Easy and simple, this maple oatmeal with banana is a plant-based breakfast to put on repeat. Oatmeal is healthy, filling, great for weight loss and inexpensive. Batch cook several portions and you'll have breakfast sorted for the whole week.
You'll need three main ingredients for this recipe:
If you are gluten-free, be sure to use rolled oats that are labeled gluten-free.
If you eat some refined sugar in your diet (I do!), use a little bit of both maple syrup and brown sugar for your own homemade maple brown sugar oatmeal. This way, you can control the sweetness, but still get the flavor you want.
Switch up the bananas and serve it with fresh blueberries, sliced strawberries, peaches or any fruit you like.
How to eat oatmeal for weight loss
Oatmeal cooked in water, served with fresh fruit and drizzle of maple syrup or other natural sweetener is vegan, plant-based and McDougall-compliant.
In fact, oatmeal is fantastic for weight loss, especially when paired with fresh fruit or a side of veggies.
Serving the starch, the oatmeal, like this reduces the calorie density of the meal.
As a 50/50 plate, I like to eat this oatmeal, along with a plate of lemon pepper asparagus.
Maple brown sugar oatmeal is delicious with sliced bananas, diced or sliced peaches, apples, blueberries or strawberries.
Yes. Oatmeal is vegan, as long as you don't add animal products to it, like butter.
Yes, oatmeal is considered a plant-based food. Steel cut oats, rolled oats and even quick oats are whole or minimally processed grains. You'll need to check the labels of any prepared or pre-packaged oatmeal for highly processed ingredients that would not be considered whole foods plant-based.
Yes! Serve the starch, the oatmeal, with fresh fruit to reduce the calorie density of the meal. As a 50/50 plate, try eating it with a plate of non-starchy vegetables to further assist in weight loss.
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Try some of these other plant-based breakfast ideas, too!
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- 4 cups water
- 2 cups oats, old fashioned rolled
- pinch of sea salt
- 2 tablespoons maple syrup and/or brown sugar
- ¼ cup almond milk
- 2 sliced bananas
- Bring water to a boil in a medium saucepan.
- Stir in the salt and oats. Reduce heat to low.
- Simmer oats, stirring regularly, for 5-10 minutes, until thick and all the water has been absorbed. Remove from heat.
- Serve each servings in bowls with a little bit of maple syrup and almond milk poured over the oatmeal. Slice half a banana on top of each bowl and you have a wonderful, filling whole grain breakfast!
Other toppings we enjoy: brown sugar, raisins, cinnamon, apples, strawberries, peaches, pecans, walnuts, nut butter
When reheating any leftovers, add a bit of almond milk to loosen it up as it will have gotten much thicker.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 236Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 47mgCarbohydrates: 48gFiber: 6gSugar: 14gProtein: 6g
Nutritional calculations are done using online tools, such as recipe widget Create. Even though we have tried to provide accurate nutritional information, these figures should be considered estimates.