I absolutely love eating peanut butter oatmeal as it has a lot of health benefits that would help me feel fulfilled throughout the day.
Oatmeal is also a very versatile meal that can be made with so many versions. Using different types of oats, flavours, fruits and toppings would definitely make this a healthy, exciting breakfast that does not have to be boring at all!
In this recipe, I will explain to you the health benefits of peanut butter oatmeal, the types of oats you can use for the recipe, step-by-step instructions on how to make this beautiful, healthy, breakfast oatmeal to start your morning, and additional tips on different variations of toppings to finish off! The best thing about this recipe is that it requires only a few simple ingredients.
What are some health benefits of peanut butter oatmeal and how does it help with weight loss?
Oats are nutritious whole grains that are high in fibre and protein, and low in calories. Here are a few reasons why oats may be helpful for weight loss:
- High in fibre: Oats are a good source of fibre, which helps to keep you feeling full and satisfied after eating. This can help to reduce your overall calorie intake and promote weight loss.
- Low in calories: Oats are relatively low in calories, which means you can eat a larger portion without consuming too many calories. This can help to satisfy your hunger and prevent overeating.
- Slow digestion: The complex carbohydrates in oats are digested slowly, which helps to stabilize blood sugar levels and prevent spikes and crashes in energy levels. This can help to reduce cravings and overeating.
- Versatile and filling: Oats can be used in a variety of dishes, such as oatmeal, granola, or baked goods. They are also filling and satisfying, which can help to prevent snacking and overeating between meals.
What are the best oats to use to make peanut butter oatmeal?
Probably the most suitable oatmeal to use is literally depending on your taste, texture preferences, and the amount of time you have to cook this oatmeal. Rolled oats are often sold in cardboard jars these common varieties are easily found in supermarkets. Alternatively, you could substitute instant oats for cooked oats but be sure that the food is a little hot and the cooking time will have to be increased. Steel-cut oats take the longest to cook but are also the most nutritious. In this recipe, we will be using steel-cut oats because I personally love their texture and nutritional benefits of it.
Quick Oats vs. Rolled Oats vs. Steel-Cut oats
In the kitchen, you may have different varieties of oatmeal. Various oat varieties have their own advantages and disadvantages which can be chosen according to the person’s preferences.
Quick Oats
Quick oats are the most processed of the three, as they are prepared by steaming for most periods, cut into smaller pieces and then rolled thinner than rolled oats. Quick oats can be considered processed oat but contain nutritional content. They cook the fastest, usually within one to three minutes, and have a softer texture than rolled or steel-cut oats.
Rolled oats, also known as Old Fashioned Oats
These oats are steamed and then flattened with large rollers to create a flat shape. They take longer to cook than quick oats, usually five to seven minutes and have a chewy texture and nutty flavour.
Steel-Cut Oats
These oats are the least processed of the three and are made by cutting the whole oat groat into small pieces using steel blades. They take the longest to cook, usually 20 to 30 minutes, and have a hearty, chewier texture and nutty flavour.
What Ingredients do I need to make this healthy Peanut Butter Oatmeal?
All we need to make this healthy breakfast oatmeal is just a few of these healthy ingredients !
Steel-Cut Oats. I love steel-cut oats, so I will be using them in this recipe. If you are using old-fashioned rolled oats or quick-cooking oats, just reduce the amount of cooking time according to the package instructions.
Natural Peanut Butter. I love using natural peanut butter whose ingredient list is just 1 ingredient – Peanuts. It is as creamy as regular peanut butter. A lot of peanut butter brands contain a lot of sugar, calories and many other ingredients that we cannot even recognize. Alternatively, you can substitute peanut butter with almond butter, cashew butter or other nut butter of your preference.
If you are looking to reduce the calories in your overall oatmeal and diet, I highly recommend using pb2 Peanut Butter Powder. Pb2 Peanut Butter Powder has only one ingredient, which is peanut butter powder. Pb2 peanut butter powder has the LEAST amount of calories Add extra peanut butter if you want a stronger peanut butter taste or add in extra protein.
0-Calorie Sweetener. Other sweetener options include pure maple syrup, brown sugar, and agave syrup. Typically, I think brown sugar, coconut sugar and turbine sugar fit very well with this recipe. However, because I want to reduce the amount of sugar and calories in general, I prefer to use a 0-calorie sweetener. You can adjust it to your liking.
Unsweetened Almond Milk. Almond milk has the lowest calories among all types of dairy liquid and I definitely love using it in my recipes to lower the total calorie per serving. Not only that, it is also dairy free which makes it versatile for anyone who does not consume dairy in their diet. However, you may also use other milk alternatives like oat, cashew, macadamia and regular milk. For even lower calories, you can eliminate the dairy altogether and substitute it with plain water!
Pinch of salt. This is not necessary, especially if you want to decrease your sodium. However, I found that adding a pinch of salt, just like how many professional pastries and cakes are done in professional kitchens, makes the sweetness even bolder.
How do I make this healthy delicious peanut butter oatmeal?
Making a healthy creamy peanut butter oatmeal is as easy as 1, 2 and 3. Simply add all the ingredients together in a small pot and bring to a boil. Then reduce heat to low and simmer for 20-25 minutes, stirring occasionally, until the oats are tender and the mixture has thickened. The end result should be creamy, soft, and slightly chewy but not hard. If you are using the other types of oats, it would take a much shorter time and follow package instructions between 3-7 minutes, depending on how fast your liquid comes to a boil/simmer in the pot. Transfer to a bowl. Add toppings of your choice and serve immediately. Yummy!
Different ways to cook creamy peanut butter oatmeal:
These are just a few different ways to cook oatmeal. The method you choose may depend on your preferences and available equipment.
- Stovetop: This is the classic method for cooking oatmeal. Combine the oats and liquid in a pot on the stovetop and cook over medium heat, stirring occasionally, until the oats are tender and the liquid is absorbed. This method takes about 10-15 minutes.
- Instant Pot: Cook faster with an Instant Pot or other electric pressure cooker. You can use it to cook oatmeal quickly and easily. Simply combine the oats and liquid in the pot, seal the lid, and cook on high pressure for 3-5 minutes, depending on the type of oats.
- Slow cooker: You can also use a slow cooker to cook oatmeal overnight for a warm and cozy breakfast in the morning. Combine the oats and liquid in the slow cooker and cook on low for 6-8 hours, or on high for 3-4 hours.
- Microwave: For a quick and easy breakfast on the go, you can cook oatmeal in the microwave. Combine the oats and liquid in a microwave-safe bowl and cook on high for 2-3 minutes, stirring occasionally, until the oats are tender and the liquid is absorbed.
- Overnight oats: Making peanut butter oatmeal can be hassle-free with this no-cook method that involves soaking the oats overnight in liquid. Combine the oats and liquid in a jar or bowl, cover and refrigerate overnight. In the morning, you can enjoy your creamy and flavorful overnight oats without any cooking required.
Oatmeal favorite toppings ideas:
Peanut butter oatmeal is available in endless flavours! Add a little creative topping to this oatmeal:
- Sliced banana
- Chopped nuts, such as almonds or pecans
- Berries, such as raspberries or strawberries
- Honey or maple syrup
- Dark Chocolate chips or cacao nibs
- Unsweetened shredded coconut
- Chia seeds, hemp seeds, whole or ground flaxseed, Pumpkin or sunflower seeds
- Cinnamon or nutmeg, just a pinch
- Greek yogurt
- Apple slices or grated apple
- Granola. This adds that crunch texture but be careful as they can be loaded with calories.
Is Oatmeal Gluten Free?
Plain oats are naturally gluten-free. However, some brands of oats may be contaminated with gluten during processing. Therefore, if you have celiac disease or gluten sensitivity, it is important to look for certified gluten-free oats. These oats are grown, processed, and packaged in a way that prevents cross-contamination with gluten-containing grains such as wheat, barley, and rye.
Expert Tips & Tricks
- Choose natural peanut butter: Look for natural peanut butter that contains only peanuts and salt. This will ensure that your oatmeal is free of added sugars and unhealthy oils. They also taste delicious!
- Use steel-cut oats: They are the least processed and provide more fibre and nutrients. Old-fashioned rolled oats are also a great option.
- Add protein: Boost your day’s protein intake by adding Greek yogurt or a scoop of protein powder.
- Sweeten naturally: Use natural sweeteners such as honey, maple syrup, or mashed bananas instead of processed sugars.
- Use unsweetened plant-based milk: Instead of using regular milk, opt for unsweetened plant-based milk like almond milk or soy milk to keep the calorie count low.
- Use spices: Add spices like cinnamon or nutmeg to enhance the flavor of your oatmeal without adding calories.
- Customize with healthy toppings: Top your oatmeal with fresh fruit, nuts, seeds, or unsweetened coconut flakes to add flavour and nutrition.
- Control your portions: While creamy peanut butter oatmeal can be a healthy breakfast, it’s important to watch your portion sizes to avoid overeating. How to store oatmeal
Leftover oatmeal can be stored in the refrigerator for several days. When stored in a refrigerator, the oatmeal can be thickened. If the oatmeal is warm and cooked you may need to add another 1/4 cup of water.
Storing leftover peanut butter oatmeal:
- Let it cool: Allow the oatmeal to cool to room temperature before storing it. This will prevent condensation from forming and make the oatmeal soggy.
- Use airtight containers: Store the oatmeal in an airtight container to prevent it from drying out or absorbing odours from other foods in the fridge.
- Reheat properly: When you’re ready to eat the leftover oatmeal, reheat it in the microwave or on the stove with a splash of milk or water to loosen it up. Stir it frequently to ensure that it heats evenly. Serve immediately.
By following these tips, you can store leftover oatmeal properly and enjoy it as a quick and easy breakfast throughout the week.
The Healthiest Peanut Butter Oatmeal to Start Your Morning
Ingredients
- 1 cup steel-cut oats
- 4 cups cups unsweetened almond milk
- 4 tbsp natural peanut butter
- ¼ cup 0-calorie sweetner stevia or splenda
- pinch of salt
Instructions
- In a medium-sized saucepan, combine all ingredients together and bring to a boil over high heat.
- Reduce the heat to low, cover the saucepan, and let the oats simmer for 20-25 minutes, stirring occasionally, until they are tender and creamy.
- Remove the saucepan from the heat. Serve the oatmeal hot, garnished with additional toppings of your choice, such as fresh fruit, chopped nuts, or a drizzle of honey.
Notes
- Make sure to stir occasionally while you are cooking the oatmeal or else the bottom might eventually burn as it gets thicker.
- While this delicious peanut butter oatmeal has a lot of health benefits, be careful to watch the calories too! Adding more toppings means adding more calories.
- Leftover oatmeal can be stored in the refrigerator in an airtight container for several days. Make sure to add a splash of milk or water as the oatmeal will get thicker in the fridge. Reheat in the microwave or stovetop, stirring frequently for even heating.
