If you’ve been on a fitness journey for more than two weeks, chances are you’ve eaten oats in more forms than you ever planned: overnight oats, banana oats, oat pancakes, blended oats, baked oats, oats swallow… and at this point, your body is whispering, “Please. Enough.”
Oats are great, high-fibre, slow-digesting carbs, easy to customise, but they’re not the only healthy breakfast or pre-workout option.
Whether you’re eating clean, trying to lose weight, or just bored with oat mush, here are six nutrient-dense, African-friendly meals that give you the same benefits (sometimes more) while adding flavour back to your routine.
1. Green Plantain Frittata
High in fibre · Rich in potassium · Great pre-workout meal
Plantains are a favourite dish in every Nigerian household. But instead of frying, turning it into a baked green plantain frittata transforms it into a fitness-friendly dish: lower in fat, high in fibre, and rich in complex carbs that release energy slowly.
Calories & Macros (1 slice / ⅙ of a medium frittata):
220–250 kcal
- Carbs: 28–32 g
- Protein: 12–14 g
- Fat: 6–8 g
Why it’s a good oat alternative: Green plantain is less sugary than ripe plantain, meaning lower glycaemic impact. Combined with eggs, you get a balanced plate of carbs + protein that keeps you full for hours. Additionally, it allows you to meal prep for the entire week, allowing one slice per meal.
How to Prepare Green Plantain Frittata:
- Dice 1 medium green plantain into small cubes.
- Sauté onions + peppers in 1 tsp oil or use a non-stick pan.
- Add the plantain and cook for 2–3 mins.
- Whisk 4–5 eggs with seasoning.
- Pour over the plantain mixture and bake at 180°C for 18–22 mins.
2. Oilless Garden Egg Sauce + Boiled Potatoes
High fibre · Low fat · Gut-friendly meal
Garden eggs are severely underrated. They’re rich in:
• Fibre (keeps you full, improves digestion)
• Polyphenols (linked to better metabolism)
• Vitamin B1 and B6 (energy production)
Making the sauce without oil turns it into a weight-loss-friendly meal, and when paired with boiled Irish or sweet potatoes, it can be a very satisfying and filling meal.
Calories & Macros (1 plate: 200g sauce + 150g boiled potatoes):
230–280 kcal
- Carbs: 45–52 g
- Protein: 5–7 g
- Fat: 1–3 g
Why it’s a good oats alternative: This is one of the best volume meals, high food quantity, high fibre, low calories. Excellent for weight loss.
How to Prepare Oilless Garden Egg Sauce:
- Blend tomatoes + peppers + onions lightly (chunky).
- Add chopped boiled garden eggs.
- Cook on low heat without oil, letting the water reduce.
- Add crayfish, seasoning, smoked fish (optional), and salt.
- Serve with 150–200g boiled potatoes.
3. Baked Akara + Side Salad
High protein · Low oil · Great for weight maintenance
Traditional akara is deep-fried, which turns a healthy food into a calorie bomb. But baked akara flips the script, allowing you the same flavour, 70% less oil.
Calories & Macros (3 medium baked balls):
190–230 kcal
- Carbs: ~20 g
- Protein: 12–14 g
- Fat: 4–6 g
Why it’s a good oats alternative: Beans are naturally high in protein and fibre. Baking keeps it nutrient-dense without the oil overload. Add a side salad (greens + tomatoes + cucumber + a teaspoon of vinaigrette) for an extra 40–60 calories and more fibre.
How to Prepare Baked Akara Balls
- Blend beans with onions + peppers to a thick batter.
- Add 1 tsp oil to the entire batter, not the pan.
- Spoon into a greased muffin tray.
- Bake at 180°C for 15–18 mins.
- Serve with a simple salad (cucumber, lettuce, tomato, 1 tsp vinaigrette).
4. Brown Pap (Ogi) + Chia/Flaxseeds + Banana
Gut-friendly · Iron-rich · High-fibre alternative to oats
Brown pap made from fermented maize/sorghum/millet is lower glycaemic than the white pap most people grew up with. Adding chia or flaxseeds gives you: Omega-3 fats, High fibre, and a protein boost
Calories & Macros (1 bowl: 300ml pap + 1 tbsp chia + ½ banana):
240–280 kcal
-
Carbs: 45–50 g
-
Protein: 6–8 g
-
Fat: 5–7 g
Why it’s a good oats alternative: The mix gives you the same slow-release energy you normally get from oats without tasting like blended cardboard.
How to Prepare:
- Prepare brown pap as usual (fermented sorghum/millet/maize).
- Stir in 1 tbsp chia or flaxseeds.
- Add sliced banana for sweetness.
- Optional: 2–3 tbsp milk for extra protein.
5. Abacha (African Salad)
Low calorie · High fibre · Great for people who want light meals
Abacha is a surprisingly clean meal when prepared with light palm oil and plenty of garden eggs, ugba, fish, and vegetables.
Calories & Macros (1 moderate bowl / ~250g):
300–360 kcal
- Carbs: 40–45 g
- Protein: 10–14 g
- Fat: 10–14 g
Why it’s a good oats alternative: It’s a balanced plate with carbs + protein + healthy fats. Also incredibly filling because of the fibre from cassava flakes and vegetables.
How to Prepare Low-Calorie Abacha (African Salad):
- Soak abacha in warm water to soften.
- In a bowl, mix: ½ tbsp palm oil, ehuru, crayfish, and seasoning.
- Add abacha, ugba, onions, and pepper.
- Top with garden eggs + fish.
- Keep oil minimal.
6. Boiled Ukwa (Breadfruit)
High in protein · Satisfying · Slow-digesting carbs
Ukwa is one of the most underrated weight-loss foods in Nigeria. It’s naturally high in plant protein, high in slow-digesting carbs, low in fat, and rich in potassium and B vitamins
Calories & Macros (1 cup cooked / ~160g):
210–230 kcal
- Carbs: 35–38 g
- Protein: 6–7 g
- Fat: 1–2 g
Why it’s a great alternative to oats: Ukwa digests slowly and keeps insulin spikes low, making it excellent for appetite control.
How to Prepare:
- Wash ukwa thoroughly.
- Cook with water + a pinch of potash (helps soften).
- Add salt near the end.
- Serve plain or with a little grilled fish.
Final Thoughts
You don’t have to force yourself to love oats, especially when our local foods are healthier than people realise. All of these meals are: nutrient-dense, filling, easily accessible in your local markets, great for weight loss and muscle-building, and more flavourful than oats will ever be.
Healthy eating doesn’t have to taste like punishment. Sometimes, you just need to rotate your options and bring your taste buds back to life.
