Steel Cut Oats Recipe
This Steel Cut Oats Recipe is a staple breakfast for us. It’s filling and easy to prepare, with lots of healthy nutrients. While they’re almost nutritionally equal, steel cut oats fill us up more than Cooked Rolled Oats and seem to stick with us longer.
Chia Seeds and Flax Seeds are considered by many to be super-foods because of their nutritional density. They have lots of fiber and protein, and they’re also a great source of omega-3s, which are important for us plant-based eaters to get since we don’t eat fish.
The peanut butter thickens up the oats and adds more protein while the fats slow the absorption of the carbs helping to control blood sugar spikes, which can lead to hunger once your blood sugar crashes a few hours later. With the spices and fruit, this makes a delicious and nutritious breakfast.
If you have a sweet tooth, you can add more sweetener. We used stevia because that’s easy to find here in Ecuador while other natural sweeteners are either hard to find or very expensive. Feel free to use your favorite sweetener, or skip it entirely.
We suggest consuming some calcium fortified non-dairy milk every day to help ensure you’re getting enough calcium in your diet, especially if you’re a vegan. Some studies show that vegans who consume less than 525 mg of calcium per day suffer increased fracture rates compared to non-vegans and vegans who consume more than 525 mg of calcium per day.
For most brands, 8 ounces (1 cup) of calcium fortified non-dairy milk contains more than 400 mg of calcium so that puts you almost there for the day. You can easily make up the rest of your calcium needs with whole plant foods like kale, broccoli, brussels sprouts, beans, potatoes, etc. All plants have some calcium, but not all is easily absorbable so you just need to eat more of them to get your calcium needs met if you don’t want to drink fortified non-dairy milk.
If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.
| Servings | Prep Time |
| 2 servings | 5 minutes |
| Cook Time |
| 30 minutes |
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This is a delicious, easy and filling Steel Cut Oats Recipe. It'll keep you full all the way to lunchtime. Top with your favorite fruits.
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- 3/4 cup steel cut oats
- 2 1/2 cups water
- 3/4 cup almond milk or other calcium fortified non-dairy milk
- 2 tbsp flax seeds ground
- 1 tbsp chia seeds ground
- 1 tbsp peanut butter or other nut butter
- 1 tsp stevia or your favorite sweetener
- 1 tsp cinnamon ground
- 1 tsp nutmeg ground
- 1 medium banana sliced
- 1 cup strawberries or your favorite fruit
- Bring the water to a boil in a small saucepan.
- Assemble your ingredients. You don't need to lay everything out like this, but it helps to get everything out so you don't forget anything.
- Add the steel cut oats to the boiling water. Reduce the heat to medium and stir occasionally while cooking uncovered, about 30 minutes. The water should be mostly absorbed/evaporated when it's done.
- Grind the chia and flax seeds in a coffee grinder. Add half to each bowl.
- When the steel cut oats are about finished, add half the non-dairy milk to each bowl and stir to combine. The ground chia and flax will take on a thick gelatinous texture as they sit.
- Add the cooked steel cut oats and remaining ingredients (except the fruit).
- Stir to combine.
- Add your favorite fruit and sprinkle with a little extra cinnamon. Serve and enjoy.
Serving size is half the ingredients, or about 2 cups prepared.
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