Steel-Cut Oats with Peanut Butter and Banana

Steel Cut Oats with Peanut Butter and Banana

Healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under review is our current daily protein recommendations. We won’t know for awhile, but there is some speculation that they are about to be increased. Nevertheless, following a plant-based diet can leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast!

“Steel-cut oats have double the amount of fibre and protein as traditional rolled oats, with 4g of fibre and 5g of protein per serve”


What makes steel-cut oats so special? Firstly, you can make a big batch of them on a Sunday night and have breakfast ready for the rest of the week. They taste great cold or re-heated; simply double the below recipe and add more milk or milk alternative in the morning to thin it out. Secondly, they are the least processed type of oats. The grouts are simply hulled, toasted and then chopped into 3-4 little sections. Thirdly, oats are packed full of beta-glucans which are known for their cholesterol lowering abilities. Oats are also useful in helping to manage blood-sugar levels. Lastly, steel-cut oats can help us meet our daily protein needs. This is important for muscle synthesis, immune function and overall good health. The addition of peanut butter and soy milk make this a great high protein breakfast.

Steel Cut Oats with Peanut Butter and Banana

And so how are they a healthy alternative to pancakes? To me, anything with peanut butter, banana and honey with a starch is as good as pancakes. You will just have to give’em a try and see for yourself!

Steel Cut Oats with Peanut Butter and Banana

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This a great way to start your day. Steel-cut oats, organic soy milk and peanut butter are all sources of protein to help get your metabolism going. Double the recipe so you will have breakfast pre-prepared for those busy work weeks.

2 Servings
Prep Time:
Cook Time:
Ready In:

Ingredients for Steel Cut Oats with Peanut Butter and Banana

  • 1 cup water
  • 1 cup milk or fortified milk alternative (unsweetened)
  • 1/2 cup uncooked, steel-cut oats
  • pinch of sea salt
  • 1 frozen banana*
  • 2 tbsp natural peanut butter
  • 1 tbsp raw honey
  • 1/2 tsp ground cinnamon
  • 1 tbsp whole flaxseed, (option to grind)

*I prefer frozen banana because they are always available in my house, and are much sweeter. A very ripe, non-frozen banana would do just fine as well.

Method For Steel Cut Oats with Peanut Butter and Banana

  1. Bring water and milk or milk alternative to a boil in a medium-sized sauce pan. Once boiling, add the steel-cut oats and a pinch of salt. Reduce the heat to low.
  2. In a separate bowl, mash the banana and add it to the oats. Continue to cook on a reduced heat and simmer uncovered for about 15-20 minutes, making sure to stir often.
  3. You know the oats are finished when the are nice and creamy. Remove them from the heat and add in the peanut butter, honey, cinnamon and flax. Give it a good stir to ensure everything is well blended.
  4. This dish is great as leftovers for the following morning. Simply store in an air tight container in the fridge, and in the morning add a splash of milk or milk alternative and eat cold or heated.

Make it vegan: Use maple syrup in place of honey
Add more protein: Add 2 tbsp of hemp hearts per serving
Make it gluten free: Check for certified gluten free oats
Make it 50% raw: Serve with fresh banana, and add 1/4 cup of raw pecans or walnuts and a handful of fresh berries

Nutritional Information

Made with soy milk

Calories: 295
Total Fat: 5g
Saturated Fat: 1.9g
Sodium: 120mg
Carbohydrate: 40g
Fibre: 7.8g
Sugar: 17g
Protein: 15g
Calcium: 200mg
Iron: 2.6mg

About Rachel

  • Yum! I’ve got all these ingredients PLUS frozen banana. Can’t wait to give this a try for breakfast tomorrow! Thanks for sharing, Rachel!

    • Hey Camille! I hope it turned out for you! I have been eating it all week :) I love it just as much cold!

  • Love this healthy hearty breakfast option. I’ve never tried oats with banana cooked into them. Looking forward to trying this.

    • Hey Matt! I hope you enjoy it as much as I did!

  • Yum! Love steel cut oat for breakfast, I usually do a similar recipe minus the peanut butter– I think I’m going to add that next time! Thank you :)

    • Thanks Amanda! I hope you love it with peanut butter as much as I did. And I am sure any nut butter would be just as good!

  • Oh yum! This is my kind of breakfast, looks so good… and filling and have all the things I love. Also, l love the bowl and mug:)

    • Thanks Elsa! I can’t take credit for the bowl and mug, they were made by a friend. Special West Coast pottery made by a surfer himself!

  • Natalie Uy

    Oooah, I love this combo. I’m addicted to honey and PB and bananas <3

    It's nice to see medical professionals in blogging :) I'm a medical student myself

    • Hey Natalie! Yes but it is hard to find the time as I am sure you are aware! But I love it and it helps keep me informed. PB + banana + honey is the ultimate combo… goes good on anything really :)

  • Lily Lau

    Had never tried this for breakfast, but you made me so curious…! :)

    http://lazypenguins.com/benny-the-bull-the-funniest-team-mascot-in-the-world/

    • I am confident that you will love them if you give them a try :)

  • Bella Maria

    Can you make this without the milk?

    • theconsciousdietitian

      Hi Bella, you could definitely use water! Hope you enjoy it :) Rachel

  • Heather Jane Choi

    Very tasty and easy to make! How much (in cups or oz) is in 1 serving of oatmeal?

    • theconsciousdietitian

      Hi Heather! It makes about 1 cup of oatmeal each :) I hope you enjoy it! nothing like a steaming bowl of oats in the morning!

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