How to Make Flax Oatmeal + Nuts and Berries 

Flax Oatmeal with nuts and berries is a simple, plant-based breakfast packed with protein, fiber, and omega-3s. It’s the perfect start to your day.

Ingredients:

  • 🥣 1/2 cup oats (whole grain): Look for the first ingredient listed as “whole.” Oats can help regulate blood sugar levels. Learn more.

  • 🫗 1 cup water or plant-based milk: Your choice for creaminess and flavor.

  • 🥄 1 Tbsp flaxseed meal: Dr. Michael Greger recommends getting 1 tablespoon daily for optimal health and weight management. Learn more.

  • 🍂 Cinnamon: Helps stabilize blood sugar and prevent energy crashes.

  • 🍓 Big Handful of Berries: Antioxidant-rich and great for immunity. Choose blueberries, raspberries, strawberries, or a mix. Learn more.

  • 🥜 Nuts or Seeds: Pumpkin seeds, walnuts, hemp, pecans, or your favorites for extra protein and healthy fats.

  • 🍌 Optional: Drizzle with maple syrup, honey, or chopped banana for added sweetness.

Instructions:

  1. Combine oats and water or plant-based milk in a deep microwave-safe bowl to prevent overflow.

  2. Microwave for 2 1/2 minutes (or cook on the stovetop if preferred).

  3. Stir in flaxseed meal, cinnamon, nuts, and berries.

  4. Top with extra fruits, nuts, seeds, or a drizzle of maple syrup if desired.

  5. Enjoy your protein-packed, plant-powered breakfast!

🌟 Alternative Preparation Method:

Prefer raw oats? Mix them directly with a scoop of plant-based yogurt (I favor cashew yogurt).

  • Add warm water or plant milk to reach your desired consistency.

  • Stir in flaxseed meal, berries, nuts, and cinnamon for a nutritious, no-cook option.

Protein & Fiber Breakdown

✅ Approx. 13g protein & 6g fiber (9g protein from oats alone, with additional protein from nuts & seeds!)
✅ Equivalent to 2 eggs in protein, but with the added benefit of fiber—something eggs don’t have.
✅ Flaxseed meal: Adds omega-3 fatty acids, lignans, and fiber for gut health, weight management, and heart protection.

Why I Love This Breakfast

Oatmeal is my go-to morning meal during the week. It’s easy, inexpensive, and endlessly customizable. Whenever I need a change, I simply swap the toppings or add spices like nutmeg or vanilla.

Whole grain oats are a great way to incorporate more whole, plant-based foods into your diet. Adding flaxseed meal boosts the omega-3 content and provides even more fiber to keep you feeling full longer. Plus, it’s recommended by Dr. Michael Greger for daily consumption.

🥄 Why This Plant-Powered Breakfast Matters

Starting your day with whole, plant-based foods makes a difference for your health and the planet. This Flax Oatmeal + Nuts and Berries recipe is proof that eating well can be simple, delicious, and satisfying.

Next Blog Post