Tara Gidus

Apple Cinnamon Oatmeal Energy Bowl

Finding nutritious, fueling, and appetizing breakfasts can be tough. Finding an easy-to-pack, high-carb breakfast for a race morning while traveling is even harder. The last thing you want to do is settle for convenience and choke down a nutritionally subpar bar that early in the morning, or risk being late by cooking up your usual rock star breakfast. But one thing we do know is, a carb packed pre-race (or pre-run) fuel is absolutely necessary.

Why not try something that checks everything off the list, like this Oatmeal Energy Bowl? High carb—check. Quick and easy preparation—check. Travel friendly, nutritionally substantial and delicious—check, check, check!

Oats are a leading source of carbohydrates, especially before physical activity. They are an immediate source of energy (without the crash due to blood sugar stabilizing properties), easily digestible, and very filling. In addition to its high carbohydrate content, oats are rich in fiber, manganese, zinc, and even have some protein.

The benefits of adding apples to this energy bowl go beyond providing additional carbs. Apples are rich in the antioxidant quercetin, which has been shown to improve endurance performance and have anti-inflammatory effects.

Almond butter in this energy bowl not only adds some flavor, but also provides a serving of healthy fats (as does the coconut!) and a little extra protein to top off a very well-balanced, substantial, pre-race breakfast!

This energy bowl can definitely be made the night before (or a few nights before if you're traveling) and reheated race morning. It also stores nicely in a container if you want to grab it and go.

Eat up and enjoy the run!

Apple Cinnamon Oatmeal Energy Bowl
Serves 1

  • ½ cup oats
  • 1 cup water
  • ½ honeycrisp apple, chopped
  • 2 tablespoons raisins
  • ¼ teaspoon cinnamon
  • 1 tablespoon almond butter
  • Coconut flakes for garnish

1. Add oats, water, apples, raisins and cinnamon to a pot, and bring to a boil.
2. Let the mixture cook, stirring frequently until it reaches desired thickness. Remove from heat and spoon into a bowl.
3. Top with a drizzle of almond butter and a sprinkle of coconut. Enjoy!

1. Add oats, water, apples, raisins and cinnamon to a microwave safe bowl.
2. Microwave for 2-3 minutes (depending on desired thickness).
3. Top with a drizzle of almond butter and a sprinkle of coconut. Enjoy!

If you wish, other delicious toppings could be sliced bananas, walnuts, granola and more apples.

Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.