Milk Soaked Steel Cut Oats

I wanted to share this super simple and highly nutritious recipe for steel cut oats that we’ve been devouring lately – especially if you’re looking for a cold breakfast.

Why use steel cut oats as opposed to any other type of oat or other grain?

  • Steel cut oats aren’t processed meaning all the nutrients they naturally contain are intact.
  • These nutrients include healthy fats, fiber and protein as well as iron, B vitamins and magnesium.
  • The fiber, protein and low sugar content of this recipe makes it low glycemic meaning it’s a good choice for anyone trying to control their weight and/or blood sugar.
  • In this recipe, the steel cut oats alone are a good source of iron (10% of the RDI) and with the added nuts and seeds they provide 23%.  A great choice for anyone, young or old who needs more iron in her diet.
  • Additionally, the steel cut oats provide 22% of the RDI for magnesium (36% with the added toppings…the pumpkin seeds are a great source).  Magnesium is a nutrient so many of us don’t get enough of.  It helps regulate insulin and blood sugar levels, strengthen bones, control cholesterol and regulate heartbeat.  Magnesium may also be helpful during pregnancy by reducing risk of preeclampsia, premature contractions and leg cramps.  Magnesium deficiency may also be associated with migraines.

This recipe may be made gluten-free/nut-free/dairy-free if you swap milk for flax milk.

Special thanks to Heather Sullivan for the guest post and recipe!


– 2.5 cups raw, steel cut oats

– 3 cups milk (dairy, flax milk, almond milk, etc.) + 1/4 cup milk

– 1/2 oz pecans

– 1/2 oz raisins

– 1 tsp real maple syrup

– 1 Tbsp pumpkin seeds

– salt

– ground cinnamon


Soak steel cut oats in milk (I use flax milk) in a 1:2 plus a little milk ratio.  I usually do 1.25 cups raw steel cut oats with 3 cups of milk and soak overnight.  It will last in the fridge for 3 mornings and soften just a little but still maintain a nice consistency (not too soggy).

Then add the following toppings to each 1/4 cup of soaked oats: 1/4 cup flax milk (you can use the milk the oats soaked in and add a little fresh milk), pecans, raising, maple syrup, pumpkin seeds, a dash of salt and cinnamon to taste – or try any toppings you like!

Want to learn how “Food Feelings” affect your health and how to eat for optimal energy and well-being? Please check out this FREE Make Nutrition Fun Course on teachable!

Share this Post!

Sign up to receive Kathryn's monthly newsletter
and get the latest news and exclusive resources.

Something went wrong. Please check your entries and try again.