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Healthy Oatmeal that’s super creamy, perfectly sweet, and totally customizable with absolutely no added sugars! Easy to make and kid friendly! With plant protein, filling fiber, energizing complex carbs, there’s no better way to start your day!
I’ve 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.
I’m 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
I’ll let you in on a little fact – my kids like SWEET oatmeal, too! But, guess what? There is NO added sugar in this recipe…not even pure maple syrup. Yet, it is totally sweet and delicious.
Here’s another fact – they like CREAMY oatmeal. But, guess what? There is NO dairy or even plant milk in this recipe. You’ve probably never had oatmeal this creamy before.
So what IS in this base recipe for healthy vegan oatmeal? Rolled oats, banana, cinnamon, and salt. That’s 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 oats or instant oats.
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, you’ll want to make sure to look for certified gluten-free oats.
Bananas ~ Ripe bananas. The ones with brown spots! The more brown spots the banana has, the riper and sweeter it will be.
This is how we make our oatmeal sweet with no added sugar! We are smashing these bananas until they are almost a liquid and then whisking them into the water. You won’t even notice them once you add the oats!
Don’t like bananas? I still encourage you to try this recipe as you really don’t 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 that’s needed.
Don’t 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 purée (1).
Add them to the water in pot on the stove and whisk 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).
Oatmeal toppings
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 – my fave!
- Peanut butter and chopped apples – my son’s fave!
- Nut butter, fresh banana slices, walnuts, and chocolate chips – my daughters’ fave!
Pro tips and tricks
Bananas!
You smash those bananas up on a plate or cutting board until they’re 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 Esselstyn’s Engine 2 Diet.
Add the oats to cold water!
What? I know! When I first figured out this trick, I couldn’t 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 dreamy creamy oatmeal. After your water, smashed banana and oats are in the pan, THEN turn on the heat and bring to a simmer.
That’s it! Super quick and easy. Bananas and cold water are your ticket to sweet creamy vegan 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 you’re new to using them. There you’ll 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, you’ll want to grab the 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
Recommended Equipment
Ingredients
For the Oatmeal
- 3 ¼ 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
- ⅛ 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 facts calculated without toppings.
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
Anete says
Hi Jenn!
I also came across this recipe when I was searching how to make a creamy oatmeal without any kind of milk. That time I was a little desperate searching for the ways I could create a naturally sweet and creamy oatmeal without having to spend a fortune on quite expensive plant milks which often are sweetened with refined sugar (and, if they aren’t, then they taste bland).
So, when I found this delicious recipe, I was amazed how bananas do 2 things in one: they give a great creaminess and natural sweetness. Also, this recipe is very quick to make, which is often important in our breakfast routine. Personally, I make this in a microwave, using hot water. I put the oatmeal in it to 6 minutes on high – and it comes out beautifully! When making this only for myself, I usually halve the recipe.
Thank you! :))
Jenn S. says
Hi, Anete! I’m so happy to hear you love it! Bananas are like miracles sometimes, don’t you think?! Good to know that it works just as well in a microwave too – thanks for that tip! Have a great week!
Anete says
Hi again!
Yes, I do think so – another wonderful example of that is nicecream. Nicecream in summer, oatmeal in winter, hehe! You too!
Jenn S. says
So true! I LOVE my nice cream!
Jane says
My breakfast is usually oatmeal with some fruit. These recipes is surely a big help for a healthy variety for my breakfast.
Jenn S. says
I’m glad this recipe provides some inspiration for you! The topping choices are endless! Thanks, Jane. Enjoy!
Emily says
This is such a great idea, I would have never know to add the pats to cold water!! This will be perfect to try over the winter!
Jenn S. says
It’s a game changer, Emily! Let me know if you try it. 🙂
Sonali- The Foodie Physician says
I love that oatmeal is such a blank canvas that we can play around with in a million ways! Thanks for the two great tricks 🙂
Jenn S. says
Thanks, Sonali!
Trainer Paige says
I’ve been adding frozen calui rice to my oats lately for some extra veggies – but the texture is delicious, too!
Jenn S. says
Into sweet oatmeal, or do you make it savory?? Very interesting either way. I’ll have to try that. I am not above sneaky veggies for my kiddos! 🙂
amanda -runtothefinish says
Ahh oatmeal, how do I love thee, let me count the ways 🙂 I do think it’ sso fun we can make one food taste like a million things!! I got really into the savory oats for awhile
Jenn S. says
You know, I have never done savory oats, but I think about it all the time. LOL! I really need to give it a try! Thanks, Amanda!
Becky Striepe says
Ooh I love all of the options here. It would be fun to make a little oatmeal bar for a brunch one day, where you set all of these things out for folks to pile into their bowls of cozy oats!
Jenn S. says
Yes! That would be a perfect and fun brunch idea! Thanks, Becky!
Taylor Kiser says
This oatmeal looks so delicious! Love your tips on making it naturally sweet!
Jenn S. says
Thanks, Taylor. It was a game changer when I figured it all out!
Nathalie says
OMG! This recipe is delicious! I’ve been trying to change my eating habits and I was really sad about not being able to make my oatmeal with milk, butter, and sugar. But then I came across this recipe and it’s too good to be true! I just made it for breakfast (topped with strawberries, apples, and a spoon of nut butter!) I feel like I can eat this all day! Thank you so much!
Jenn S. says
WooHoo! Thank you, Nathalie! That is so great to hear! It really is amazing how sweet and creamy the mashed banana makes the oatmeal. Now the fun part will be experimenting with different toppings so you feel like you are eating something different every day. Thank you so much for the great feedback!
Brittany says
I came across this recipe while Googling how to make creamy oatmeal without milk. I tried it this morning (adjusting the measurements to make one serving) and it came out perfectly! Thank you so much for sharing – and after looking through the rest of your site, I’ll be sure to try more of your recipes!
Jenn S. says
Hi, Brittany! I’m so glad you liked it! It’s the only way we make oatmeal now…so creamy and delicious. I hope you find more recipes to love here too. Let me know if you try anything else. Have a great week!
Aimee / Wallflower Kitchen says
Gotta love a good bowl of nutritious oatmeal! I love mine with raisins and cinnamon 🙂
Jenn S. says
Lots of cinnamon is a must! Thanks, Aimee!
Tina says
This recipe has really changed my breakfast routine. It’s a healthy alternative to the oatmeal packets that you find at the grocery store (I think they contain too much sugar usually) and I like that I can make a batch over the weekend and have breakfast planned out for the next few days. I usually put in some peanut butter and fresh fruit in mine. Thank you!!! 😀
Jenn S. says
Tina, I’m so glad to hear that! I love nut butters in my oatmeal too! Thanks for stopping by and sharing that with me!
Natalie @ Feasting on Fruit says
This is my kind of recipe! I love oatmeal with fruit too, it is the perfect compliment. Sometimes I add frozen fruit because I like the contrast of temperatures and it kind of melts slowly as you eat it…or sometimes I’m just out of fresh 😀 haha Blueberries and cherries are my favorite <3
kushi says
Wonderful recipe.. I love this idea and this looks delicious!
Jenn S. says
Thanks so much! It really is super easy and delicious!
The vegan 8 says
I can’t comment from my dumb computer so I’m commenting from my phone! The oatmeal looks wonderful! I knew your trick was bananas, lol! I really wished I liked them sooooo bad!! Thank God my daughter and hubby love them.
Jenn S. says
That’s so weird, Brandi! Thank you! I wish you liked bananas too! I think if you throw enough other stuff in there…and only use one banana, you will be able to mask the flavor. It just leaves a really nice sweetness. But, of course, I love bananas, so maybe I’m not tasting it as much as you would. 🙂