Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Breakfasts > Oatmeal with Fresh Fruit and Cinnamon

Low-Sodium Oatmeal with Berries and Cinnamon

A heart-healthy and delicious low-sodium oatmeal recipe, perfect for starting your day. This recipe features fresh berries and cinnamon for a flavorful and nutritious breakfast.

Prep Time
5 minutes
Cook Time
5 minutes
Servings
1
Ingredients
  • 1/2 cup Rolled Oats (unsalted)
  • 1 cup Water or Unsalted Almond Milk
  • 1/2 cup Fresh Berries (strawberries, blueberries, raspberries)
  • 1/4 teaspoon Ground Cinnamon
  • 1 tablespoon Unsalted Walnuts (optional)
  • 1 teaspoon Maple Syrup (optional, use sparingly)

Cooking the Oatmeal

Bring the water or unsalted almond milk to a boil in a small saucepan. Add the rolled oats and reduce the heat to low. Simmer for about 5 minutes, or until the oats are cooked and have absorbed most of the liquid, stirring occasionally to prevent sticking.

Adding the Berries and Cinnamon

Once the oatmeal is cooked, remove it from the heat. Stir in the fresh berries and cinnamon. If desired, add a drizzle of maple syrup for a touch of sweetness (use sparingly to keep the sodium low).

Garnishing and Serving

Transfer the oatmeal to a bowl. Sprinkle with unsalted walnuts for added crunch and nutrition (optional). Serve immediately.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 70-80 kcal
Sodium: Less than 10mg (depending on ingredients, especially if using maple syrup)
Fiber: 2-3g
Protein: 2-3g
Carbohydrates: 12-15g
Fat: 1-2g (primarily from the oats and optional walnuts)

Other Important Considerations for Nutrition

  • Always check the sodium content of the rolled oats and almond milk you are using. Choose unsalted or low-sodium varieties.
  • Berries are naturally low in sodium and packed with antioxidants and vitamins.
  • Cinnamon is a great way to add flavor without adding sodium or sugar.
  • If you are following a strict low-sodium diet, omit the maple syrup or use a very small amount.
  • Consult with a healthcare professional or registered dietitian for personalized dietary advice.

← Low-Sodium Mediterranean Quinoa Wrap Low-Sodium Pasta with Fresh Tomato and Herbs →

FAQ

  • Can I use frozen berries instead of fresh?

    Yes, you can use frozen berries. Thaw them slightly before adding them to the oatmeal, or add them directly to the saucepan during the last minute of cooking.
  • Can I make this recipe ahead of time?

    Oatmeal is best served fresh, but you can cook the oatmeal ahead of time and store it in the refrigerator. Reheat it with a splash of water or almond milk before adding the berries and cinnamon.
  • What other fruits can I use?

    You can use other fruits like sliced bananas, peaches, or apples. Just be mindful of the sugar content if you are also watching your sugar intake.