This raspberry steel-cut oatmeal is filling and satisfying. It’s a simple and comforting low GI meal that provides you with complex carbohydrates, protein, fiber, and fat (yes, fat – did you know that oats contain the highest amount of fat of all grains?).
Oats is an all-around awesome food that can be completely destroyed by the food manufacturing industry and presented to us in the form of high GI instant oatmeal masquerading as a healthy breakfast.
I am on a mission to educate people about the non-healthy side of instant oatmeal, so please never buy it. And if you do, I am sorry, but I don’t think we can be friends 😉
Steel-cut oats, on the other hand, is one of the best low GI foods you could have for breakfast. The only problem with steel-cut oats is that they take somewhat longer to cook. And if you are rushing to get everyone ready in the morning you probably don’t have time to cook steel-cut oats.
In this case, you can prepare them in the evening and keep in the fridge overnight. In theory, the glycemic index of steel-cut oats would increase slightly the next day compared to the freshly prepared ones. But they still will be healthy and filling.
And if you love steel-cut oats, check out these Savory Steel Cut Oats with Mushrooms and Thyme.
Raspberry Steel Cut Oatmeal
This raspberry steel cut oatmeal is filling and satisfying. It's very easy to make, delicious, and comforting.
Ingredients
- 1 Tbsp coconut oil
- 1 cup steel cut oats
- 2 cups water
- 1 cup non-dairy or cow's milk
- 1 Tbsp coconut sugar or any natural low GI sweetener
- pinch of salt
- 1/2 tsp vanilla extract
- 1 cup fresh or frozen raspberries
- 4 Tbsp walnut pieces
Instructions
- If you are using frozen raspberries, take them out of the freezer before you start cooking the oats.
- In a medium pot, melt the coconut oil over medium heat. Add the oats and cook stirring occasionally until the oats warm up and are covered in oil, for about 2 to 3 minutes.
- Add the milk, water, coconut sugar, and salt. Mix well. Bring to a boil. Reduce heat. Cover and simmer for about 20 minutes. Stir occasionally. Turn off the heat and let it stand covered for about 3 minutes.
- Add the vanilla extract and raspberries. Mix well until the oats and raspberries are combined.
- Serve with 1 to 2 tablespoons of walnut pieces.
Notes
Nutrition information is a rough estimate for 1 of 4 servings calculated for the steel cut oats made with almond milk.
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Nutrition Information
Yield
4Serving Size
1/4 of recipeAmount Per ServingCalories 187Total Fat 10.2gSaturated Fat 3.8gTrans Fat 0gUnsaturated Fat 7.6gCholesterol 0mgSodium 122.6mgCarbohydrates 21.7gFiber 5gSugar 4.6gProtein 4.5g
Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.
Where do you find the information on oats – what’s healthy, what’s not, and more importantly why?
We love steel cut oats, but I make up my own packets of instant oatmeal for school mornings.
Hi Melinda! It’s mostly because of the processing. Instant oats have a higher glycemic index. Especially, if you buy those flavored instant oatmeal packs. If you make them yourself from unsweetened instant oats and control how much sugar is added and also add other nutritious toppings such as nuts, seeds, and fruit or berries, instant oats can still be used. You can also add oat bran. Here is a good article to check out: https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
Can any other type of oat be used and have it still be healthy? I used the steel cut oats and the texture is a bit too crunchy for my taste.
If cooked properly, steel cut oats shouldn’t be crunchy. You can try cooking them a bit longer (just add a bit more liquid). Otherwise, you can try regular rolled oats. Make sure that they are not instant or quick. Check the cooking time on the packaging. If it’s 8 minutes or longer, they should be good.
Thank you!
Could half be reheated the next morning? Also, could lowfat milk be used?
Yes, it can be reheated and low fat milk should be fine too.
Thank you!
Made this in the crockpot….it’s great!
So glad you like it, Cheryl!
Can you tell me how you modified the recipe to make it crockpot-friendly?
Uh oh, I didn’t know that quick cooking oats were not good for you – I thought I was being healthy by eating oatmeal every morning… I’m going to have to give this a try instead. And I love the raspberries – my favorite berries!
Many people don’t know because quick oats are always advertised as healthy. It’s much better to use regular old fashioned oats. They don’t really take that much to cook either.
Perfect! I’m eating the oatmeal now. Thank you for the recipe, Maria.
I am so glad you like it, Donna! Thank your for letting me know 🙂
I love steel cut oats! Eat them almost every day, and usually with berries. Beautiful photos 🙂
Yes, love them! So easy to make too 🙂