Rivers of Qi Acupuncture & Fertility Blog

"Loaded" Oatmeal Recipe

Gluten Free  •  Sweetener Optional  •  10 minute meal

Bowl of oatmeal with fruit topping.

Feb 22, 2023  •  by Jessida Putkaew

What is a healthy carbohydrate for breakfast?

My "loaded" oatmeal is one of my favorite breakfasts. When I'm not having eggs for breakfast (my other favorite), I look for options that still have protein and fat so that I don't start my day with a carbohydrate induced blood sugar spike and drop (the thing we don't want). This recipe feels whole and complete to my body while fulfilling a desire for carbohydrates in the morning. 

This oatmeal recipe has protein in the form of collagen peptides and fat in the form of butter. Fat helps our body to register the meal we have eaten, and makes us feel full so we tend not to get hungry too quickly following a meal that includes carbohydrate, protein, and fat, versus a meal that is solely carbohydrate or even solely protein. It also has chia seeds which are a is a good source of fiber and for plant based omega 3 fatty acids. 



2 cups of water

1 cup of rolled oats

1 pinch of salt

1 scoop of collagen peptides

3/4 tablespoon of grassfed butter (salted or unsalted plus a pinch of salt)

1 splash of organic vanilla extract

2 tablespoons of chia seeds

cinnamon (add to your taste)

raw honey (optional, add to your taste)

nut butter (any that you like. Nut butters are a good source of healthy fats for anyone who does not have a nut/seed allergy and adds to the flavor of this dish, so I add it sometimes and other times I don't, to give the dish variety from week to week.)


On the stovetop, I bring water to a boil and add rolled oats with a pinch of salt. I cook only this first, stirring occasionally. It takes only around 5 minutes depending on the type of rolled oats you buy. I personally like thick rolled oats which cook for 7 minutes.  

Once they are almost fully cooked, add collagen peptides, chia seeds, vanilla extract, cinnamon, and nut butter, one ingredient at a time, stirring the pot between adding each so they don't clump. 

Turn the heat off and let cool for 2 minutes. Stir honey in last to not cook off the nutrients of honey and enjoy!

Optional: to add even more variety and antioxidants, add fresh berries to the top!

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