Caramel-Chocolate Energizing Steel Cut Oats

Blog post

Cook time: 5 minutes

Serves: 1

Welcome to your new winter breakfast staple!  These morning oats are unlike your usual ‘run of the mill oatmeal’ – because they’re made with steel cut oats, giving them a creamy and chewy flavor which is so delicious & satisfying. The addition of raw cacao and coconut sugar gives a decadent Caramel-Chocolate flavor, while providing antioxidants and important minerals – with only 4g of sugar per serve (compared to around 20g of sugar for most ‘healthy’ breakfast cereals and many protein bars!)

Plus one serve of this nourishing breakfast will give you tons of slow release energy and more than 5 grams of fiber (or around 20% of your daily requirement). That fiber is your best friend when it comes to reaching a healthy weight without dieting – because you feel naturally full and satisfied (and you’ll eliminate bloating and constipation too).

Now, if you’re trying to watch your blood sugars, or lower your blood cholesterol or blood pressure, consider this: Oats, including steel cut oats, are high in a special type of soluble fiber which has been proven to help with reducing those blood numbers.  And if you’re suffering from IBS or food allergies, then oats also contain a special type of resistant starch that feeds the GOOD bacteria in your stomach.

Best of all: You can prepare this in bulk for the week in under 10 minutes of prep time!  Enjoy!

Print Recipe

Caramel-Chocolate Energizing Steel Cut Oats

  • Cook time: 5 minutes
  • Serves: 1

Ingredients

  • 1/2 cup Steel cut oats, soaked overnight
  • 1 cup Water, or more as needed
  • ½ cup Milk of your choice
  • 1 tbs Flax seeds, ground
  • 1 tsp Cacao powder
  • 1 tsp Coconut sugar or honey

Optional / To Taste

  • pinch Sea salt
  • to taste Top with seasonal fruits or yoghurt

Directions

  • 1)

    Soak your steel cut oats overnight (or during the day) – preferably for around 6-8 hours.  This massively decreases the cooking time!

  • 2)

    Add your steel cut oats, water, milk and flax seeds (with a pinch of salt) to a medium saucepan and bring to a boil, stirring.

  • 3)

    Heat over medium heat, stirring occasionally once the mixture starts to simmer. Cook until the steel cut oats are soft and creamy, around 5 minutes.  Add more water or milk for desired consistency. TIP: Leave them more runny than expected as the mixture will thicken upon cooling, especially if you are cooking in bulk for the week!

  • 4)

    When your oats are cooked all the way through and achieved a creamy porridge-like consistency, serve in a bowl and top with cacao powder & coconut sugar, which will melt and have a caramel like flavor.  You can also spoon into jars or plastic containers so you have delicious meals ready to go for the week!

36 Comments

  • Louella

    March 26, 2018 at 3:11 pm

    I have been using steel cut oats for some time & sweetening only with dried fruits, but the tip of soaking overnight is a new & great tip for me to lessen the cooking time in the morning !

    1. homemade

      March 26, 2018 at 5:17 pm

      Great to hear Louella! I often soak several days worth of steel cut oats at a time and then just cook the amount I want to use in the morning. Enjoy! warmly Anna

      1. MaryAnne

        November 24, 2018 at 2:48 am

        How do you soak the oats?

        1. Maddy Kuhn

          November 26, 2018 at 10:04 pm

          Hi MaryAnne, great question! You can simply pour the oats in a bowl or jar and pour enough water or milk (of any variety) over the oats to cover them. I like to soak mine over night but even just a few hours can help them soften up and become easier to digest. Good luck experimenting with the recipe! Warmly, Maddy

  • Tina Peterson

    April 16, 2018 at 11:41 pm

    Wow there are some yummy sounding recipes in the guest section. I make the best oatmeal in my pressure cooker and am looking for new recipies. Will have to try this one. I can’t stand the chewiness of steel cut oats – is there a fix for that? I like my oats soft and creamy so use rolled oats.

    1. homemade

      April 17, 2018 at 12:37 am

      Hi Tina The good news is that most research I’ve looked at says the health properties of whole rolled oats are pretty much the same as steel cut oats- so you’re welcome to substitute rolled oats in this recipe! Enjoy & let me know how it turns? warmly Anna

    2. Darlene B

      February 16, 2019 at 3:53 pm

      One of the things that most people don’t realize with oats is that the temperature that you start cooking the oats in affects the texture.
      For creamier oatmeal, start your oats in cold liquid. So measure out oats, cold liquid – I just use water straight from the tap, and any additives you want (salt, sugar, fresh/frozen/dried fruits, spices, the ingredients in this recipe), and then turn on the heat and bring to a boil and proceed with above cooking instructions.

      For a more textured oatmeal, start in hot/boiling water. Bring liquid, with whatever additives you want (salt, sugar, fresh/frozen/dried fruit, spices, etc) to a boil. When liquid is boiling, slowly stir in your oats (doesn’t matter what kind of oats you’re using, it works with all kinds), bring back to boil and then turn head down and proceed with above cooking instructions.

      Hope this helps get the texture of your oatmeal to one that is appealing to you.

      1. Maddy Kuhn

        February 16, 2019 at 5:34 pm

        Hello Darlene! Thank you so much for sharing that cooking tip. Some people are very particular about the texture of their oatmeal, so I’m sure this information will be greatly appreciated by our readers! Warmly, Katy

  • Lori

    June 5, 2018 at 4:46 pm

    Is there a place where the nutritional facts for the recipes can be found? I am mainly looking at carbs as I am trying to stay under a certain amount each day? All the recipes look so good, and I would like to try them soon!

    1. homemade

      June 5, 2018 at 8:48 pm

      Hi Lori,
      Thanks so much for the great question! We specifically choose not to provide the nutritional breakdown of our recipes, because our proven philosophy is that if you cook most of what you eat, using mainly whole, natural, plant based meals and listen to your body – then you will naturally achieve your ideal weight & health over time. Our Members have lot tens of thousands of pounds without dieting or counting anything (they say it’s very liberating!) Many of our Members are diabetic and pre-diabetic and we’ve been able to help them reverse high blood numbers and go off meds using this approach too. Most importantly the number of carbs says NOTHING about the QUALITY of what you eat – which is the number 1 MOST important thing for your health & weight. 50g of carbs from a pack of cheetos or a snickers bar doesn’t compare to 50g of carbs from whole rolled oats or steel cut oats, because your body processes those carbs in a completely different manner due to the differing amounts of fibre they contain. Humans only became obsessed with dieting, counting calories, points and carbs in the last few decades- and look where it got us: An obesity epidemic and lifestyle diseases epidemic never before seen in human history. Over 99.5% of people fail on their diets or don’t keep the weight off for more than a year. Not to mention all that counting creates a bad relationship with food and our bodies, endless cycles of deprivation followed by overeating and guilt. What does work in the long term is cooking & eating whole natural foods, and listening to your body. Hope this helps! Let me know if you have a follow up question 🙂 warmly Anna ps. If you still want to count the carbs on or recipes, then just google one of the many counting tools out there 🙂

      1. Jessy

        September 22, 2018 at 3:24 pm

        What advise do you give people who are diabetic even after following this method and never eat processed foods?
        Any amount of carbs and sugars can increase your blood sugars if you exceed certain limits from my experience.

        1. Maddy Kuhn

          September 26, 2018 at 11:49 pm

          Hi Jessy
          Thanks for the question! We have never really had anyone follow our Homemade Method who was not able to improve or reduce their blood sugars – which is why we offer a money-back results guarantee in our Program (It works like this: If you show up and do the work then we promise it will work for you or your money back. You can learn more and join our waitlist here: https://life-changing.homemade-cooking.com/)

          Our Homemade Method is about so much more than just ‘never eating processed foods’. So if I was approached by someone who told me they never ate processed foods but was still struggling with their blood sugars and/or weight, then here is some of the questions I would ask them to get to the root cause of WHY they were still struggling with their blood sugars:
          (1) Do you eat out more than once per week? Including fast food, restaurant meals or ready made meals – including ‘healthy meals’ from grocery stores? These meals tend to have little fibre and be high in calories – so lead to blood sugar spikes and weight gain.
          (2) Do you have snacks, ready made meals and manufactured foods sneaking into your house or daily eating habits that are not Homemade? This includes so called healthy, natural, low fat, no sugar, high protein, etc snacks and foods such as all natural frozen yoghurt, natural cookies, vegetable chips, pop corn, granola or granola bars, whole grain crackers, protein bars, etc. These foods are all sold to us as ‘health foods’ but they all keep us addicted to fat, sugar & salt and eating portions and calories way beyond our body’s needs. All of these can spike your blood numbers and sabotage your attempts to lose weight and get healthy.
          (3) Lastly and importantly, do you fluctuate between cycles of weight loss followed by weight gain? Are you ‘being good’ sometimes and then ‘being bad’ or falling off the wagon with your eating at other times? Do you struggle with binge eating, emotional eating, stress eating or snacking at night? If so, you are driven by the old ‘dieting mentality’ and a disordered relationship with food, which is going to keep you from getting healthy blood numbers and a healthy weight.

          The three questions above reflect the 3 pillars or our approach (and our Life-Changing Cooking & Coaching Program): COOK your own food so you know what goes into it; EAT whole natural ingredients close to their natural state; and LISTEN to your body and eat for Nourishment & Satisfaction. Once you follow all 3 of these principles you will be following the Homemade Method, and you will succeed with your goals of reducing your blood numbers and losing weight without gaining it back.

          So to come back to your original question, it’s absolutely true that carbs and sugars can increase your blood sugars if you exceed certain limits, which is why we show our members a new way of cooking & eating for Nourishment & Satisfaction so you automatically get the right amount of carbs and other nutrients including fibre, protein and healthy fats to avoid the blood sugar spikes and achieve healthy weight loss – without dieting or going hungry. Hope ths helps – please reach out if you have any other questions! warmly Maddy & Anna

  • Christina Cattane

    June 23, 2018 at 4:30 am

    Can you use white or brown sugar, or coconut flakes in place of the coconut sugar?

    1. homemade

      June 24, 2018 at 9:38 pm

      Hi Christina Absolutely! You can use the sweetener of your choice, including honey. If you are trying to watch your blood sugars, I would recommend leaning towards a lower-GI sweetener like coconut sugar, or even honey over white sugar. But if your blood sugars are fine, the small amount of added sugar shouldn’t cause any issue. Enjoy!

  • Kalpana Mehta

    July 3, 2018 at 3:06 am

    I soak in almond milk with , 4-5 Medjool dates,1-2 sticks of cinnamon, 2-3 whole cloves and 4-5 whole black paper. next day I cook it for 5 mts .then after it cools down I add little pomegranate juice , chia seeds, hemp seeds ,and seasonal fruit , with some almond slices or granola.

    1. homemade

      July 4, 2018 at 6:57 pm

      This is wonderful Kalpana – thanks for sharing! warmly Anna

  • Mary Ann

    July 15, 2018 at 4:31 pm

    When your recipe says to soak the 1/2 cup oats are you saying to soak them with the 1 cup of water? Then combine the soaked oats (with 1 cup water), milk and flax seeds, etc.

    1. homemade

      July 22, 2018 at 2:54 am

      Hi Mary Ann Thanks for the great question! You can soak the steel cut oats in as much water as you like overnight, and then drain some off – I recommend having it just submerged completely in the water. and then yes cook by adding the 1 cup of water in the recipe. Enjoy – and let me know how you enjoy this? warmly Anna

  • ruth

    August 6, 2018 at 12:07 am

    Can you successfully add chia seeds to this recipe? If so, how much?

    1. homemade

      August 8, 2018 at 7:29 pm

      Hi Ruth Great question! Yes you can absolutely add chia seeds to this recipe and I would even recommend soaking them overnight with the steel cut oats for maximum absorption of the beneficial omega 3 & 6 fatty acids. I would recommend you add around 1 Tbs, but you’re welcome to experiment with more or change the ratios of oats : chia seeds. Hope this helps – let us know how it goes for you! warmly Anna

  • Janet

    August 18, 2018 at 9:34 am

    Can I use my Instant Pot to cook this?

    1. Maddy Kuhn

      August 21, 2018 at 6:26 pm

      Hi Janet,

      Great question 🙂 We don’t personally have an instant pot but think it would work just fine. Good luck and enjoy!

      Warmly,
      Maddy

  • Patricia

    September 22, 2018 at 6:26 am

    Never heard of an instant pot which was mentioned in previous comment. What is it?

    1. Maddy Kuhn

      September 26, 2018 at 11:40 pm

      Hi Patricia,
      An Instant Pot is a pressurized crock pot that an cook a variety of foods quickly.
      Warmly,
      Maddy

  • Sherry

    September 29, 2018 at 1:08 am

    I’m so scared to try. I’ve been such a failure over the years. I so want this to work. My blood surgery isover 10.

    1. Maddy Kuhn

      September 29, 2018 at 8:05 pm

      Hi Sherry, we understand that regulating your blood sugars can be a challenging and scary process. We recommend you try making over night oats with simple flavorings and added fiber, such as cinnamon, apples and flax seeds. Then test your blood sugars to see how they react to eating something like this. The whole grain and fiber rich combination will help reduce the spike in BS but experimenting what works best for you is important. With dedication of shifting most of your foods to unprocessed, home prepared meals, you might find that enjoying this sweet treat won’t raise your blood sugars. Warmly, Maddy

    2. homemade

      October 19, 2018 at 11:27 pm

      Hi Sherry Just wanted to send you a quick follow up & check in to see how you’re doing! I know it can be scary to try new ways of eating – especially when you feel like you’ve failed over the years, but I always like to tell me Members it’s not YOU that’s the problem – it’s just the systems of dieting and deprivation which we’ve been taught to follow for decades and which simply don’t work. This way of cooking & eating easy, tasty & fast natural foods does work. And I know you can do it too. Back to your specific question, don’t be scared, just try it and see what happens. If your blood sugars do spike, then try taking a walk after you eat it, or adding extra flax seeds or chia seeds to the recipe (about 1 Tbs would be great!). As always, reach out if we can support you in any way because every body is different! warmly Anna

  • Deb

    September 30, 2018 at 3:35 am

    Can I use 3-minute steel cut oats & not soak them? I don’t sweet my oatmeal, whether steel cut or old fashioned, so no cacao and sweetener for me. I typically fix the steel cut oats & top them with a lightly scrambled egg & pepper it all (I like savory food). Is the egg on top okay? I’m just getting started here.

    1. Maddy Kuhn

      October 2, 2018 at 12:52 am

      Hi Deb, your savory porridge sounds delicious and very nourishing! We love that you are taking a healthy food and tweaking it to meet your taste buds. The fiber of the oats and the protein in the egg is an excellent way to start you day fully fueled. Warmly, Maddy

  • Denise Taylor

    October 1, 2018 at 4:44 pm

    how long does flax seeds last without tasting fishy or painty?

    1. Maddy Kuhn

      October 2, 2018 at 12:50 am

      Hi Denise, That fishy taste is due to the fact that they went rancid and can happen quite easily if not properly stored. We recommend freezing them to avoid this and preserve freshness. Depending on how much light they get, the can oxidize and go rancid rather quickly left unfrozen. Warmly,
      Maddy

  • Delores Miller

    October 4, 2018 at 2:32 pm

    Can a type 2 diebetic eat 3 min oatmeal? What good hints can you give me to bring his blood sugar numbers down.

    1. Maddy Kuhn

      October 5, 2018 at 12:35 am

      Hi Delores, we encourage you to try a small sample of the oats to see how it affects your blood sugars as it works differently for every body. The fiber in the oats as well as any added fiber you decide to include (chia seeds, psyllium husk, flax seeds) will also help to stop the spike of blood sugars. Good luck! Warmly, Maddy

  • Donna Pope

    October 5, 2018 at 11:03 pm

    Where can you buy the psyllium husks?

    1. Maddy Kuhn

      October 7, 2018 at 10:55 pm

      Hi Donna, you can find psyllium husks next to the fiber supplements at your local grocery store. If your local grocery store does not carry them and can’t bring them in, you can always purchase online. Good luck!

  • Phyllis

    October 9, 2018 at 8:54 pm

    Donna Pope, although I would venture to say most groceries in metropolitan areas carry just about everything that Maddy Kuhn has mentioned, you should next try health food stores which carry them also. Maddie I have just bought my first steel cut oats and I’m going to try your recipes for the winter time. I started eating whole grain oats with chopped apricots or dates, apples,or sliced or grated coconut or whatever manner of fruit is in season. I also add some walnuts or whatever seeds or nuts I happen to have on hand. I eat them raw and uncooked with milk poured over or you could use any other milk substitute of your choice. I kept hearing of something called Museli and that’s what I decided Museli was and tell her I said Lee bought some in the grocery store and after tasting it promptly threw out deciding mine was better!

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