Recipes · American · Breakfast
Creamy Oatmeal
One serving has 274 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (81%), phosphorus (52%), cobalamin (45%), riboflavin (31%), zinc (29%) and selenium (28%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (341 g)
- Difficulty: Easy
- Diets: Nut-Free, Vegetarian, Low-Fat Diet, Halal, Buddhist, Kosher, Hindu Vegetarian
- Contains: dairy, gluten
Ingredients
- 40 g Cereals, oats, regular and quick, not fortified, dry
- 200 g Milk, whole
- 100 g Water, tap
- 1 g Salt, table
Method
- Prepare Ingredients Measure the rolled oats, milk, water, and any desired toppings. Choose your preferred cooking liquid (milk, water, or a mix of both).
- Cook the Oats In a medium-sized saucepan, combine the rolled oats, milk, water, and a pinch of salt. Place the saucepan over medium heat and bring the mixture to a gentle boil. Stir occasionally to prevent the oats from sticking to the bottom.
- Simmer and Thicken Reduce the heat to low and let the oats simmer for 5–7 minutes, stirring occasionally, until the mixture thickens to your desired consistency. If you prefer creamier oatmeal, add a splash of milk and continue cooking for another minute.
- Sweeten and Serve Once the oatmeal is cooked, remove the saucepan from heat. Stir in honey or maple syrup, if desired, for added sweetness.
- Add Toppings Transfer the oatmeal to a serving bowl. Add your favorite toppings, such as fresh fruits, nuts, seeds, or shredded coconut, to enhance flavor and texture.
- Chef's Notes Consistency: For thinner oatmeal, add more milk or water while cooking. Make It Savory: Skip the sweetener and add a pinch of salt, sautéed vegetables, or a poached egg for a savory twist. Meal Prep: Cook a larger batch and store in the fridge for up to 3 days. Reheat with a splash of milk or water.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 274 kcal | 13% |
| Carbohydrates | 36.3 g | |
| Water | 280 mL | |
| Fiber | 4 g | 14% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.07 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.39 g | |
| Lysine | 0.25 g | |
| Methionine | 0.08 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.28 g | |
| Histidine | 0.11 g | |
| Fat | 9 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 24 mg | |
| Calcium | 270 mg | 27% |
| Copper | 0.17 mg | 19% |
| Iron | 1.7 mg | 9% |
| Magnesium | 80.2 mg | 26% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 366 mg | 52% |
| Potassium | 445 mg | 9% |
| Selenium | 15.4 µg | 28% |
| Sodium | 470 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 0.66 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 12.8 µg | 3% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 51.8 mg | 12% |
| Vitamin A | 64 µg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 1.4 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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