What kind of oats are in instant oatmeal packets?

Instant oats are made from rolled oats that are cooked, dried, and then rolled even thinner than old-fashioned oats. This thinner, flattened shape lets them absorb liquid and cook in a very short amount of time, often just a minute or two in the microwave.

Is instant oatmeal healthier than regular oatmeal?

Instant oatmeal or quick-cooking oats have the same health benefits as regular oats, although some instant oatmeal packets contain added sugars and preservatives. It’s better to make your own so you have control over the ingredients.

Is oatmeal gluten free?

Pure oats are naturally gluten free, but they can become contaminated with gluten by being processed on the same equipment that processes wheat. Since whole grain oats and grains of wheat look very similar, it’s easy for them to get combined as they get processed and packaged for sale. Choose oats that are labeled “certified gluten free” or “gluten free” to make sure that you are getting oats that aren’t contaminated.

Homemade Peaches and Cream Instant Oatmeal (Meal Prep)

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Include Description: Creamy comforting oatmeal swirled with brown sugar, cinnamon, and dotted with bites of juicy, fresh peaches - Peach Instant Oatmeal is just as delicious as it is healthy. And when you make your own instant oats, you can tailor each packet to your food allergies and your diet.

Author: beneficialbento
Prep Time: 5 minutes
Cook Time: 1.5 minutes
Total Time: 0 hours
Yield: 1 serving 1x
Category: breakfast
Method: microwave
Diet: Gluten Free

Ingredients

Scale

1/2 cup quick cooking rolled oats
3 Tablespoons protein powder (see notes)
3 teaspoons sweetener ( see notes)
1/4 teaspoon cinnamon
1 teaspoon flaxseed meal, optional
1 teaspoon hemp seed, optional
2/3 cup water
1/4 cup diced peaches

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Instructions

Stir all dry ingredients together. I like to include flaxseed meal and hemp seed for the extra nutrients, but they are not necessary and won’t affect how the recipe turns out if you leave them out.
To store for later use, add all dry ingredients to a plastic storage bag or other storage container.
To serve now, add all dry ingredients plus ⅔ cup water to a microwave safe bowl. Use a big enough bowl to allow for expansion while cooking.
Microwave on high for 1 minute 20 seconds (exact time may vary).
Serve with the diced peaches and a little milk or cream as desired.

Notes

I like using vanilla whey protein powder in this recipe, but you can use unsweetened protein powder, or a plant-based protein powder if you prefer.
My favorite sweetener for this recipe is a brown sugar style zero calorie sweetener (like brown sugar Swerve) Other great options are: coconut sugar, monk fruit, or powdered stevia.

Nutrition

Serving Size: 1
Calories: 275
Sugar: 6.9 g
Sodium: 39.8 mg
Fat: 4.6 g
Carbohydrates: 36.6 g
Fiber: 6.6 g
Protein: 21.5 g
Cholesterol: 2.9 mg

Find it online: https://www.beneficial-bento.com/2025/07/healthy-breakfast-idea-peach-instant-oatmeal.html