Super Seed Oatmeal
An incredibly healthy and easy to prepare breakfast — this super seed oatmeal is made with chia seeds, flax seeds, hemp seeds and naturally sweetened with fresh fruit. Ready in just five minutes!
There was a time when I used to eat six egg whites for breakfast every morning.
I’ll pause while you emulate the bug-eyed emoji.
Crazy right? You may remember that time — I blogged about it in the early days of TLDLA. Every morning for years, I would happily devour those scrambled whites with my side of whole wheat toast and peanut butter.
It was a simpler time. Before cholesterol was vindicated, and there was a consensus on the evils of saturated fat. A time when I thought that I had to pound animal protein to build muscle. Ah, so long ago.
A couple of years ago, when I realized that yolks were not the enemy, I switched up my morning routine to incorporate those golden orbs of nourishment. From then on, my daily meal included one full egg and two egg whites.
Are you noticing a pattern? I like routine.
When I decided to start eating a predominately plant-based diet about six months ago, I knew my daily eggs would have to go. Eggs are fantastic, and I will continue to enjoy them on occasion, but I needed to find a morning meal that was a little more sustainable.
Enter my trusty, old friend oatmeal.
Overnight oats were a staple of mine in college, and they regularly make a comeback in my diet whenever I’m traveling and need a grab-n-go breakfast option.
However, I prefer something warm in the morning, so lately I’ve been opting for a steamy bowl of oats.
I’ll admit, oatmeal can be boring. This isn’t your average microwavable pack of Quaker though. No, this is the Rolls-Royce of oatmeal — jam-packed with some of the most nutrient-dense ingredients known to man.
Chia seeds, flax seeds and hemp seeds infuse this bowl with plant-protein and fiber to fill you up and keep you satiated for hours.
I’ve raved about the benefits of chia seeds before, but in case you missed it, I’ll reiterate.
One modest tablespoon of chia seeds contains about 2.5 grams of protein, 5 grams of fiber, 10% of the daily value of calcium, and a fair amount of iron. One tablespoon of ground flax seeds contains about 1.5 grams of protein and 2 grams of fiber.
Chia and flax are also two of the best sources of the essential omega 3 fatty acid, alpha linolenic acid, which plays an important role in brain and hearth health.
And this breakfast isn’t just an outstanding choice nutritionally — it’s also really tasty.
The chia and flax expand during the cooking process, adding to the already fluffy nature of the oatmeal, and making one small serving balloon to epic proportions.
Instead of requiring added sugar, this recipe uses pureed banana (sub another fruit if banana isn’t your thing) for subtle sweetness.
Cinnamon and vanilla add further natural flavoring, and toppings like crushed walnuts and hemp seeds provide crunch (and even more health benefits).
The whole process takes less than five minutes, making this an easy option for busy mornings.
- 1.5 cups rolled oats
- 1 tablespoon chia seeds
- 1 tablespoon flax seeds, ground
- 1 tablespoon hemp seeds
- ½ cup unsweetened soy milk
- 1 banana, mashed or pureed
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- ¼ teaspoon sea salt
- walnuts, crushed
- hemp seeds
- peanut butter
- sliced fruit
- In a medium saucepan, stir together oats and seeds with enough water to cover by an inch.
- Cook over low to medium heat, stirring occasionally until oats and seeds have absorbed the water, about 5-6 minutes.
- Add milk, banana, vanilla, cinnamon, and salt. Stir to combine.
- Distribute between two bowls and add toppings.
- Enjoy!
After you’ve topped your bowl with all the fixings your heart desires, I recommend taking a big spoonful of nut butter and swirling it through the entire mixture. It really adds that extra something to this cozy, nourishing breakfast.
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Weigh In: Do you have a morning routine? What’s your standard breakfast?
Naomi Vidal says:
Yum!! That looks amazing, I’ll have to try it!
Whitney English says:
Thanks Naomi! Let me know if you do!! xo
Deborah @ Confessions of a mother runner says:
I like routine as well. I could certainly add a few more seeds into my breakfast. All about the oatmeal today too
Whitney English says:
There’s always room for more seeds :)
Krissy @ Pretty Wee Things says:
Well I am a HUGE fan of oatmeal (understatement) and that looks simply divine! I’m a creature of habit when it comes to breakfast too, but I might just add this one to the menu! xx
Whitney English says:
Thanks Krissy! Let me know if you try it! xo
Jon says:
Can the chia & flax sit overnight with the oats?
Cassie says:
I’ve been eyeing off your super seed oatmeal for ages and finally gave it a try this morning! Delicious! I had no idea what to do with my ground flax seeds so this was a good way to use some and I love that I didn’t need any sweetener!! My extra ripe banana was sweet enough!
Whitney E. RD says:
Thanks so much for sharing Cassie! I’m so glad you enjoyed it. It’s amazing how much flavor the banana adds, right?!
butter says:
Excellent article. I certainly love this website. Continue
the good work!
Jenna says:
Does “old fashioned sprouted oats” mean steel cut oats?
Whitney E. RD says:
No, just rolled oats! Old-fashioned and rolled mean the same thing. Steel cut are different and take longer to cook/soak. I like “sprouted” rolled oats when I can find them.
Jenn says:
Great, thank you!
Sissy says:
This oatmeal is amazing! I typically don’t care for oatmeal at all, but I have made this a few times now and it’s quickly become one of my favorite breakfast foods! Thanks for sharing!
Elizabeth says:
I love this recipe, but did you mean a TBS or tsp of cinnamon?
Micheal says:
This dish is very easy to make with the superseeds from Naturaplaza. https://www.naturaplaza.com/superfoods/superfruits
Kaylin says:
Did you mean a TBS or tsp for the cinnamon? When I make it with a TBS the cinnamon is over powering and the oatmeal is very dark compared to your picture.