Apple Walnut Steel-Cut Oats
Nutrition Spotlight
Oatmeal often gets labeled as a wholesome breakfast, but if we’re being honest, it can fall short on one key nutrient—protein. While a warm bowl of steel-cut oats cooked with apples, walnuts, and a dusting of cinnamon is cozy and satisfying, it won’t keep you full for long without some protein support.
So, how much protein should breakfast really have? Nutrition guidelines suggest anywhere from 15 to 30 grams of protein to start your morning strong. This balance helps regulate blood sugar, curb cravings, and keep you satisfied until your next meal. Oatmeal on its own doesn’t deliver much protein or fat, the two macronutrients most responsible for satiety.
That doesn’t mean you have to give it up. By adding nuts such as walnuts or cashews, you can bump up the protein closer to the recommended range and add healthy fats for staying power. It’s not a complete protein powerhouse, but it’s a good upgrade if you love oats.
Ingredients
½ cup steel-cut oats
2 cups water
1 small apple, cored and chopped
½ tsp coconut oil
¼ tsp kosher salt
1 tbsp maple syrup
1 tbsp milk or cream
¼ cup chopped walnuts
¼ tsp ground cinnamon
1 tbsp rice crispy cereal (optional, for crunch)
Instructions
In a medium saucepan, bring the water and salt to a boil over high heat. Add the steel-cut oats, reduce the heat to low, cover, and simmer for 10–15 minutes, or until the oats are tender and most of the liquid is absorbed.
Midway through cooking, stir in the chopped apple. If you prefer very soft apples, add them earlier in the cooking process.
Once the oats are cooked, stir in the coconut oil, maple syrup, and milk. Let cook for one additional minute to blend the flavors. Taste and adjust with more salt or syrup if needed.
Serve warm, topped with walnuts, cinnamon, and rice crispy cereal if desired.