Hearty Steel Cut Oats: A Wholesome, Heart-Healthy Breakfast to Start Your Day Right - Therapeutic Thursday Recipe
*Jump to full recipe card here.There’s something truly comforting about a warm bowl of steel-cut
oats on a peaceful morning. Packed with fiber, essential minerals, and
heart-healthy fats, this nourishing recipe fuels your body and mind with
lasting energy. Whether cooked in a rice cooker, pressure cooker, or slow
cooker, this healthy oatmeal breakfast delivers the perfect blend of flavor,
texture, and nutrition to keep you satisfied all morning long.
Ingredients
- 1 cup steel-cut
oats
- 1 cup water
(for cooking)
- 2 cups low-fat oat
milk (or milk of your choice)
- 4 chopped dates
- 3 tablespoons mixed
nuts (almonds, walnuts, and pecans)
Instructions
1. Soak and Cook:
Rinse and soak the steel-cut oats overnight or for about 4 hours in two cups of
water. Cook the soaked oats in a rice cooker with 1 cup of water, just like
rice.
Using a pressure cooker? No soaking is needed—simply pressure
cook the oats directly in 1 cup of water. Cooking time ranges between 5 and 10
minutes, depending on your method.
2. Combine and Simmer:
In a medium pan, bring oat milk to a gentle boil over medium heat. Add the
cooked oats and chopped dates. Cook on low for about 5 minutes, stirring
occasionally, until the mixture reaches your desired creamy consistency.
3. Serve and Enjoy:
Divide into two bowls and top each serving with half of the chopped nuts. Serve
warm and enjoy every bite with intention, responsibility, and confidence!
Alternate Slow Cooker Method
Prefer a hands-free morning? Combine steel-cut oats and 1 cup water in
your slow cooker the night before, set it on low, and let it cook
overnight. In the morning, stir in oat milk and chopped dates, top with nuts,
and enjoy your warm, ready-to-eat oatmeal breakfast.
Recipe Profile
- Type:
Vegetarian, Vegan, Whole Food Plant Based
- Serves: 2
- Prep Time: 5
minutes
- Cook Time:
10–15 minutes (or overnight for slow cooker)
Therapeutic Health Benefits
This meal earns a Green-Yellow Dot in our NutriPledge Food Rating System
(Food Coach), indicating a wholesome and balanced food choice. Here’s why it’s
a heart-healthy, nutrient-rich breakfast you can feel good about:
- Adequate
calories for a complete meal
- Healthy balance
of fats, including saturated fats
- Zero trans fats
- Moderate sodium
levels
- Balanced total
carbohydrates and added sugars
- Excellent source
of plant-based protein
- Excellent
source of calcium (30% DV)
- Great source of
iron (20% DV)
- Great source of
Vitamin D (20% DV)
- Great source of
potassium (15% DV)
- Free from
artificial flavors, colors, and additives
Science-Backed Health Benefits of
Steel-Cut Oats
Steel-cut oats are rich in beta-glucan, a special type of soluble fiber
known for its cholesterol-lowering properties. Research shows that beta-glucan
helps reduce LDL (“bad”) cholesterol while maintaining healthy HDL levels,
supporting long-term cardiovascular health.
Additionally, oats contain unique antioxidants called avenanthramides
that help prevent oxidation of LDL cholesterol—a key factor in atherosclerosis.
For individuals with Type 2 diabetes, studies reveal that consuming
oatmeal or oat bran can help stabilize blood sugar levels and prevent post-meal
spikes. Starting your morning with slow-digesting, high-fiber foods like
steel-cut oats can help keep energy levels steady and hunger at bay throughout
the day.
Mindful Eating Tip
Before you take your first spoonful, pause to breathe and appreciate the
nourishment before you. When you eat with mindfulness and gratitude, even a
simple bowl of oats becomes a ritual of nourishment and self-care — a small act
of wellness to start your day with calm and clarity.
Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.