Easiest, creamiest, and most fiber-rich breakfast ever: steel cut oats cooked in a mixture of water and coconut milk with sweet raspberry sauce on top!

Steel cut oats seem to be very underrated in my book. Sure, they take longer to cook and can be a bit more finicky to prepare (my oats have boiled over and made quite a mess far too many times), but they’re simply delicious and have the most amazing nutty texture.

So what are steel cut oats?

First, let’s talk about the whole oat.

Whole grain oats (also called oat kernels) are made up of three parts: germ, brand, and endosperm. Steel cut oats (also known as Irish Oats) are produced by taking whole oat kernels, removing the husk, and then cutting into 2-3 small pieces using a steel blade; hence the name steel cut oats. These oats are coarser and more nuttier than other oat varieties, giving them a super hearty texture when cooked. They’re also the least processed, leading to far superior nutritious benefits than some of their counterpart oats.

Rolled oats , on the other hand, are made by flattening and steaming the oat kernel, as opposed to cutting them with a steel blade. This means that rolled oats (also called old fashioned oats) need less cook time than steel cut oats. Instant (or quick-cook) oats, the most processed kind of oat, are pre-cooked, fried, and then rolled and flattened thinner than rolled oats. This means that these oats cook quickly, but retain less texture and shape.

Nutrition 101: Steel Cut Oats

Nutritionally, steel cut oats (as well as rolled oats) are a wonderful source of:

Fiber! Oats contain a specific type of fiber called beta-glucan, a type of soluble fiber. This fiber partially dissolves in water and forms a thick, gel-like solution in the gut. This in turn provides food for our friendly gut bugs, and helps to support increased growth of good bacteria in the gut. The fiber found in oats is also shown to reduce total and LDL cholesterol levels by increasing the excretion of cholesterol-rich bile – AKA, cholesterol passes from your body via your poop!

Antioxidants, including avenanthramides which are solely found in oats.

A variety of nutrients including: (Daily values for 1/2 cup oats)
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Trace amounts of calcium, potassium, vitamins B6 and B3

Try these creamy steel cut oats for your next simple breakfast! Bonus, a big batch can keep in the refrigerator for up to 5 days. Simply reheat on the stove with a few splashes of water or coconut milk.

Creamy Steel Cut Oats with Raspberry Sauce

Serves 2-4

Ingredients:

3 cups water
1 cup coconut milk (I like using a canned full-fat coconut milk)
1 tbsp. coconut oil, pastured butter, or ghee
1 cup steel cut oats
1/2 tsp. sea salt
1 tsp. cinnamon
2 cups fresh or frozen raspberries
1 tbsp. fresh lemon juice
1 tbsp. maple syrup, optional
Optional toppings: nut butter of choice, seeds, nuts, coconut flakes, bee pollen, fresh berries, banana slices, hemp seeds, or chia seeds

Directions:

1. Combine water, coconut milk, and coconut oil/butter/ghee into a large saucepan over medium heat and bring to a simmer.
2. Stir in steel cut oats, cinnamon, and sea salt.
3. Reduce heat to medium-low. Cook steel cut oats 15-20 minutes, stirring frequently, or until oats are thick and creamy. Remove from heat.
4. While oats cook, prepare raspberry sauce. Add raspberries along with a splash of water to a small saucepan over medium heat. Use a fork to slightly mash raspberries. Bring mixture to a simmer, reduce heat to medium-low, and cook for 15-20 minutes. Stir in lemon juice and optional maple syrup.
5. Prepare oat bowls: divide steel cut oats between bowls and top with raspberry sauce and your favorite toppings. Enjoy!