This creamy breakfast porridge is both healthier AND more delicious than standard oatmeal – win-win! This easy recipe makes a fabulous, quick, and good-for-you breakfast.
It’s rare that making something healthier also makes it better and more delicious, but that’s what happened with this extra-creamy oatmeal porridge. If only all my small dietary changes were so effective!
Pass the porridge
My family are big oat eaters. DH starts his day with a bowl of oatmeal porridge almost every day. I tend to have hot porridge in the winter, and overnight oats (bircher muesli) in the summer.
Maybe it’s genetic. My Dad also ate porridge almost daily, and my Mum often joined him in a breakfast bowlful. It’s an easy, filling, delicious, and very healthy way to start the day.
Even healthier porridge
Recently, I have been trying to increase the amount of fibre in my diet. One of the joys of ageing, apparently, is the slowing of the digestive transit – that is, how long it takes for food to make its way through your system.
While not in itself a problem, this can lead to digestive problems down the line. One good way to avoid this is to increase your intake of dietary fibre, to help everything move smoothly through your gut with no hold-ups.
As a family, we already eat a lot of fruit and vegetables, which are typically the main sources of dietary fibre. In order to sneak in some extra fibre for myself, I have started to make my porridge using a mixture of porridge oats and oat bran.
Oats and oat bran
A single oat grain – basically the seed of the oat plant – is made up of three main parts. These are the inner germ, the outer, inedible hull and the bran layer which sits between the two. The germ + bran is sometimes referred to as a ‘groat’.
During processing, the hull is stripped off and discarded. The remaining oat groat is then processed into numerous different products.
Some of the different oat products that are available include:
- Steel cut oats – whole groats that are cut into 2-4 pieces
- Rolled oats – whole groats that are first steamed to soften them, then pressed between rollers to flatten
- Quick-cook, instant or porridge oats – these are rolled oats that have been pressed extra-thin for quicker cooking
- Oat flour – after milling the groats, the resulting powder is sifted to separated the crushed germ from the bran
- Oat bran – produced by sifting milled oat groats, during the production of oat flour
What about Oat Milk?
Oat milk was invented in Sweden in the early 1990s as an alternative to cow’s milk. It is made by processing oat grains with water and enzymes to extract nutrients into the liquid. The manufacture of oat milk uses far less water than other plant milks or dairy milk. It also produces less greenhouse gas. Oat milk is considered to have a low environmental impact.
Oat milk contains slightly less protein than dairy milk, but it is lower in fat and sugars, and also contains dietary fibre. In cooking, it behaves similarly to cow’s milk, and can be heated and even foamed for coffee drinks. It has a neutral flavour and is a popular and versatile ingredient.
I love oat milk, as I’m mildly intolerant of cows’ milk protein. Oat milk is a great alternative that I use in cooking, hot drinks, and of course in making my breakfast porridge!
Health benefits of oat bran
Adding extra oat bran to your morning porridge gives it a deliciously creamy texture. This is due to the beta-glucans present in the oat bran, which are also really good for you!
Beta-glucans are a type of soluble fibre, that absorb and hold onto liquid during cooking. This helps to give your porridge a luxuriously thick, smooth and creamy consistency.
Improve your cholesterol levels
Beta-glucans have been shown to lower LDL and total blood cholesterol levels, which in turn can lower your risk of heart disease. The effect kicks in after eating beta-glucans regularly for only a few weeks. Regular rolled oats or porridge oats contain about 4% beta-glucans, while oat bran can contain up to 20% or even more.
Delicious dietary fibre
Oat bran also contains insoluble dietary fibre. 100g of oat bran typically contains about 5-6g of beta-glucans and 18-20g of dietary fibre.
Both oats and oat bran are high in manganese, zinc and other other minerals, and provide plenty of B vitamins. Oats also contain high-quality protein and complex carbohydrates. Lots of reasons to start the day with a yummy bowl of porridge!
How to make creamy oatmeal porridge
I like to start my porridge the night before I want to eat it for breakfast. This makes my morning routine quicker and easier, and frankly, anything that does that has to be a winner!
The other big advantage is that soaking the porridge oats and oat bran overnight makes for faster cooking and an even creamier end product, as the ingredients have time to merge, absorb and mingle before cooking.
In the morning, I can simply pop the bowl into the microwave and within minutes, I have a hot and delicious breakfast ready to eat!
Ingredients for making delicious and healthy porridge
To make the most delicious and creamy, healthy breakfast porridge, all you will need is:
- Quick-cook or porridge oats
- Oat bran
- Milk, plant-based alternative (I use oat milk!) or other liquid of your choice such as water or apple juice
You will also need a bowl large enough for the porridge to bubble up without boiling over, and a lid or small plate to cover the bowl.
Steps in making porridge
- Weigh out the porridge oats, oat bran and milk or plant-based alternative into your bowl. Cover the bowl with a lid/small plate and pop into the fridge overnight.
- Remove the bowl from the fridge and place in the microwave. Cook on high for 1-2 minutes.
- Remove the lid/plate, stir the porridge, and cook for a further 1 minute.
- Stir again, then add any toppings you fancy.
- Eat and enjoy your porridge!
You can skip the overnight step if you like, but the porridge may take slightly longer to cook to the desired consistency.
Tasty toppings
Most mornings, I simply eat my porridge plain and unadulterated. Oats have a naturally sweet and subtly nutty flavour which I quite enjoy on its own.
However occasionally, I like to tart my porridge up a bit with a few extra flavours. Some ideas of things to sprinkle or spoon onto porridge include:
- a shake of cinnamon or mixed spice
- a dusting of brown sugar
- a dollop of fruity jam – raspberry or plum are favourites
- a drizzle of maple syrup, honey or date syrup (silan)
- a sprinkle of chopped nuts or flaked almonds
- a spoonful of mixed seeds – I like sunflower, pumpkin, sesame and flaxseeds
- some slices of banana
- sautéed apple slices or a spoonful of applesauce
- a handful of blueberries or raspberries
- a drizzle of cream or non-dairy cream
Don’t feel limited to one of these at a time – mix it up and try a few at once! Banana and honey, or cinnamon with brown sugar and almonds are both great.
Healthy and delicious
I’m really enjoying my healthy breakfast porridge, but it has got me wondering… What other recipes can I make healthier AND more delicious? Suggestions in the comments please!
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📖 Recipe
Creamy oatmeal porridge
Ingredients
- 10 g quick-cook or porridge oats
- 20 g oat bran
- 120 ml milk or a plant-based alternative
Suggested toppings (optional)
- cinnamon or mixed spice
- brown sugar, maple syrup, honey or date syrup (silan)
- fruity jam such as raspberry or plum
- chopped nuts or flaked almonds
- a spoonful of mixed seeds – e.g. sunflower, pumpkin, sesame, chia or flaxseeds
- sliced banana
- sautéed apple slices
- apple sauce or stewed apples
- blueberries, sliced strawberries or raspberries
- cream, or a non-dairy alternative
Instructions
- Measure the oats and oat bran into a bowl. Add the milk or plant based alternative and cover the bowl with a lid or a small plate.
- Place the bowl into the fridge overnight. Alternatively, continue with step 3, but your porridge might need slightly longer cooking time.
- Remove the bowl from the fridge and place it in the microwave (or put it straight in the microwave if you skipped the overnight refrigeration). Cook on high for 1 minute.
- Remove the lid/plate and stir. Cook UNCOVERED for a further 1 minute on high.
- Stir again and serve! If the porridge is still a bit liquid, which might happen if you skipped the overnight step, simply continue to cook in 30 second bursts until you reach your desired consistency.
- Add extra milk/plant-based alternative or the toppings of your choice and enjoy!
Notes
Nutrition
More delicious breakfast recipes
There are plenty of tasty, healthy ways to start the day. Here are some of my favourites:
- Grandma’s dried fruit compote – a delicious dish of succulent fruits in a luscious spiced syrup, wonderful with a spoonful of yogurt.
- Sugar-free breakfast muffins – low in fat, these tasty muffins are naturally sweetened with pineapple and banana, and topped with crunchy granola.
- Israeli breakfast – a colourful and inviting plateful of fresh veggies, protein-packed egg and tasty cheeses.
- “Pesach porridge” – if you’re not keen on oats, try this creamy breakfast bowl that’s free from grains, gluten, dairy and refined sugar, but still delicious!
Creamy oatmeal porridge FAQ
While regular oatmeal is made with just oats and milk (or a non-dairy liquid), this healthier porridge recipe also includes oat bran, which increases dietary fibre and other beneficial nutrients.
Oat bran is an excellent source of beta glucans, which have been shown to have a positive effect on blood cholesterol levels and heart health. Oat bran is also a great source of dietary fibre which improves digestive transit and benefits gut health.
Oats and oat bran are high in manganese, zinc and other other minerals, and provide plenty of B vitamins, and are an excellent component of a healthy balanced diet.
This delicious oatmeal porridge is suitable for vegetarians, and if a non-dairy milk or other liquid is used, it is also suitable for vegans.
Although oats do not contain any gluten, they contain a similar protein called avenin, which can be problematic for some sufferers of celiac disease. Oats are also often processed in facilities where gluten is present.
I’m linking this up with #CookBlogShare.
Susan
I’m going to try adding oat bran to my morning oatmeal — sounds yummy and nutritious. I’ve been eating various versions of oatmeal/porridge my whole life (I’m in my 60s 😊). I recently started cooking it with water, chia seeds, and ground flaxseed, and then topping it with a couple tablespoons of plain Greek yogurt, a handful of walnuts, and some blueberries. Now I’m going to add oat bran. Thanks for the info and recipe!
Helen
I hope you love it! I find it makes the porridge extra creamy and unctuous, as well as adding all those health benefits! Your current ‘recipe’ sounds delicious and very nutritious. I’m also a fan of flaxseeds as an addition to the morning bowl. Feels so good to start the day with something so nourishing 🙂
Rebecca - Glutarama
I am a huge porridge fan, in fact, true story, I’m eating a bowl of chocolate porridge while I’m surfing for recipe inspiration! Never had oatbran before though so I’m intrigued about it. This has inspired me to give it a go, thank you.
Helen
Thanks Rebecca. Chocolate porridge sounds superb! I hope you enjoy this creamy oatmeal porridge too 🙂
Kate
Loved this oatmeal! It was so creamy and delicious! This is now going to be in rotation in my home.
Helen
Thanks Kate – so glad you enjoyed it so much!
Gail Montero
What a filling and nutritious breakfast this makes! I love oatmeal and especially with any of the yummy toppings you suggested.
Helen
Thanks Gail. We are big fans too!
Beth Sachs
You can’t beat this creamy porridge on a cold winter’s morning. I love it with berry compote.
Helen
Thanks Beth – great choice of topping 😛
Janice
The oat bran is a great addition and porridge is perfect for this time of year.
Helen
Thanks Janice! DH says porridge is perfect ANY time of year – LOL!
Savita
Such a delicious-looking breakfast. Can’t wait to try it out.
Helen
Thanks Savita – I hope you enjoy it.
Lesley
You can’t beat a bowl of creamy porridge to start off your day, guaranteed to keep you full. Super simple recipe too, I’ll have mine with a teaspoon of cinnamon, just delicious.
Helen
I agree Lesley – keeps you going till lunchtime! Cinnamon is a favourite around here, too.
Danielle
Love how simple this is! Just perfect for an easy, flavorful breakfast!
Helen
Thanks Danielle. Simple is my thing, first thing in the morning!! I can’t do anything very complicated until I’ve had my first cup of tea 🙂
Kechi
This oat bowl looks so comforting and tasty! I’m fixing a bowl for myself asap, and thanks for all the suggested toppings!
Helen
Thanks Kechi – you’re right, it’s super comforting. Perfect on a cold, grey morning!