Banana Nut Steel-Cut Oats

To conclude the 6 Weeks of Oats event, I thought I’d share what I thought of as being the ultimate form of the classic bowl of oatmeal. I wanted to bring out all the best features of a bowl of oatmeal. The creaminess, the coziness, and the comfort. Truthfully, what makes oats so plain and boring most of the time is the lack of time and care that’s put into them.

While I know that 15 minutes of cook-time for a bowl of oatmeal is asking a lot from those of you who have gotten used to the ease of quick oats, steel-cut oats are more than worth it. What’s even better, the 15 minutes start almost as soon as you choose to make these. Throw the oats on the stove and use the rest of the time to make your coffee and prep whatever toppings you’d like to go on top of your bowl of oatmeal.

For the ultimate oatmeal recipe I had to figure out a few components: nutritional value, ease, flavor, and texture. The usual bowl of oatmeal generally consists of oats, milk or water, some fruit, and maple syrup or honey. The most common choice of oats being rolled oats, because of its lower cook-time and versatile nature. As for the fruit, people seem to generally like to top their oats with bananas, berries, or both. It’s classic, it’s good, nothing wrong with it. High fiber breakfast with lots of micronutrients from the fruit. It could be better, though. I wanted to add protein and fats to this classic and use steel-cut oats, which is better for your blood sugar.

I don’t love protein powders, they’re usually very heavily sweetened and flavored and I don’t like the restriction that comes with that. So, normally, I use collagen powder as my choice of protein powder. Not for this recipe, though. Eggs are accessible, affordable, and very high in protein. Plus, you can’t taste them at all in this recipe! We’re only using egg whites in this recipe, but you can save your yolks for some fried rice, Crème Brûlée, hollandaise sauce, and you can even try out the viral salt-cured egg yolks everyone’s grating on top of their pastas.

So, with the egg whites, this recipe becomes a lot more satiating and balanced. The egg whites also add to the creaminess of the oats, but they don’t do much in terms of flavor. The breakfast combo that stood out to me the most from my childhood, whether it was on top of my cereal, my pancakes, or my bread, was always bananas, nuts, and honey or maple syrup (honey for most things, maple syrup for pancakes). Nuts also have the added benefit of providing healthy fats in this recipe.

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Creamy Banana-Nut Protein Oats

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Yield: -2+

Author: Dahlia Dei

Prep time: 2 MinCook time: 15 MinTotal time: 17 Min

These steel-cut oats are the ultimate version of a classic bowl of oatmeal, creamy, comforting, and high in protein

IngredientsUSMetric

• 1/2 cup steel-cut oats
• 1 cup milk of choice
• 1 cup water
• 2 egg whites
• 2 bananas
• 2 tablespoons nut butter of choice (peanut butter recommended)
• 1 teaspoon vanilla essence
• A pinch of salt
• 1 teaspoon coconut sugar (optional)
• 1/4 teaspoon cinnamon
• Honey or maple syrup to sweeten to taste (optional)

Instructions

1. Combine oats, water, and milk in a saucepan over high heat and bring the mixture to a boil.
2. Once boiling, reduce heat and simmer oat mixture for 15 minutes, stirring occasionally.
3. While the oats cook, mash one banana and combine it with a tablespoon of nut butter, vanilla extract, and a pinch of salt.
4. Slice the other banana in half, lengthwise, and sprinkle with the coconut sugar and cinnamon.
5. Add the cinnamon-sugar banana to a heated pan and allow the sugars to caramelize. If not using sugar on the banana, make sure you use a ripe banana and a light coating of coconut or avocado oil to get the same caramelization.
6. Once the oats are cooked through, take the saucepan off the heat, and immediately add in the egg whites, stirring vigorously. The residual heat will cook the eggs.
7. Stir the banana-nut butter mixture into the oats.
8. To serve, top the oats with the remaining nut butter, the caramelized banana, some chia seeds, hemp hearts, roughly chopped nuts, and honey or maple syrup. Enjoy!

Notes

• To make these oats vegan, substitute the egg whites for your favorite plant-based protein powder.
• You can make the caramelized banana with or without the coconut sugar, but it's important to use a ripe banana if you choose not to add any sugar.
• The ripeness of your bananas will also determine how sweet the oats turn out, if needed, add in honey or maple syrup at the end to sweeten them to your liking.

Nutrition Facts

Calories

493.78

Fat

20.16

Sat. Fat

4.83

Carbs

62.32

Fiber

9.12

Net carbs

53.22

Sugar

21.13

Protein

20.59

Sodium

117.72

Cholesterol

178.32

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https://dahliadei.com/recipes/banana-nut-steel-cut-oats

Banana-Nut, steel-cut oats, oatmeal, porridge, cozy

breakfast

American

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