I think everybody needs a simple, versatile oatmeal recipe. This oatmeal recipe is my to go after morning workouts, exercises. This oatmeal is low on added sugar, the recipe itself does not contain sugar. Only if you drizzle some maple syrup, agave syrup, or honey on top for extra sweetness or some chocolate.
I like to sweeten my oatmeals with banana and 1-2 tsp agave syrup. This way it is perfectly sweet for me. It is a great healthy breakfast because it is quick to make (you can make it ahead), contains complex carbs, and is an excellent source of protein and healthy fats. A nice oatmeal breakfast will provide you steady energy for hours, without large blood sugar spikes. Just make sure you don’t put a bar of chocolate on top of your oatmeal. For pictures it is okay, but not for breakfast. 🙂
Fun fact: Did you know that, you can reset your taste buds for less sugar. According to research published in the American Journal of Clinical Nutrition, you can do this over a short amount of time, just as it’s possible to reduce a desire for salt. Cut back on the amount of sweets you eat every day, but do it gradually. 1
Is oatmeal a good breakfast?
Oatmeal can be a wonderfully nutritious breakfast food. It is best to choose varieties of oatmeal that are less processed and to limit added sugars. A bowl of cooked oatmeal breaks down to become energy that’s slowly absorbed by your body. And that means it’s energy that will last.
Happy cooking! Let me know if you try this recipe…you can use #cutecuisine on Instagram. Let us connect. 🙂
My Basic Oatmeal
This is my basic, post-workout oatmeal recipe. It is low on added-sugar, contains healthy fats, complex carbs and protein. It is easily customizable, heart-healthy easy staple breakfast recipe
- 1 banana
- 120 g rolled oats (1 1/2 cups)
- 2 dl milk (cow’s or plant-based) (1 cup)
- 2 dl water (1 cup)
- 1 tbsp flaxseed
- 2 tbsp protein powder (optional, I use vegan protein)
- peanut butter, berries, honey, nuts, agave
In a small saucepan, add the oats and the milk, and water. Bring it to a boil. Reduce the heat to low, and add the flaxseed, cinnamon, and protein powder. Cook, stirring occasionally until the oats are soft and have absorbed most of the liquid, about 5-8 minutes. Remove from the heat, cover, and let stand for 2-5 minutes.
Place all ingredients into a large glass container and mix until combined. Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving. You can reheat it for a few minutes if you don’t like cold oats.
Slice up the bananas. Half a banana for each oatmeal portion. Add other toppings like nut butter, nuts, fresh fruit, seeds, etc. Drizzle some maple syrup, honey or agave syrup on top.
Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use. The nutrition value is for one serving with half a banana but no other topping.
One portion provides about 305 calories, 5 g of fat, 36 g of carbohydrates, 28 g of protein.
Ingredients & Substitutions
Oats: I mostly use rolled oats or quick oats. Rolled oats (old-fashioned), are the oat groats steamed and rolled into flakes. This means the oils are stabilized, and the oats stay fresh longer. The larger surface area means they will cook more quickly than steel-cut oats. Quick oats are cut into more pieces, rolled thinner, and steamed longer.
Banana: It is my favorite natural sweetener. At this point, I could rename my blog to banana cuisine. If you don’t like bananas you can skip them.
Milk: You can use cow’s milk or plant-based milk. If you use plant-based milk I would recommend soy milk. Because it is higher in protein. Helps to balance your blood sugar.
Protein powder: I use vegan chocolate protein because my body tolerates plant-based proteins better than whey or beef protein. Protein powder is optional, I use it because oatmeal is usually my post-workout breakfast.
Cinnamon: For flavor plus several small studies have linked cinnamon to better blood sugar levels. Some of this work shows it may curb blood sugar by lowering insulin resistance. But still, it is not a magical ingredient and won’t prevent blood sugar spikes if you put a bar of chocolate or a lot of sugar into your oatmeal.
Flaxseed: They are high in Omega-3 fats, loaded with nutrients, and high in dietary fiber.
You can also add a pinch of salt to the oatmeal. My protein powder contains some salt so I skipped it.
There are endless ways of topping your oatmeal. Add some fruit to sweeten it and get some fiber in your body. Add some nuts and seeds for extra protein and healthy fats. Or add spices to boost the flavor without added sugar.
Here are more ideas for oatmeal toppings
- Fruit: Fresh fruit like bananas, berries, and apples; dried fruits like raisins, cranberries, apricots, dates, or coconut; frozen fruits like berries or mangoes, jams, fruit zest, or applesauce.
- Nuts & Seeds: Almonds, walnuts, pecans, or peanuts; chia seeds, sunflower seeds, or pumpkin seeds. You can also do any nut butter or seed butter.
- Cooked Grains: Quinoa, amaranth, or wheat germ. You can cook them separately or with oatmeal. You can also add granola.
- Spices: Cinnamon, cardamom, nutmeg, pumpkin spice, or ginger.
- Sweeteners: Honey, maple syrup, brown sugar, or agave syrup.
How to make oatmeal
You can make your oatmeal on the stovetop, or prepare it ahead and make overnight oats, or you can make it in the microwave.
- In a small saucepan, add the oats and the milk, and water. Bring it to a boil. Reduce the heat to low, and add the flaxseed, cinnamon, and protein powder. Cook, stirring occasionally until the oats are soft and have absorbed most of the liquid, about 5-8 minutes. Remove from the heat, cover, and let stand for 2-5 minutes.
- Place all ingredients into a large glass container and mix until combined. Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving. You can reheat it for a few minutes if you don’t like cold oats.
For other breakfast, ideas click here.