Healthy Oatmeal with Chia Seeds

Oatmeal with chia seeds in a white bowl topped with chopped nuts.

5 from 15 votes

Start your day with this easy oatmeal with chia seeds recipe! Packed with fiber, protein, and omega-3s for a healthy, filling breakfast.

Prep Time10

Cook Time40

Total Time50

Course: Breakfast, Snack

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 334kcal

Author: Nisha Melvani

Equipment

Instant Pot or large saucepan

Ingredients

3 ½ cups unsweetened nondairy milk soy, almond, oat, hemp, or cashew (plus more as needed)
2 ½ cups water (plus more as needed)
2 cups oat groats (*or steel-cut oats), rinsed and drained
4 apples chopped
4 Medjool dates pitted and chopped
2 teaspoons cinnamon
½ teaspoon ground cloves (optional)
4 cardamom pods or a pinch of ground (optional)
¼ cup chia seeds (whole or ground)
¼ cup flaxseed meal (optional)
½ cup hemp hearts (optional)

Instructions

Cook the Oats (Instant Pot Method):
Oat Groats: Add 2 cups nondairy milk, 2 ½ cups water, and 2 cups oat groats to the Instant Pot. Stir, seal the lid, and cook on High Pressure for 18 minutes. Allow a Natural Release for 8-10 minutes, then release the remaining pressure.
Steel-Cut Oats: Add 2 cups steel-cut oats, 4 cups water, and 2 cups milk to the Instant Pot. Stir, seal the lid, and cook on High Pressure for 4 minutes. Allow a Natural Release for 10-15 minutes, then release the remaining pressure.
Transfer to Saucepan: Transfer cooked oats to a large saucepan for the next steps.
Cook the Oats (Stovetop Method):
Oat Groats: Combine 2 cups milk, 2 ½ cups water, and 2 cups oat groats in a large saucepan. Stir, bring to a simmer over medium-high heat, reduce to low, and cook for about 30 minutes, stirring occasionally. Oats should be tender but still slightly chewy.
Steel-Cut Oats: Combine 2 cups steel-cut oats, 4 cups water, and 2 cups milk in a large saucepan. Bring to a boil, reduce to low, and simmer uncovered for 25-30 minutes, stirring occasionally. Oats should be creamy yet slightly chewy.
Add Apples and Dates:
Add chopped apples, dates, cinnamon, cloves, and 1 ½ cups more milk or water to the cooked oats. Stir well.
Cover and cook for about 10 minutes, stirring frequently, until the apples soften. Add more liquid if needed.
Final Touch:
Grind chia seeds and cardamom pods (if using) in a coffee or spice grinder.
Stir ground chia seeds, cardamom, flaxseed meal, and hemp hearts, if using, into the oatmeal. Cook for 1-2 more minutes until fully combined and creamy.

Notes

This oatmeal freezes well with or without the apples, dates, flax, and chia. Feel free to make just the oats and freeze them. Add the toppings when heating for serving, or before freezing. Do the work once and enjoy them for up to 3 months! Or make one-half of the recipe instead.

For a lower-calorie breakfast, use more water and less milk when cooking the oats.

For a higher-protein breakfast, choose a high-protein milk like soymilk and add hemp hearts.

For extra creamy oats, use an immersion blender to partially blend them after cooking.

Leave the skins on apples when adding them to the oats for maximum nutrition and fiber.

Nutrition