How To Make Healthy Porridge - Tips from a Dietitian

🙋‍♀️Is Porridge Healthy?

Absolutely! As a dietitian, I love recommending porridge because it checks so many boxes.

Porridge is made from oats, which are packed with fibre, vitamins, and minerals. The fibre helps keep your tummy full, your energy levels steady, and your digestion on track.

Oats also contain a special type of fibre known as beta-glucan, making them a superfood for lowering cholesterol. And the best part? You can add all sorts of healthy toppings!

Plus, porridge is super versatile—whether you're gluten-free, dairy-free, or vegan, there’s a porridge out there for you. It’s a nutritious, delicious, and budget-friendly way to start the day.

Looking for other creative ways to have oats for breakfast? Try my healthy overnight oats recipe, perfect for the warmer months when warm cereal isn't as appealing. And if you have a sweet tooth, you NEED to check out my carrot cake baked oats recipe with a high-protein creamy frosting—trust me on this one, and thank me later!

🥣 What's the Difference Between Steel-Cut, Rolled, and Instant Oats?

Oats come from whole groats, and the outer hull is removed during processing. This outer hull acts as a protective shell for the seed. Once it's removed, you're left with the bran, germ, and endosperm—the most nutritious parts of the oat. From here, the oats are processed differently to create steel-cut, rolled, or instant oats.

Steel-Cut Oats

Steel-cut oats, also called Irish oats, are made by chopping the whole oat groats into pieces. They are the least processed, which is why they take the longest to cook. Since they aren’t flattened like rolled oats, they have a heartier texture and need a bit more time on the stove.

Rolled Oats

Rolled oats, or old-fashioned oats, are made by steaming and flattening the groats after removing the hull. This process softens their texture and makes them cook more quickly compared to steel-cut oats. They’re versatile and work well in everything from porridge to baked goods.

Instant Oats

Instant oats, also called quick oats, are simply rolled oats that have been cut even finer, making them the fastest to cook. They’re ideal for busy mornings when you need something quick but still nutritious. However, they tend to have a softer texture than steel-cut or rolled oats.

Which Type of Oats is the Healthiest?

Nutritionally, all three types—steel-cut, rolled, and instant oats—are very similar. There isn’t one type that’s significantly healthier than the other. The main difference is in how they are processed and how long they take to cook.

However, watch out for flavored instant oats, as they often come with added sugars and salt, which can lower their overall health benefits compared to plain versions.

🥣 Tips for Choosing Ingredients

When making healthy porridge, the ingredients you choose make all the difference. Here’s how to pick the best ones:

Which oats are best for making porridge?

Go for whole rolled or steel-cut oats. Instant oats are okay, too, but many instant-packed oats can contain added sugars.

Is milk or water healthier in porridge?

Using milk (dairy or non-dairy) instead of water adds creaminess and extra nutrients like protein. Due to the protein content, I always advocate for choosing dairy milk if you can. However, soy milk is another great option with similar amounts of protein if you don't drink milk.

Almond, oat, and other plant-based milks have become very popular recently, but they don't provide much protein. If you do wish to use one of these, it's important to add another protein source to your porridge to make a balanced meal.

If you do wish to choose a plant-based milk, I would also recommend choosing one that has been fortified with added vitamins and minerals such as calcium and vitamin D. Another helpful tip here is to give the carton a good shake before pouring the milk, as this will make sure the added vitamins and mineral are dispersed in the milk rather than settling at the bottom of the container where you can't benefit from them. You do not need to shake the dairy milk unless you want to 🤣.

Sweeteners:

Try using mashed bananas or fruit for natural sweetness. If you need it sweeter, try adding a teaspoon of honey or maple syrup. A little goes a long way! Start small and build up if needed.

Toppings:

Fresh fruits, nuts, seeds, and spices like cinnamon or nutmeg can add flavour and extra nutrition.

Avoid sugary toppings like chocolate chips or syrups if you want to keep it healthy. Reserve these for weekend toppings.

🍽 Substitutions for Different Dietary Needs

No matter your dietary preferences, porridge can be adjusted to fit:

• Gluten-Free: Make sure to buy certified gluten-free oats.
• Dairy-Free: Use plant-based milk like almond, soy, or oat milk.
• Low-Carb: Consider using a mix of oats and flaxseed or chia seeds to reduce carbs while still getting fibre.
• High-Protein: Add protein powder, Greek yoghurt, or nuts to your porridge.

💪 How to increase the protein content of your porridge

If you are trying to increase your protein intake and want to power up your porridge, here are some easy ways to do it:

Not sure how much protein you should be consuming? Check out my protein article here. 🍗🍳📑

• Mix in Protein Powder: Choose a flavour that complements your porridge, like vanilla or chocolate.
• Add Greek Yogurt: Stir in a spoonful for creaminess and extra protein.
• Top with Nuts and Seeds: Almonds, walnuts, chia seeds, and hemp seeds are all protein-rich options.
• Use Milk: Opt for dairy or fortified soy milk for a protein boost.

🌿 How to increase the fibre content of your porridge

Most of us don't eat enough fibre, which is not good! Fibre is your best friend for keeping you full and your gut microbiome happy.

If you want to learn more about fibre, check out my complete guide to fibre article here. 📑🌿🥦

Here’s how to add more fibre to your porridge:

• Go for Steel-Cut or Rolled Oats: These have more fibre than instant oats.
• Add Fruits: Apples, berries, pears, and bananas are all high in fibre.
• Stir in Flaxseeds or Chia Seeds: These tiny seeds pack a big fibre punch.
• Include Nuts: Almonds, pecans, and walnuts add crunch and fibre.

⁉ Is breakfast as important as we think?

You’ve probably heard that breakfast is the most important meal of the day, and it’s true (for most people)! But as a dietitian, I encourage my clients to eat breakfast only if it suits their lifestyle and preferences.

If you don't like to eat breakfast, I think that's fine. However, you do need to make sure your first meal of the day, whatever time that may be, is a balanced meal. Porridge is a great choice here.

I will say, though, that those who eat a good, balanced breakfast find themselves snacking much less later in the day, so I do think it's a good habit to build on if you can.

💡 Porridge toppings ideas

The best porridge toppings add flavour and pack a nutritional punch. Here are some delicious and healthy ideas:

• Fresh Fruits: Berries, sliced bananas, apple chunks, or diced pears add natural sweetness and fibre.
• Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, or pumpkin seeds provide crunch, healthy fats, and protein.
• Nut Butter: Stir in almond, peanut, or cashew butter for creaminess and extra protein.
• Spices: A cinnamon, nutmeg, or cardamom sprinkle can enhance flavour without added sugar.
• Dried Fruits: Raisins, dried cranberries, or chopped dates add sweetness and chewy texture (use them sparingly).
• Greek Yogurt: A dollop of Greek yoghurt adds creaminess and a protein boost.
• Dark Chocolate Chips: For a treat, add a few dark chocolate chips—they’re rich in antioxidants.

📦 Storage

Storing leftover porridge is easy and convenient. Here’s how to do it:

1. Cool It Down: Allow the porridge to cool to room temperature before storing to prevent condensation and sogginess.
2. Use Airtight Containers: Transfer the porridge into airtight containers. Glass or BPA-free plastic containers with lids work best.
3. Refrigerate: Store the porridge in the refrigerator for up to 4 days. This keeps it fresh and safe to eat.
4. Reheat When Ready: To reheat, add a splash of milk or water to loosen the consistency. Warm it in the microwave or stovetop, stirring occasionally until heated.
5. Freeze for Longer Storage: If you want to store it longer, porridge can be frozen for up to 3 months. Freeze in single-portion containers for easy thawing. Thaw overnight in the fridge before reheating.

🥣Sweet vs Savoury Porridge

Porridge can be enjoyed in both sweet and savory styles, and each has its own charm. Here’s a quick comparison to help you decide which to try—or you can mix it up and enjoy both!

Sweet Porridge

Flavours: Sweet porridge is typically flavoured with ingredients like honey, maple syrup, or fruit. It’s comforting, warm, and perfect for those who crave a bit of sweetness in the morning.

Toppings: Popular sweet toppings include fresh or dried fruits, nuts, seeds, cinnamon, and nut butter. A drizzle of honey or a sprinkle of cocoa nibs can add an extra treat.

Great For: A cosy, dessert-like breakfast that feels indulgent but can still be healthy with the right ingredients.

Examples:

• Classic banana and walnut porridge with cinnamon
• Mixed berry porridge with almond butter
• Apple pie porridge with chopped apples and a dash of nutmeg

Savoury Porridge

Flavours: Savory porridge skips the sugar and embraces flavours like herbs, spices, and umami-rich toppings. It’s hearty and can be as simple or complex as you like.

Toppings: Think sautéed vegetables, poached eggs, avocado, cheese, and a splash of soy sauce or hot sauce. Savoury porridge can be a breakfast, lunch, or dinner option.

Great For: Those who prefer a more filling and less sweet meal or anyone looking for a warm, savoury dish at any time of the day.

Examples:

• Porridge topped with a fried egg, avocado, and sriracha
• Miso porridge with sautéed mushrooms and green onions
• Spinach and feta porridge with a drizzle of olive oil

📜The Recipe

Healthy Porridge

Maria Lucey RD

An easy healthy porridge recipe that is nutritionally balanced and approved by a Registered Dietitian

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Prep Time 2 minutes mins

Cook Time 7 minutes mins

Course Breakfast

Cuisine American

Servings 1

Calories 517 kcal

Ingredients

  

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For the porridge

• 40 g oats rolled or steel cut
• 200 mls low fat milk
• 1 pinch salt
• 1 teaspoon cinnamon
• ½ banana mashed
• 1 teaspoon honey or maple syrup optional

Toppings

• 100 g Greek yogurt (adds protein)
• 1 tablespoon nut butter (adds healthy fats)
• 80 g fresh berries (or 1 handful) (adds fiber & vitamins)

Instructions

 

• Heat a dry frying pan over a medium high heat and toast the oats until fragrant.
• In a small saucepan, combine the oats, milk, and mashed banana.  Bring slowly to the boil, stirring frequently with a wooden spoon.
• Turn down the heat and simmer, stirring very regularly, for about 10 minutes (after about 5 minutes, add the salt). Simmer until the oats are soft, the porridge is creamy and you have the consistency you require.
• Once finished remove from the heat. Cover and allow to sit for 5 minutes.
• Then stir in the cinnamon and berries. Stir in the honey or maple syrup if using.
• To serve, pour into a bowl & thin with a little extra milk if necessary
• Add a dollop of Greek yogurt.
• Drizzle with nut butter and more honey/maple syrup.
• Add any more delicious toppings of your choosing

Video

Notes

Don’t have weighing scales? 1 cup of oats and 3 cups of liquid will make 2 amazing servings of porridge 🥣

This recipe transforms plain porridge into a well-balanced meal that will keep you satisfied all morning. The Greek yogurt and milk add a boost of protein, while the nut butter contributes healthy fats. Including both protein and fat is essential for a more satisfying breakfast, which is often overlooked when making porridge.

Show Nutritional Information Hide Nutritional Information

Calories: 517kcalCarbohydrates: 74gProtein: 27gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 15mgSodium: 158mgPotassium: 1067mgFiber: 13gSugar: 31gVitamin A: 465IUVitamin C: 26mgCalcium: 482mgIron: 3mg

The provided nutritional information is an estimate per serving. Accuracy is not guaranteed. The owner of this website is not liable for this estimation

Keyword easy breakfast recipe, healthy breakfast, porridge

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