Healthy & Special Diets > Recipes for Specific Health Conditions > Heart-Healthy Recipes > Recipes High in Antioxidants

Blueberry Almond Oatmeal with Chia Seeds

A comforting and antioxidant-packed breakfast that's also great for heart health. This oatmeal is loaded with blueberries, almonds, and chia seeds, providing fiber, healthy fats, and essential nutrients.

Prep Time
5 minutes
Cook Time
5-7 minutes
Servings
1
Ingredients
  • 1/2 cup Rolled oats
  • 1 cup Water or unsweetened almond milk
  • 1/2 cup, fresh or frozen Blueberries
  • 1/4 cup, sliced or chopped Almonds
  • 1 tablespoon Chia seeds
  • 1-2 teaspoons, optional Maple syrup or honey
  • 1/4 teaspoon, optional Cinnamon

Combine Ingredients

In a small saucepan, combine the rolled oats and water or almond milk. Add cinnamon if desired.

Cook the Oatmeal

Bring the mixture to a boil over medium heat, then reduce heat to low and simmer for 5-7 minutes, or until the oatmeal is cooked to your desired consistency, stirring occasionally to prevent sticking.

Add Blueberries

Stir in the blueberries during the last minute of cooking, allowing them to warm through.

Serve and Top

Pour the oatmeal into a bowl. Top with sliced or chopped almonds and chia seeds. Drizzle with maple syrup or honey if desired.

Nutrition Facts Estimated per Serving

  • Calories: Approximately 250-300 kcal
  • Protein: 8-10g
  • Fat: 10-12g (including healthy fats from almonds and chia seeds)
  • Carbohydrates: 40-45g
  • Fiber: 8-10g
Note: These values are estimates and can vary based on specific ingredient brands and portion sizes.

Other Important Considerations for Nutrition

This oatmeal is a great source of soluble fiber, which can help lower cholesterol. Blueberries are packed with antioxidants, and almonds provide healthy fats and vitamin E. Chia seeds add extra fiber and omega-3 fatty acids. Adjust sweetness and toppings to your liking. For a vegan option, use maple syrup instead of honey.

← Baked Salmon with Lemon-Herb Roasted Vegetables Chicken and Vegetable Stir-Fry with Fermented Black Bean Sauce: Fuel Your Microbiome →

FAQ

  • Can I use quick-cooking oats?

    Yes, you can use quick-cooking oats, but they will cook much faster. Reduce the cooking time to 2-3 minutes.
  • Can I prepare this oatmeal in the microwave?

    Yes, you can microwave it. Combine the oats and liquid in a microwave-safe bowl. Microwave on high for 1-2 minutes, stirring halfway through, until cooked to your desired consistency.
  • Can I add other fruits?

    Certainly! Other berries like raspberries or strawberries would also be delicious. You could also add a sliced banana.