How To Make Healthy Porridge - Tips from a Dietitian

🙋‍♀️Is Porridge Healthy?

Absolutely! As a dietitian, I love recommending porridge because it checks so many boxes.

Porridge is made from oats, which are packed with good stuff like fiber, vitamins, and minerals. The fiber helps keep your tummy full, your energy levels steady, and your digestion on track.

Oats also contain a special type of fiber known as beta-glucan making them a superfood for lowering cholesterol. And the best part? You can add all sorts of healthy toppings to make it even better!

Plus, porridge is super versatile—whether you're gluten-free, dairy-free, or vegan, there’s a porridge out there for you. It’s a nutritious, delicious, and budget-friendly way to start the day.

Looking for other creative ways to have oats for breakfast? Try my healthy overnight oats recipe, which is perfect for the warmer months when warm cereal isn't as appealing. And if you have a sweet tooth you NEED to check out my carrot cake baked oats recipe with a high protein creamy frosting - trust me on this one and thank me later!

🥣 Tips for Choosing Ingredients

When making healthy porridge, the ingredients you choose make all the difference. Here’s how to pick the best ones:

Which oats are best for making porridge?

Go for whole rolled oats or steel-cut oats. Instant oats are okay too, but they’re slightly more processed and might not keep you full as long.

Is milk or water healthier in porridge?

Using milk (dairy or non-dairy) instead of water adds creaminess and extra nutrients like protein. I always advocate for choosing dairy milk if you can due to the protein content. However, if you don't drink milk, soy milk is another great option that contains similar amounts of protein.

Almond, oat and other plant-based milks have become very popular recently, but they don't provide very much protein. If you do wish to use one of these, it's important to make sure you add another protein source to your porridge to make a balanced meal.

If you do wish to choose a plant-based milk I would also recommend choosing one that has been fortified with added vitamins and minerals such as calcium and vitamin D. Another helpful tip here is to give the carton a good shake before poring the milk as this will make sure the added vitamins and mineral are dispersed in the milk rather than settling at the bottom of the container where you can't benefits them. You do not need to shake the diary milk, unless you want to 🤣.

Sweeteners:

Try using mashed bananas or fruit for natural sweetness. If you need it to be sweeter try adding a teaspoon of honey or maple syrup. A little goes a long way! Start small and build up if needed.

Toppings:

Fresh fruits, nuts, seeds, and spices like cinnamon or nutmeg can add flavor and extra nutrition.

Avoid sugary toppings like chocolate chips or syrups if you want to keep it healthy. Reserve these for weekend toppings.

🍽 Substitutions for Different Dietary Needs

No matter your dietary preferences, porridge can be adjusted to fit:

• Gluten-Free: Make sure to buy certified gluten-free oats.
• Dairy-Free: Use plant-based milk like almond, soy, or oat milk.
• Low-Carb: Consider using a mix of oats and flaxseed or chia seeds to reduce carbs while still getting fiber.
• High-Protein: Add protein powder, Greek yogurt, or nuts to your porridge.

💪 How to increase the protein content of your porridge

If you are trying to increase your protein intake and want to power up your porridge, here are some easy ways to do it:

Not sure how much protein you should be consuming, check out my protein article here. 🍗🍳📑

• Mix in Protein Powder: Choose a flavor that complements your porridge, like vanilla or chocolate.
• Add Greek Yogurt: Stir in a spoonful for creaminess and extra protein.
• Top with Nuts and Seeds: Almonds, walnuts, chia seeds, and hemp seeds are all protein-rich options.
• Use Milk: Opt for dairy or fortified soy milk for a protein boost.

🌿 How to increase the fiber content of your porridge

Most of us don't eat enough fiber, which is not good! Fiber is your best friend for keeping you full and your gut microbiome happy.

If you want to learn more about fiber, check out my complete guide to fiber article here. 📑🌿🥦

Here’s how to add more fiber to your porridge:

• Go for Steel-Cut or Rolled Oats: These have more fiber than instant oats.
• Add Fruits: Apples, berries, pears, and bananas are all high in fiber.
• Stir in Flaxseeds or Chia Seeds: These tiny seeds pack a big fiber punch.
• Include Nuts: Almonds, pecans, and walnuts add crunch and fiber.

⁉Is breakfast as important as we think?

You’ve probably heard that breakfast is the most important meal of the day, and it’s true (for most people)! But as a dietitian, I encourage my clients to eat breakfast only if it suits their lifestyle and their preferences.

If you really don't like to eat breakfast, I think that's fine. However, you do NEED to make sure your first meal of the day, whatever time that may be is a balanced meal. And porridge is a great choice here.

I will say though, those who eat a good balanced breakfast find themselves snacking much less later in the day so I do think it's a good habit to build on if you can.

💡 Porridge toppings ideas

The best porridge toppings not only add flavor but also pack a nutritional punch. Here are some delicious and healthy ideas:

• Fresh Fruits: Berries, sliced bananas, apple chunks, or diced pears add natural sweetness and fiber.
• Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, or pumpkin seeds provide crunch, healthy fats, and protein.
• Nut Butters: Stir in almond butter, peanut butter, or cashew butter for creaminess and extra protein.
• Spices: A sprinkle of cinnamon, nutmeg, or cardamom can enhance flavor without added sugar.
• Dried Fruits: Raisins, dried cranberries, or chopped dates add sweetness and chewy texture (just use them sparingly).
• Greek Yogurt: A dollop of Greek yogurt adds creaminess and a protein boost.
• Dark Chocolate Chips: For a treat, add a few dark chocolate chips—they’re rich in antioxidants.

📦 Storage

Storing leftover porridge is easy and convenient. Here’s how to do it:

1. Cool It Down: Allow the porridge to cool to room temperature before storing to prevent condensation and sogginess.
2. Use Airtight Containers: Transfer the porridge into airtight containers. Glass or BPA-free plastic containers with lids work best.
3. Refrigerate: Store the porridge in the refrigerator for up to 4 days. This keeps it fresh and safe to eat.
4. Reheat When Ready: To reheat, add a splash of milk or water to loosen the consistency. Warm it in the microwave or on the stovetop, stirring occasionally until heated through.
5. Freeze for Longer Storage: If you want to store it longer, porridge can be frozen for up to 3 months. Freeze in single-portion containers for easy thawing. Thaw overnight in the fridge before reheating.

🥣Sweet vs Savoury Porridge

Porridge can be enjoyed in both sweet and savory styles, and each has its own charm. Here’s a quick comparison to help you decide which to try—or you can mix it up and enjoy both!

Sweet Porridge

Flavors: Sweet porridge is typically flavored with ingredients like honey, maple syrup, or fruit. It’s comforting, warm, and perfect for those who crave a bit of sweetness in the morning.

Toppings: Popular sweet toppings include fresh or dried fruits, nuts, seeds, cinnamon, and nut butter. A drizzle of honey or a sprinkle of cocoa nibs can add an extra treat.

Great For: A cozy, dessert-like breakfast that feels indulgent but can still be healthy with the right ingredients.

Examples:

• Classic banana and walnut porridge with cinnamon
• Mixed berry porridge with almond butter
• Apple pie porridge with chopped apples and a dash of nutmeg

Savory Porridge

Flavors: Savory porridge skips the sugar and embraces flavors like herbs, spices, and umami-rich toppings. It’s hearty and can be as simple or complex as you like.

Toppings: Think sautéed vegetables, poached eggs, avocado, cheese, and even a splash of soy sauce or hot sauce. Savory porridge can be a breakfast, lunch, or dinner option.

Great For: Those who prefer a more filling and less sweet meal, or anyone looking for a warm, savory dish at any time of the day.

Examples:

• Porridge topped with a fried egg, avocado, and sriracha
• Miso porridge with sautéed mushrooms and green onions
• Spinach and feta porridge with a drizzle of olive oil

📜The Recipe

Healthy Porridge

Maria Lucey RD

An easy healthy porridge recipe that is nutritionally balanced and approved by a Registered Dietitian

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Prep Time 2 minutes mins

Cook Time 7 minutes mins

Course Breakfast

Cuisine American

Servings 1

Calories 443 kcal

Ingredients

  

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For the porridge

• 40 g oats rolled or steel cut
• 200 mls low fat milk
• 1 pinch salt
• 1 teaspoon cinnamon
• 1 teaspoon honey or maple syrup optional

Toppings

• 100 g Greek yogurt (adds protein)
• 1 tablespoon nut butter (adds healthy fats)
• 80 g fresh berries (or 1 handful) (adds fiber & vitamins)

Instructions

 

• In a small saucepan, combine the oats, milk, and salt. Bring to a boil. Reduce the heat to low and simmer for 5-7 minutes, stirring occasionally, until the oats are soft, and the porridge is creamy.
• Once finished remove from the heat and stir in the cinnamon and berries. Stir in the honey or maple syrup if using.
• To serve, pour into a bowl & thin with a little extra milk if necessary
• Add a dollop of Greek yogurt.
• Drizzle with nut butter and honey/maple syrup if using.
• Add any more delicious toppings of your choosing

Notes

This recipe transforms plain porridge into a well-balanced meal that will keep you satisfied all morning. The Greek yogurt and milk add a boost of protein, while the nut butter contributes healthy fats. Including both protein and fat is essential for a more satisfying breakfast, which is often overlooked when making porridge.

Nutrition

Calories: 443kcalCarbohydrates: 55gProtein: 27gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 15mgSodium: 157mgPotassium: 852mgFiber: 12gSugar: 18gVitamin A: 427IUVitamin C: 21mgCalcium: 479mgIron: 3mg

Keyword easy breakfast recipe, healthy breakfast, porridge

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