A creamy, chocolatey breakfast porridge full of fibre, healthy fats and plant protein. Perfect warm or as meal prep for a blood-sugar-friendly start to the day.
Vegetarian, vegan and gluten-free when made with certified gluten-free oats.
Tip for Sensitive Blood Sugar
The glycaemic load of this recipe is low overall, so for most people with insulin resistance the rise in blood sugar should stay moderate. Cinnamon, flaxseed and the fibre from the oats help to steady blood sugar further.
If you react strongly to carb-rich meals, reduce the raspberries to about 50 g or leave out the banana at first. If you wear a continuous glucose monitor (CGM), you can see directly how this recipe affects your own blood sugar — and adjust it.
Other toppings: blueberries, strawberries, pear, coconut flakes or cacao nibs.
Ingredients and Method
- Preparation
- 5 min
- Cooking / baking
- 10 min
- Total time
- 15 min
- Servings
- 2 servings
Ingredients
- 500 ml unsweetened almond milk (2 cups)
- 40 g whole rolled oats (½ cup)
- 15 g unsweetened cocoa powder (2 tbsp)
- 4 tbsp vegan protein powder, e.g. chocolate (or collagen), unsweetened
- 15 g ground flaxseed (2 tbsp)
- ½ tsp cinnamon
- 1 small banana
- 2 tbsp nut butter of your choice (almond, cashew)
- 100 g raspberries
Method
- 1Bring the almond milk to the boil in a saucepan.
- 2Add the oats, cocoa powder, protein powder, flaxseed and cinnamon.
- 3Once the porridge boils, reduce the heat and simmer for about 2 minutes, whisking well.
- 4Spoon the chocolate porridge into breakfast bowls and let it cool slightly.
- 5Top each bowl with banana slices, raspberries and a spoonful of nut butter. I like peanut, almond or cashew butter best.
- 6The porridge can also be made ahead and keeps in the fridge for about 3 days.
Nutrition per Serving
| Nutrient | Amount |
|---|---|
| Energy | 390 kcal |
| Protein | 18 g |
| Fat | 14 g |
| Carbohydrates | 42 g |
| Fibre | 9 g |
| Sugar | 12 g |
Nutrition values are estimates from the original recipe. Check every ingredient if you have allergies or intolerances; oat flour is gluten-free only when certified as such.
This article is for general information and does not replace medical advice, diagnosis or treatment.
About the Author
Nadine SommerNadine Sommer supports women with insulin resistance and hormonal weight-loss barriers — with a holistic approach, without diet rules.
- Certified Health & Hormone Coach
- Studying Nutritional Science
- Supported Over 100 Women
Knowledge Is a Start. Your Journey Is Personal.
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