Healthy & Special Diets > High-Fiber Recipes > High-Fiber Breakfasts > Oatmeal with Berries, Seeds, and Nuts

Apple Cinnamon Crunch Oatmeal

Enjoy a warm and comforting bowl of apple cinnamon oatmeal loaded with fiber. This recipe features the natural sweetness of apples combined with the cozy spice of cinnamon, making it a perfect high-fiber breakfast option.

Prep Time
5 minutes
Cook Time
7-10 minutes
Servings
1
Ingredients
  • 1/2 cup Rolled Oats
  • 1 cup Water or Milk (dairy or non-dairy)
  • 1 tablespoon Chia Seeds
  • 1/2 medium Apples (diced)
  • 1/2 teaspoon Cinnamon
  • 1/4 cup Walnuts (chopped)
  • 2 tablespoons Raisins (optional)
  • 1 teaspoon Maple Syrup or Honey (optional)

Cooking the Apples

In a small saucepan, add the diced apples with a splash of water (about 2 tablespoons) and 1/4 teaspoon of cinnamon. Cook over medium heat for about 5 minutes, or until the apples are softened.

Cooking the Oatmeal

Add the rolled oats and water (or milk) to the saucepan with the apples. Bring to a boil, then reduce heat to low and simmer for 7-10 minutes, stirring occasionally, until the oats are cooked and the liquid is absorbed.

Adding Chia Seeds and Spices

Stir in the chia seeds and the remaining 1/4 teaspoon of cinnamon. This will thicken the oatmeal and add a nutritional boost.

Topping and Serving

Transfer the oatmeal to a bowl. Top with chopped walnuts and raisins (if using). Drizzle with maple syrup or honey for added sweetness, if desired.

Nutrition Facts Estimated per 100g of product

Note: This is an estimate and can vary based on specific ingredients and quantities used.

Calories: ~160-190
Fiber: ~5-7g
Protein: ~4-6g
Fat: ~7-9g
Carbohydrates: ~22-27g

Other Important Considerations for Nutrition

  • Apple Variety: Use your favorite type of apple for this recipe. Honeycrisp, Fuji, or Gala apples work well.
  • Nut Allergies: If you have a nut allergy, you can substitute the walnuts with sunflower seeds or pumpkin seeds.
  • Sugar Content: Be mindful of the added sugar from maple syrup or honey, especially if you are watching your sugar intake. The apples provide natural sweetness.
  • Storage: Leftover oatmeal can be stored in the refrigerator for up to 3 days. Reheat with a little liquid to restore its creamy texture.

← Almond and Chia Seed Energy Bites Apple Cinnamon High-Fiber Pancakes →

FAQ

  • Can I use quick-cooking oats instead of rolled oats?

    Yes, you can use quick-cooking oats, but the texture will be slightly different. Quick-cooking oats cook faster, so reduce the simmering time accordingly.
  • Can I add protein powder to this recipe?

    Yes, you can add a scoop of protein powder after the oatmeal is cooked. Stir it in thoroughly to avoid clumping.
  • What if I don't have chia seeds?

    If you don't have chia seeds, you can substitute them with flax seeds or hemp seeds. These seeds are also high in fiber and provide similar nutritional benefits.