Healthy Blueberry Oatmeal – Dietitian Debbie Dishes
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Savor the flavor of summer all year round with this healthy blueberry oatmeal recipe made with fresh or frozen blueberries on the stovetop. Soy milk makes these vegan oats extra creamy and maple syrup adds a touch of sweetness.
There is nothing more wholesome than a nice big bowl of oatmeal loaded with lots of fruit in the morning with that first cup of hot coffee. Oatmeal has long been my go-to healthy breakfast of choice and I am a big fan of the stovetop method for cooking oats. This healthy blueberry oatmeal is one that I make all year long since both fresh or frozen blueberries work well.
Why You’ll Love this Recipe
- Takes only 10 minutes from start to finish in one pot.
- A healthy way to start your morning with lots of fiber, antioxidants, and omega 3s.
- Simple, pantry friendly ingredients.
- Can be made ahead if meal prep is your jam!
- Made with soy milk so it is extra creamy.
Ingredient Notes and Substitutions
- Old Fashioned Oats: I like the chewiness of old fashioned oats, but you can use quick cooking oats if you’d like. Use certified gluten free oats if you want to make this recipe gluten free.
- Soy Milk: I prefer soy milk because I think it makes a creamier oatmeal, but you can use any plant-based milk that you prefer. Use an unsweetened, plain milk for best results.
- Chia Seeds: Add some heart healthy omega 3 fats, fiber, and protein. You can skip the chia seeds or use ground flax seed instead.
- Vanilla Extract: Pairs perfectly with the blueberries. Almond extract would also be delicious.
- Maple Syrup: My favorite way to sweeten my oatmeal. You can also use brown sugar or date syrup. Add 1/4-1/2 mashed banana to naturally sweeten if you prefer. (Although, it will add some banana flavor.)
- Nutmeg: This warming spice adds depth to these oats and kind of reminds me of a blueberry muffin. You can use cinnamon instead if you prefer.
- Sea Salt: Brightens up all the flavors in this oatmeal. Just like any other dish, it is important to season your oatmeal with just a dash of salt too!
How to Make Blueberry Oatmeal
STEP ONE: Add all of your ingredients except the blueberries to a small saucepan and cook over low to medium-high heat until thickened, usually about 5-7 minutes.
STEP TWO: While the oatmeal is still hot, stir in the blueberries. You can use either fresh or frozen blueberries. Garnish with additional blueberries to serve as well as your other desired toppings.
Topping Suggestions
- Chopped Nuts: pistachios and blueberries (as pictured in this post!) is one of my favorite combinations. Chopped almonds, pecans, or walnuts would also be lovely. You could also add some pumpkin seeds.
- Nut Butter: Almond butter is a great addition to this blueberry oatmeal. Just add a spoonful to the top while the oats are still warm and stir before eating.
- Sliced Fruit: Add some sliced banana or fresh berries.
- Hemp Hearts: Add a sprinkle of hemp hearts for extra protein and omega 3s.
- Cacao Nibs: Adds some crunch as well as a hint of chocolate flavor.
- Coconut: Shredded coconut or coconut flakes make a great topping for these oats.
- Vegan Yogurt: Up the creaminess factor even more with a dollop of plain or vanilla yogurt on top of your oats.
Recipe Notes:
- Use low to medium-low heat for cooking your oatmeal. You want to avoid boiling the milk.
- Everyone likes their oatmeal at different consistencies. The longer you cook it, the thicker the oatmeal will get. Also note that the oatmeal with thicken some as it cools.
- Soy milk makes these oats fabulously creamy so I recommend making them as written in the recipe with 3/4 soy milk and just 1/4 cup water. However, you can do a 50/50 mix of milk to water if you’d like and it will still be quite creamy.
Frequently Asked Questions
Oats are a great source of soluble fiber which can lower cholesterol and supports gut healthy by feeding the healthy bacteria in the gut. Blueberries are a great source of disease fighting antioxidants.
Yep! Instead of cooking your oats, just stir everything together in a small bowl and add to a lidded container to refrigerate overnight. In the morning, top with more blueberries, nuts, or whichever toppings you desire.
There are a few different ways to increase the protein. Stir in 3 tablespoons of hemp hearts when you remove the oats from the stove for an extra 10 grams of protein. You can also add a scoop of plant-based protein powder to the dry ingredients when cooking. Add extra protein when serving by topping your bowl of oats with some nut butter.
Yes, but it will take much longer to cook, about 20-30 minutes. You can speed up the cooking time by soaking the steel cut oats overnight in the milk and water from the recipe. Just pop it into a saucepan in the morning with the rest of your ingredients to cook.
Storage and Make Ahead
Double or triple the recipe so you have leftovers if you’d like. Portion oatmeal into containers once cooled and store in the refrigerator for up to 3-4 days. To reheat, add a splash of milk when reheating for a minute or two in the microwave OR in a small saucepan on the stovetop as the cooled oats will be thick. You can also eat the leftovers chilled if you like!
Other Recipes to Try
Healthy Blueberry Oatmeal
Savor the flavor of summer all year round with this healthy blueberry oatmeal recipe made with fresh or frozen blueberries on the stovetop. Soy milk makes this vegan oatmeal extra creamy and maple syrup adds a touch of sweetness.
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Ingredients
- 1/2 cup old fashioned oats
- 3/4 cup soy milk
- 1/4 cup water
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- 1 teaspoon vanilla extract
- 1/8 teaspoon nutmeg
- 1/8 teaspoon sea salt
- 1/2 cup fresh or frozen blueberries
Toppings (optional)
- 2 tablespoons pistachios
- 2 teaspoons hemp hearts
- 1/4 banana sliced
Instructions
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Add the oats, soy milk, water, chia seeds, maple syrup, vanilla, nutmeg, and salt to a small saucepan over low to medium heat.
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Bring to a gentle simmer and cook, stirring frequently with a spoon for about 5-7 minutes or until liquid is absorbed and oatmeal is thick.
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Remove from heat and stir in your blueberries.
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Serve with desired toppings and a splash of milk. I added sliced banana, pistachios, extra blueberries, and hemp hearts.
Notes
- Topping suggestions: chopped nuts (pistachios or walnuts are my fave), almond butter, coconut flakes, hemp hearts, or sliced banana.
- Make Ahead: Allow cooked oatmeal to cool then add to an airtight container. Can store in the fridge for up to 4 days.
- Reheat: To reheat leftover or prepped oatmeal, add a splash of milk and microwave for a minute or two OR add to saucepan and warm up over low heat.
Nutrition
Serving: 1bowl | Calories: 569kcal | Carbohydrates: 75g | Protein: 20g | Fat: 22g | Saturated Fat: 2g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 6g | Trans Fat: 1g | Sodium: 390mg | Potassium: 813mg | Fiber: 13g | Sugar: 30g | Vitamin A: 875IU | Vitamin C: 24mg | Calcium: 405mg | Iron: 6mg
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