Cinnamon-Blueberry Steel-Cut Oatmeal with Chia & Walnut Crunch

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.

Ingredients (with Glycemic Index for each)

• 1 cup rolled oats — GI 55
• 1 1/2 cups water — GI 0
• 1/2 cup unsweetened almond milk — GI 30
• 1/2 cup fresh or frozen blueberries — GI 53
• 1 tbsp chia seeds — GI 1
• 1 tbsp ground flaxseed — GI 0
• 1/8 tsp fine sea salt — GI 0
• 1/2 tsp ground cinnamon — GI 0
• 1 tsp vanilla extract — GI 0
• 1 tbsp chopped walnuts, toasted — GI 15
• 1 tbsp plain nonfat Greek yogurt (optional, for added protein) — GI 10
• Stevia or monk fruit to taste (optional) — GI 0

Cooking 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.

Flavor profile explanation

• 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.

Serving size

• 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 |
• Dietary Fiber | 7 g
• Total Sugars | 6 g
• Includes Added Sugars | 0 g | Protein | | | Vitamin D | 0 mcg | | Calcium | 120 mg | | Iron | 2 mg | | Potassium | 250 mg |