50 calories, 4 g fat (0.5 g saturated), 4 g carbs, 1 g sugar, 70 mg sodium, 2 g fiber, 7 g protein krisanapong detraphiphat - Getty Images
Egg Craving more savory oats? Top 'em with a drippy, sunny-side up egg. Not only does a large egg contain six grams of satiating high-quality protein, but eggs are one of the few foods rich in choline, a nutrient linked to brain health, says Gorin. Per large egg: 72 calories, 4.8 g fat (1.6 g saturated), 0.4 g carbs, 0.2 g sugar, 71 mg sodium, 0 g fiber, 6.3 g protein Hany Rizk / EyeEm - Getty Images
Walnuts Health fat-filled walnuts are a classic oatmeal topping for good reason. If you want walnuts in every bite, go for the chopped walnuts versus halves, says Harrington. Per 1-ounce serving: 185 calories, 18.5 g fat (1.7 g saturated), 3.9 g carbs, 0.7 g sugar, 0.6 mg sodium, 1.9 g fiber, 4.3 g protein John Lawson - Getty Images
Pistachios Pistachios add a pleasing crunch to mushy oatmeal, says culinary dietitian Sara Haas , RDN. Just buy them shelled so you dont have to do much work. If you have time, toast your kernels to bring out their sweetness before adding them to your oatmeal. Per 1-ounce serving: 159 calories, 12.8 g fat (1.7 g saturated), 7.7 g carbs, 2.2 g sugar, 0.3 mg sodium, 3 g fiber, 5.7 g protein Westend61 - Getty Images
Coconut Flakes Unsweetened coconut flakes add crunch and sweetness to any bowl of oatmeal, says Gorin. Plus, healthy fats! Per 3-tbsp serving : 100 calories, 9 g fat (8 g saturated), 4 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 1 g protein belchonock - Getty Images
Frozen Berries The trick here: Microwave your frozen berries before adding then to your bowl. They get all juicy, and that juice is a terrific natural sweetener for oatmeal, says Gorin. If possible, pick frozen wild blueberries, which have twice the antioxidants as regular blueberries, she says. Per 1-cup serving: 80 calories, 0 g fat (0 g saturated), 18 g carbs, 9 g sugar, 0 mg sodium, 6 g fiber, 0 g protein Monica Murphy - Getty Images
Dark Chocolate Feeling fancy? Jazz up your average morning with a little chocolate. Haas recommends taking a veggie peeler to a bar of dark chocolate and shaving 'ribbons' into your oatmeal. Per half-ounce serving: 85 calories, 6 g fat (3.5 g saturated), 6.5 g carbs, 3.4 g sugar, 5.7 mg sodium, 3.1 g fiber, 2.2 g protein Emilija Manevska - Getty Images
Pumpkin Pie Spice This seasonal spice blend certainly warms up a bowl of oats. Spices are natural sources of antioxidants and offer a hint of sweetness for an extremely low amount of calories and no added sugar, says Gorin. Per 1-tsp serving: 6 calories, 0.2 g fat (0.1 g saturated), 1.2 g carbs, 0.1 g sugar, 0.9 mg sodium, 0.3 g fiber, 0.1 g protein StephanieFrey - Getty Images
Salsa Hear me out: Sala is a great addition to savory oats, especially when you want some spice. Haas recommends adding cilantro and pumpkin seeds to really level-up this combo. Per 1-tbsp serving: 5 calories, 0 g fat (0 g saturated), 1 g carbs, 0.6 g sugar, 114 mg sodium, 0.3 g fiber, 0.2 g protein Nevena Zdravic - Getty Images
Pumpkin If pumpkin spice just isn't enough, add actual pumpkin puree to your oatmeal. It's packed with filling fiber, says Andrews. Look for a can that contains only pumpkin (and no sugar). Per half-cup serving: 40 calories, 0 g fat (0 g saturated), 10 g carbs, 4 g sugar, 4.8 mg sodium, 3 g fiber, 1 g protein supercat67 - Getty Images
Pomegranate Seeds Pomegranate seeds are crunchy, juicy, and sweet all at once. Theyre flavorful, slightly tart, and have a lovely pop to them, says Haas. Per half-cup serving: 72 calories, 1 g fat (0.2 g saturated), 16.3 g carbs, 11.9 g sugar, 2.6 mg sodium, 3.5 g fiber, 1.5 g protein Tsvi Braverman / EyeEm - Getty Images
Dried Pineapple If you're itching for a little tropical twist, sweet nibs of dried pineapple go a long way, says Haas. Per quarter-cup serving: 92 calories, 0.1 g fat (0 g saturated), 23.8 g carbs, 20.7 g sugar, 1.2 mg sodium, 1.3 g fiber, 0.5 g protein Westend61 - Getty Images
Caramelized Apples It doesn't have to be fall to enjoy this cozy topping. Heat a teaspoon of butter in a skillet, cut up the apple, and saut until browned on the edges, says Andrews. Per serving (1 small apple + 1 tsp butter): 114 calories, 4.5 g fat (2.6 g saturated), 21 g carbs, 15.5 g sugar, 33.7 mg sodium, 3.6 g fiber, 0.4 g protein tenkende - Getty Images
Granola Oats on oats on oats. Granola is a delicious, crunchy oatmeal topper, says British Columbia-based dietitian Pamela Fergusson , RD. Scour your nutrition labels and look for the lowest-sugar option . Per half-cup serving: 220 calories, 2.5 g fat (0.5 g saturated), 43 g carbs, 12 g sugar, 0 mg sodium, 6 g protein Diana Miller - Getty Images
Hemp Seeds Hemp seeds are particularly high in protein and have a nutty flavor, says Fergusson. Sprinkle them atop your bowl or stir them right on in. Per 3-tbsp serving: 166 calories, 14.6 g fat (1.4 g saturated), 2.6 g carbs, 0.5 g sugar, 1.5 mg sodium, 1.2 g fiber, 9.5 g protein Michelle Arnold / EyeEm - Getty Images
Almonds Almonds are packed with healthy monounsaturated fats. Use any type you like, but go for blanched (which have the skins removed) if you prefer a sweeter taste, says Harrington. Per 1-ounce serving: 167 calories, 14.9 g fat (1.1 g saturated), 5.3 g carbs, 1.3 g sugar, 5.4 mg sodium, 2.8 g fiber, 6.1 g protein Serghei Starus / EyeEm - Getty Images
Dried Cherries Raisins are totally great oatmeal toppers, but dried cherries might be even tastier. Go for an added sugar-free variety. Per half-ounce serving: 50 calories, 0.1 g fat (0 g saturated), 12.1 g carbs, 10.1 g sugar, 2 mg sodium, 0.4 g fiber, 0.2 g protein Federherz - Getty Images
Matcha Powder In addition to making your oats an Insta-worthy green hue, matcha powder is also rich in antioxidants. Per half tsp: 5 calories, 0 g fat (0 g saturated), 1 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 0 g protein Sitthipong Inthason / EyeEm - Getty Images
Caramelized Bananas This just might be the fanciest oatmeal topping in the game. Sprinkle a little brown sugar on sliced bananas and brle them with a culinary torch, or throw them in a pan and cook until caramelized, says Harrington. Per serving (1 medium banana + 2 tsp brown sugar): 145 calories, 0.4 g fat (0.1 g saturated), 36 g carbs, 23.2 g sugar, 2.8 mg sodium, 3.1 g fiber, 1.3 g protein violleta - Getty Images
Sauted Greens Want to use up last night's leftovers? Add sauted greens to your oatmeal, says Harrington. (They pair wonderfully with an egg and some cheese.) Per serving (1 cup raw spinach, no cooking oil): 7 calories, 0.1 g fat (0 g saturated), 1.1 g carbs, 0.1 g sugar, 23.7 mg sodium, 0.7 g fiber, 0.9 g protein Aleksandra Piss - Getty Images
Fruit Spread A 100-percent fruit jam adds sweetness without added sugar, says Andrews. Look for a spread labeled just fruit or no-sugar added. Per 1-tbsp serving: 30 calories, 0 g fat (0 g saturated), 8 g carbs, 7 g sugar, 5 mg sodium, 0 g fiber, 0 g protein Westend61 - Getty Images
Honey Honey is a great natural way to sweeten oatmeal, as long as you keep serving size in mind. Drizzle it on (versus mixing it in) to make the flavor more prominent, suggests Andrews. Per 1-tsp serving: 21 calories, 0 g fat (0 g saturated), 5.8 g carbs, 5.8 g sugar, 0.3 mg sodium, 0 g fiber, 0 g protein the_burtons - Getty Images
Almond Extract A drizzle of almond extract delivers a ton of nutty, sweet flavor for few calories, says Andrews. (Vanilla extract is tasty, too.) Per -tsp serving: 6 calories, 0 g fat (0 g saturated), 0.3 g carbs, 0.3 g sugar, 0.4 mg sodium, 0 g fiber, 0 g protein Anna-Ok - Getty Images
Chia Seeds While you can pour these omega-3-packed seeds onto your oats, theyre best stirred in so they can thicken and gel, says Fergusson. Per 1-ounce serving: 138 calories, 8.7 g fat (0.9 g saturated), 11.9 g carbs, 0 g sugar, 4.5 mg sodium, 9.8 g fiber, 4.7 g protein Seksak Kerdkanno / EyeEm - Getty Images
Grated Zucchini If you want to keep your oatmeal bowl sweet and sneak some veggies in, zucchini melds well. (Just think about zucchini bread!) Grated carrots (hello, carrot cake) work well, too. Per quarter-cup serving: 5 calories, 0.1 g fat (0 g saturated), 0.9 g carbs, 0.7 g sugar, 2.3 mg sodium, 0.3 g fiber, 0.3 g protein PoppyB - Getty Images
Chai Tea Chaia blend of black tea, cloves, ginger, cardamom, and cinnamonis inherently warming, and perfect for a bowl of oats. Andrews recommends cutting open a chai tea bag and stirring the tea right into your oats. (Nutrition info is for brewed chai, so values may be slightly higher when eating it.) Per tea bag: 0 calories, 0 g fat (0 g saturated), 0 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 0 g protein Claudia Totir - Getty Images