Classic Creamy Steel-Cut Oats

This is one of my go-to breakfasts.

I never really became a fan of regular old-fashioned oats for breakfast. I like my breakfast to have a little bit of bite, and that's exactly why I love steel-cut oats. It has all the warm, porridge-y goodness that feels so comforting in the morning, while also providing a bite and chew that makes it feel more hearty and filling.

Dietitian's Recognition: what a lot of people don't know is the regular old-fashioned oats don't come from the grain looking that way. The oats are first stripped of the outer, fibrous layer, then ground into a fine flour and then processed to have that classic oval look with the line down the centre. Steel-cut oats, on the other hand, are closer to its true form with an extra layer of fibre than the tradition old-fashioned oats.

The added fiber and decreased processing of the steel-cut oats is what makes it superior from a health standpoint, but a lot of people still refrain from incorporating it into their daily routine because they take much longer to cook than the traditional kind. UNLESS...

Pro Tip: soaking the oats the night before (like you do with beans or peas) helps to significantly quicken the cooking process the next day. It's about 2x faster to cook if soaked the night before! See this PUL article I previously posted which outlines the many benefits of soaking your grains ahead of time.

Of course you don't have to soak, but it easily cuts the cooking time in half. It also means you add less liquid while cooking because the oats have already absorbed some water from the soaking process.

Now, my base formula for this breakfast is as follows:

1) Steel-cut oats

2) Soy milk (or other plant-based milk)

3) Bananas

4) Cinnamon and pumpkin pie spice

5) Pure vanilla extract

6) Ground flax seeds

Those 6 ingredients are an absolute must for me.

Then I vary the add-ins each time to keep it interesting:

1) Nut butters: almond butter, peanut butter, hazelnut butter

2) Jams/jellies

3) Fresh or frozen or dried fruit

4) Nuts/seeds, raw or roasted

5) Plant-based yogurt

6) Dairy-free dark chocolate, on occasion as an extra special treat :)

Dietitian's Recommendation: Make sure to drink plenty of fluids throughout the day with this meal, because it's heavy on the fibre. I drink it with at least one, if not two cups of herbal tea or hot lemon water.

Breakfast is EASILY the most important meal of the day for me. If I start the day off full and happy, I can spend the remainder of my time focused and energized. There's nothing worse than missing breakfast or eating too little in the morning to drain you of productivity and focus. This is a super filling and satisfying breakfast that should easily keep you going strong until lunch. So here's a wonderful day - enjoy!


Speedy & Creamy Steel Cut Oats

Recipe PDF

▸ ▹ Vegan, gluten-free, oil-free, refined sugar-free, nut-free

Yield: 2 servings Prep Time: 5 min Cook Time: 15 min Total Time: 20 min (excluding overnight soaking time)


2/3 cup (110g) steel-cut oats, rinsed and soaked overnight (GF oats if desired)*

2 cups (500mL) unsweetened plant-based milk**

1/2 tsp ground cinnamon

1/8 tsp pumpkin pie spice (optional)

1 Tbsp (7g) ground flaxseeds

1 banana, fresh or frozen, diced***

1 tsp (5mL) pure vanilla extract