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Healthy Oatmeal thatās super creamy, perfectly sweet, and totally customizable with absolutely no added sugars! Easy to make and kid friendly! Thereās no better way to start your day!
Iāve had many readers (and friends) tell me their kids will only eat oatmeal if they dump in a bunch of sugar. Because oats are so good for us, they are all wondering what is the secret to getting my kids to not only eat it, but to love it.
Iām here to tell you, it is SO EASY! There are a few key tips that will take your breakfast bowl from good to great. And you can customize it however you like! This is the Healthy Oatmeal recipe you need!
Ingredients you need
Iāll let you in on a little fact ā my kids like SWEET oatmeal, too! But, guess what? There is NO sugar in this recipeā¦not even pure maple syrup. Yet, it is totally sweet and delicious.
Hereās another fact ā they like CREAMY oatmeal. But, guess what? There is NO dairy or even plant milk in this recipe. Youāve probably never had oatmeal this creamy before.
So what IS in this base recipe for healthy oatmeal? Rolled oats, banana, cinnamon, and salt. Thatās it!
Ingredient notes
Oats ~ Old fashioned rolled oats are what you need. They cook quicker than steel cut, but still retain some texture, unlike quick or instant.
While oats are technically gluten free, they are often processed on equipment that also processes gluten ingredients. For that reason, if you have celiac disease or gluten intolerance, youāll want to make sure to look for certified gluten-free oats.
Bananas ~ Ripe bananas. The ones with brown spots! The more brown spots, the riper the banana, and the sweeter it will be.
This is how we make our oatmeal sweet with no added sugar! We are smashing these bananas until they almost liquidy and then stirring them into the water. You wonāt even notice them once you add the oats!
Donāt like bananas? I still encourage you to try this recipe as you really donāt notice them in the final dish. Use just one banana if you are really worried about the flavor coming through.
Water ~ No need for fancy nut or seed milks here, plain water works perfectly for this healthy oatmeal. I promise it will still be super creamy and delicious!
That being said, if you really want to, you can use your preferred milk.
Flavor ~ Since this is a basic base recipe for adding whatever toppings you choose, we are keeping the flavorings simple. A dash of cinnamon and a little pinch of salt is all thatās needed.
Donāt love cinnamon? Just leave it out!
How to make the recipe
Please scroll down to the recipe card for exact ingredient measurements and instructions.
Smash the bananas really well, until they resemble a purƩe (1).
Add them to the water in pot on the stove and stir well to incorporate. Add the oats and stir well (2).
Turn on the heat to medium-high and bring to a boil, then decrease the heat to low, add the cinnamon and salt, and cook until thick and bubbly (3).
Topping ideas
If you are a banana lover, you can stop right here if you want. But the best part of making a big batch of healthy oatmeal like this is that every family member can top their individual bowls any way they like (without NEEDING sugar!).
Fresh fruits, dried fruits, nut butters, chopped nuts and/or seeds, pure maple syrup, spices like cinnamon, nutmeg or ginger, cocoa powder, chocolate chips, whatever your heart desires!
If you are NOT a banana lover (what?) stirring in some nut butter and sprinkling with cinnamon or cocoa should mask the banana flavor, but leave the sweetness! If you are really worried about the banana flavor coming through, use just one banana, instead of two.
For a fall treat, top it off with some quick Stovetop Cinnamon Apples!
Favorite combinations
Here are some of our favorite combinations for healthy oatmeal bowls:
Or try these healthy oatmeal variations:
- Fresh berries, hemp hearts and almond butter ā my fave!
- Peanut butter and chopped apples ā my sonās fave!
- Nut butter, fresh banana slices, walnuts, and chocolate chips ā my daughtersā fave!
Pro tips for success
BANANAS!
You smash those bananas up on a plate or cutting board until theyāre basically pureed. Then you whisk the smashed banana into the water. I wish I could take credit for this brilliant idea, but I learned this tip from the Whole Banana Oatmeal recipe in Rip Esselstynās Engine 2 Diet.
ADD YOUR OATS TO COLD WATER!
What? I know! When I first figured out this trick, I couldnāt believe it. I thought you were always supposed to bring the water to a boil and then add the oats. And you can certainly make oatmeal that way, but not super creamy dreamy oatmeal. After your water, smashed banana and oats are in the pan, THEN turn on the heat and bring to a simmer.
Voila! Thatās it. Super duper easy. Bananas and cold water are your ticket to sweet creamy oatmeal.
FAQs
Oats are a whole grain food that offer a good source of carbs, fiber, protein, iron, zinc, folate, and healthy fats. They are one of the most nutrient dense foods available. [source]
Oats have been said to provide digestive support, stabilize blood sugars, and decrease risk of cardiovascular problems.
Oats are naturally gluten free, however, they are often harvested and processed using the same equipment as other gluten-containing grains. For this reason, if you have Celiac disease or are gluten-intolerant, it is important to look for oats that are certified gluten free.
Browsing the oats section of the grocery store can be a bit confusing if youāre new to using them. There youāll find oat groats, steel cut oats, Scottish oatmeal, old fashioned rolled oats, quick oats, instant oats, and even oat flour.
For this healthy oatmeal recipe, youāll want to grab theĀ old-fashioned rolled oats, not quick or instant. They cook quicker than steel cut, but still retain some texture, unlike quick or instant.
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.
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For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
Easy, Sugar Free Healthy Oatmeal Recipe
Recommended Equipment
Ingredients
For the Oatmeal
- 3 Ā¼ cups water
- 2 medium bananas smashed really well (use just one if you are not a banana lover)
- 2 cups old fashioned rolled oats be sure to use certified gluten free oats for gluten free]
- 1 teaspoon ground cinnamon
- ā teaspoon salt
Toppings, optional, use as many as you like
- Nut butter
- Chopped nuts or seeds
- Fresh fruit
- Dried fruit
- Spices more cinnamon, nutmeg, or ginger
- Cocoa powder
- Chocolate chips
- Granola
- Plant milk
- Pure maple syrup
Instructions
- Smash the bananas really well until they resemble puree.
- Add the water to a pot on the stove and whisk in the banana until well incorporated.
- Add the oats to the water and THEN turn on the stove to medium-high. As soon as the oatmeal comes to a simmer, turn down the heat to low, add the cinnamon and salt, and cook until desired consistency, stirring occasionally, This takes less than 10 minutes.
- Spoon into individual bowls and top with (or stir in) ingredients of choice.
Notes
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
Katherine Albert says
Excellent! I made exactly as written. Turned out perfect consistency- creamy, decadent after adding my personal toppings. Thank you for a healthy recipe! Do not hesitate to try. Once you decide to make it, I encourage you to follow as written. You will not be disappointed.
Jenn Sebestyen says
This makes me so happy, Katherine! Thank you!
Brenna says
Have you ever made a larger batch for easy reheating for the week? Mornings are hard lol
Jenn Sebestyen says
Yes, I store leftovers of this all the time. Easy to reheat in the microwave or stovetop. If it’s gets too thick as it sits, just stir in a couple of tablespoons of non-dairy milk or water when reheating.
Selena says
I absolutely love them! Very simple, lots of possible variation and super healthy. Thank you š
Jenn Sebestyen says
Thanks, Selena!
Cheryl Dooley says
This oatmeal is for my dog. She loves it. However, the vet has taken her off all sugar. I need oats without sugar. I though I would use plain oats. Could you please suggest a brand for me to purchase that contains no sugar. Is there a
topping i could use that has no sugar. She like peanut butter but I know it has sugar. Any others? Your help would be greatly appreaciated.
Thank You,’
Cheryl Dooley
Jenn Sebestyen says
Raw oats don’t have sugar. I generally buy Bob’s Red Mill Gluten Free Rolled Oats or Trader Joe’s Rolled Oats, which are also gluten free. Buy a natural peanut butter that only contain peanuts, and maybe salt. I like Kirkland Creamy Organic Peanut Butter from Costco or Smuckers Organic Natural Peanut Butter. Both contain ONLY organic peanuts. Hope your pup loves it!
Julie Ward Metscher says
Iāve been trying to wean myself off of the sweetness of instant oatmeal packets and this did the trick – delicious! Just topped it with pecans and raspberries.
Jenn Sebestyen says
Oh, good, I’m so glad! Those toppings sounds fab!
Jade says
Iāve always eaten instant oatmeal and wasnāt sure that I would end up liking this recipe . However it was super creamy and sweet without any sugar. I replaced the water with milk and added all natural peanut butter as a topping. Thank you so much !
Jenn Sebestyen says
So happy you love it, Jade! Thank you!
Mary says
Hi, I know the oats are cooked but I have read that all oats should be soaked overnight before cooking. Would this affect your recipe?
Jenn Sebestyen says
I have never soaked oats before cooking. You probably just wouldn’t need to cook them as long. Once they get nice and creamy, take off the heat, and eat! Enjoy!
Karen says
If youāre used to the instant oatmeal packets,
donāt waste your time, you wonāt like this. š
Jenn Sebestyen says
I’ll take that as a compliment! This is made from whole rolled oats and turns out super creamy, unlike the watery, thin instant oatmeal packs.
Maddy says
Can I add strawberries with the bananas while cooking?
Or would it be better to use as a topping once the oats are fully cooked?
Jenn Sebestyen says
You could do either. If you like the strawberries soft, then you can throw them in with the bananas. I like the contrast of soft warm oats with fresh toppings, so personally, I would put them on top. Do what sounds best for you…you really can’t mess this up!