Hassle-Free Morning with Meal Prep
Apple cranberry chia oatmeal provides a great start to the day thanks to the easy ingredient additions that make it high in fiber and protein. The oats provide fiber and protein, but chia seeds, flax meal, and yogurt topping give an extra boost. A plain bowl of old-fashioned oats contains 4 grams of fiber and 5 grams of protein. This recipe has 12.9 grams of fiber and 12 grams of protein due to the extra ingredients that add flavor and nutritional value.
How to Load Oatmeal with Fiber, Protein and Nutrients?
- Milk adds protein and increases the creaminess. The manufacturer’s recipe on the package uses water, but I use half milk and half water. Use your favorite milk—plant or dairy milk.
- Old-fashioned oats are whole grains that provide a hearty texture and more fiber than instant oats; they take 5 -10 minutes, depending on the thickness, compared to 1 minute for instant oats.
- Chia seeds add fiber, protein, and beneficial nutrients.
- Apples: Use your favorite apples, such as Gala, Honeycrisp, Pink Lady, Granny Smith, or whatever is on sale. This fruit adds flavor and fiber.
- Plain whole milk Greek yogurt to provide a creamy topping that adds more protein; lower-fat or plant-based yogurt can be used.
- Chopped walnuts for crunch, fiber, and good fats
- Cinnamon adds a warm taste to bland grains and provides health benefits, including anti-inflammatory, antioxidant, and antibiotic properties.
- Cranberries, sweet and tart flavors, pair perfectly with apples and oats.
- Vanilla extract adds richness.
- Flax meal adds fiber, protein, and health properties. Be sure to get flax meal or grind flax seeds in your coffee grinder before cooking. Grinding unlocks the nutritional benefits.
- Honey sweetens the deal – pure maple syrup will also do the trick.
Resistant Starch - Good News for Oatmeal Leftovers
Oats contain resistant starches; adding them to your diet can improve your blood sugar and gut health. Healthline says these starches can also help with weight loss and heart health. Allowing oats to cool overnight increases the resistant starch content even more! Hello leftovers! Try the Instant Pot Steel Cut Oats: Chia Seeds & Cherries for another wholesome breakfast.
How to Meal Prep Apple Cranberry Chia Oatmeal?
Busy mornings need a quick, delicious, and nutritious start to the day. Ready-made oatmeal is a foolproof way to succeed. Make extra oatmeal and store it in single-serve lidded containers to grab in the morning. The oat porridge is good, hot or cold, and stays fresh in the refrigerator for five days! If you are warming in the microwave, use safe containers. You can place toppings on the oatmeal before storing it or add them in the morning.
Stovetop and Instant Pot Recipe Steps
1
Gather the ingredients.
2
Core and chop (or shred) the apples. Peeling is optional but the cooking process softens them.
3
Add the ingredients into a medium - large saucepan or the inner pan of a pressure cooker.
1
Stir the ingredients in the pot taking care to break up the chia seeds as they tend to clump.
2
Stovetop - cook 5 minutes. Pressure Cooker - cook on high pressure for 5 minutes. Full directions below.
3
Stir flax meal into the cooked oatmeal and serve with toppings.
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Apple Cranberry Chia Oatmeal: Fiber & Protein
Start your morning with delicious and nutrient-dense Apple Cranberry Chia Oatmeal. This recipe provides half the recommended fiber intake and the protein of two eggs. Make extras to have a healthy breakfast that curbs your appetite all morning.
- Prep Time: 5
- Bring to Pressure: 10
- Cook Time: 5
- Total Time: 20
- Yield: 5 1x
- Category: Breakfast
- Method: Pressure Cooker & Stovetopp op
- Cuisine: Classic
- Diet: Gluten Free
Ingredients
- 2 cups unsweetened almond milk or milk of choice
- 3 cups water**
- 2 cups Old Fashioned oats*
- 1 teaspoon cinnamon
- 5 Tablespoons chia seeds
- 2 medium apples, cored and dice or shred
- 1/3 cup cranberries
- 1 teaspoon vanilla
- Pinch of salt
Toppings
- 5 Tablespoons ground flax seeds
- 1/4 cup chopped walnuts
- 1 Tablespoon raw honey
- 8 Tablespoons plain whole milk Greek yogurt
Instructions
1. Stovetop – Add milk, water, oats, chia seeds, diced apples, cranberries, vanilla extract, and salt to a medium to large saucepan. Stir to combine and break apart chia seeds since they tend to clump. Push any ingredients that stick to the side into the liquid. Bring to a boil and cook over medium heat for 5 minutes, stirring occasionally. Stir in flax meal. Allow to sit for 10 minutes. Serve oatmeal in five bowls and divide the toppings amongst the bowls. For meal prep, scoop oatmeal into containers/jars with lids and store it in the refrigerator after it has cooled slightly. It is good in the fridge for 5 days. Make sure the containers are microwave-safe if reheating another day.
1. Instant Pot – Add milk, water, oats, chia seeds, diced apples, cranberries, vanilla extract, and salt in the pressure cooker pot. Stir to combine and break apart chia seeds since they tend to clump. Push any ingredients that stick to the side into the liquid.
2. Lock the lid and check that the valve is in the seal/pressure mode.
3. Press PRESSURE COOK and set it on high pressure for 5 minutes***. After the cooking timer beeps, let the pressure cooker naturally release by allowing it to sit for 10 minutes. Do not quick-release, or oatmeal may clog the release valve.
4. Nature release. Allow the oatmeal to sit in the pot for 10 minutes (more is okay since it will stay warm), and release any remaining steam by setting the pressure valve to VENT or STEAM. Remove the lid and stir the ingredients when all the moisture is released.
5. Serve oatmeal. Stir in 5 tablespoons of flax meal and divide the mixture into five serving bowls. Add desired toppings – nuts, honey, yogurt. For meal prep, scoop oatmeal into containers/jars with lids and store it in the refrigerator after it has cooled slightly. It is good in the fridge for 5 days. Make sure the containers are microwave-safe if reheating another day.
Notes
Try Instant Pot Steel Cut Oats: Chia Seeds & Cherries – another wholesome breakfast recipe.
* Do not use instant oats. The package directions should say boil for 5 – 10 minutes. If you are following a gluten-free diet, check the oatmeal label. All bands are not guaranteed to be free of cross-contamination with other grains.
**The standard liquid ratio is 2 cups of oats to 4 cups of liquid; I add a cup because the chia seeds and fruit also absorb water.
*** The Ingredients and timing are for a 6-qt Instant Pot. If using a mini, cook for 7 minutes on high pressure; for an 8-Qt, cook for 4 minutes on high pressure. All other steps remain the same.
Note: Do not cut this recipe in half; you may get a burn notice. Doubling the recipe works great, but do not triple it because the volume will surpass the halfway mark. Instant Pot advises keeping sputtering foods like oatmeal below the halfway mark, or pieces may clog the steam vent.
