Cinnamon-Blueberry Steel-Cut Oatmeal with Chia & Walnut Crunch
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Ingredients
Instructions
- 1
Toast oats (optional): In a medium saucepan over medium heat, toast rolled oats 2–3 minutes, stirring, until fragrant.
- 2
Add liquids: Pour in 1 1/2 cups water and 1/2 cup almond milk; add salt. Bring to a gentle boil.
- 3
Simmer: Reduce heat to low and simmer, stirring occasionally, 8–10 minutes until creamy but still slightly toothsome. Add a splash more water if too thick.
- 4
Add flavor and fiber: Stir in chia seeds, ground flaxseed, cinnamon, and vanilla. Cook 1 more minute.
- 5
Fold in berries: Remove from heat and gently fold in blueberries (if frozen, let sit 1–2 minutes to warm through).
- 6
Serve and top: Spoon into a bowl. Top with toasted walnuts and a dollop (1 tbsp) of plain nonfat Greek yogurt if using. Sweeten with stevia/monk fruit to taste.
- 7
Warm cinnamon and vanilla provide aromatic sweetness without sugar. Blueberries add bright, low-GI fruitiness while chia, flax, and walnuts give a nutty, crunchy contrast and creamy mouthfeel.
- 8
Makes 2 servings (about 1 cup cooked oatmeal per serving).
- 9
Saturated Fat | 1 g
- 10
Trans Fat | 0 g
- 11
Dietary Fiber | 7 g
- 12
Total Sugars | 6 g
- 13
Includes Added Sugars | 0 g
- 14
Low-GI rolled oats, fiber-rich chia/flax/walnuts, and added protein from Greek yogurt slow glucose absorption, support satiety, and help manage postprandial blood sugar. Portion-controlled and low in added sugars.
Description: A warm, protein-boosted rolled-oats breakfast adapted for steady blood glucose—steel-cut texture simulated with rolled oats, mixed berries for low-GI sweetness, chia for soluble fiber, and toasted walnuts for heart-healthy fats and satiety.
- Toast oats (optional): In a medium saucepan over medium heat, toast rolled oats 2–3 minutes, stirring, until fragrant.
- Add liquids: Pour in 1 1/2 cups water and 1/2 cup almond milk; add salt. Bring to a gentle boil.
- Simmer: Reduce heat to low and simmer, stirring occasionally, 8–10 minutes until creamy but still slightly toothsome. Add a splash more water if too thick.
- Add flavor and fiber: Stir in chia seeds, ground flaxseed, cinnamon, and vanilla. Cook 1 more minute.
- Fold in berries: Remove from heat and gently fold in blueberries (if frozen, let sit 1–2 minutes to warm through).
- Serve and top: Spoon into a bowl. Top with toasted walnuts and a dollop (1 tbsp) of plain nonfat Greek yogurt if using. Sweeten with stevia/monk fruit to taste.
Flavor profile explanation
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Warm cinnamon and vanilla provide aromatic sweetness without sugar. Blueberries add bright, low-GI fruitiness while chia, flax, and walnuts give a nutty, crunchy contrast and creamy mouthfeel.
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Makes 2 servings (about 1 cup cooked oatmeal per serving).
Nutritional facts (per serving, approximate—FDA-style) | Amount per serving | | | Calories | 260 kcal | | Total Fat | 10 g |
-
Saturated Fat | 1 g
-
Trans Fat | 0 g | Cholesterol | 0 mg | | Sodium | 110 mg | | Total Carbohydrate | 32 g |
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Dietary Fiber | 7 g
-
Includes Added Sugars | 0 g | Protein | 10 g | | Vitamin D | 0 mcg | | Calcium | 120 mg | | Iron | 2 mg | | Potassium | 250 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly explanation
- Low-GI rolled oats, fiber-rich chia/flax/walnuts, and added protein from Greek yogurt slow glucose absorption, support satiety, and help manage postprandial blood sugar. Portion-controlled and low in added sugars.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
