December 2, 2018

Reduced Carb Oatmeal

I made up this recipe because I really miss having a hot breakfast in the winter. I don’t tolerate eggs well and I needed something I could make ahead of time and just reheat in the morning. I like a good breakfast sausage scramble too, but this is on the sweeter vs savory side. This recipe is packed with fiber from all the nuts, seeds, coconut, oats and berries. It’s just as filling as regular oatmeal, if not more so.  I also prefer the texture of this mixture over regular oatmeal.

My preferred serving suggestion is to thaw some mixed berries (or whatever berries you like) in the fridge or microwave, add about a 1/2 cup of the cooked oatmeal, a splash of almond milk (cows milk if you tolerate, or other milk replacement) and heat up in the microwave. If your berries are very juicy, you can omit the extra almond milk. I mix in half a scoop of unflavored whey protein powder. It adds a nice creamy texture and helps round out the meal.

Another variation that I haven’t done but would be good, is to sub a mashed half or whole banana for the berries and add some cinnamon. You could also do an apple version with applesauce and cinnamon and nutmeg.

I make a dry mix and keep it in a tupperware or bag and make maybe 2 cups of dry mix per week, or just as needed. It will keep for 5 days in the fridge once it’s cooked. You can sub in and out any nuts and seeds you like. I just use what I have on hand.

Reduced Carb Oatmeal


  • 1 cup rolled oats
  • 1 cup unsweetened coconut flakes
  • 1/2 cup slivered almonds
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 3 Tbs chia seeds
  • Unsweetened non dairy milk or regular milk
  • 2 tsp vanilla
  • Honey or maple syrup (optional)


  1. Mix all the dry ingredients except chia seeds
  2. Optional step- soak the amount of dry mix you wish to cook, in water overnight. Drain the water. This will help digestibility of the oats, nuts and seeds.
  3. To cook, use double the amount of liquid to dry mix
  4. Bring to a boil and simmer with a cover for about 10 mins. Stir every few mins.
  5. Mix in the vanilla, chia and sweetener, if using
  6. Store in a glass container in the fridge for the week


  1. Cate Woolner December 4, 2018 at 8:29 am - Reply

    yummy!!! Will def. try it

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