Oats

Plant-based | Whole foods

Our weekday default breakfast. Filling, versatile, and ready in minutes.

For a lighter, lower-calorie version, see Steel-Cut Oats (Stovetop).

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Sources

• Overnight Oats method: Adapted from Oh She Glows by Angela Liddon (NYT Bestselling Author)
• Baked Oatmeal variation: Adapted from NutritionFacts.org / How Not to Die Cookbook by Dr. Michael Greger
• BROL concept: Adapted from NutritionFacts.org by Dr. Michael Greger

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Peanut Butter Banana Power Bowl

Serves 1 | ~500 calories | Ready in 10 minutes

This is our go-to high-energy breakfast. The peanut butter and banana combo is addictive, naturally sweet, and keeps you full for hours.

Ingredients

Ingredient	Amount	Notes
Rolled oats (old-fashioned)	½ cup	Not instant—better texture
Unsweetened almond milk	1 cup	Or any milk you prefer
Water	½ cup	For creaminess
Ripe banana, mashed	1 medium	Plus extra slices for topping
Natural peanut butter	2 tbsp	~190 calories of flavor
Maple syrup or honey	1 tbsp	Start here, adjust to taste
Cinnamon	½ tsp	Warm, flavorful depth
Salt	pinch	Enhances everything
Optional boosts
Chia seeds	1 tbsp	+60 cal, omega-3s, creaminess
Chopped walnuts	1 tbsp	+80 cal, crunch

Method

1. Combine: Add oats, almond milk, water, mashed banana, cinnamon, and salt to pot
2. Cook: Bring to gentle boil, reduce to low, simmer 5-8 minutes until thick and creamy. Stir occasionally. Add splash more liquid if too thick.
3. Enrich: Remove from heat. Stir in peanut butter and maple syrup until fully melted and incorporated—this makes it velvety.
4. Taste: Adjust sweetness if needed (banana keeps it naturally sweet)
5. Top: Spoon into bowl. Add banana slices, drizzle of extra peanut butter, sprinkle of cinnamon, and any nuts/chia for crunch.

Nutrition (with chia seeds)

• Calories: ~500
• Protein: ~15g
• Carbs: ~65g
• Fat: ~22g (healthy fats from PB)
• Fiber: ~10g

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Stovetop Oats

Base recipe: 1 cup oats | Scale up as needed

Use steel-cut for chewy texture (longer cook), or rolled oats for creamy fast oats. Both work with the apple-carrot variation.

Steel-Cut Oats

Serves 2-3 | 20-30 minutes

Ingredient	Amount	Notes
Steel-cut oats	1 cup	Also called Irish oats
Water	3 cups	Or unsweetened plant milk (3:1 ratio)
Salt	¼ tsp	Essential for flavor
Cinnamon	¼ tsp	Optional

Method:

1. Add liquid and salt: Bring to boil
2. Simmer: Reduce heat, cover, cook 20-30 minutes until creamy
3. Stir occasionally: Prevent sticking

Rolled Oats

Serves 2 | ~5 minutes

Ingredient	Amount	Notes
Rolled oats	1 cup	Old-fashioned, not instant
Water	2 cups	Or 1:1 water and milk (1:2 ratio)
Salt	¼ tsp	Essential

Method:

1. Combine: Add oats, water, and salt to pot
2. Boil: Bring to boil over medium-high heat
3. Simmer: Reduce heat, cook 3-5 minutes, stirring occasionally
4. Rest: Remove from heat, let stand 1 minute to thicken

Apple-Carrot Variation

Per 1 cup oats:

• 1 medium apple, grated
• 1 medium carrot, grated
• 2 tbsp water

Method:

1. Grate: Apple and carrot (no need to peel)
2. Microwave: Place grated mixture and water in bowl. Cover and microwave 2-3 minutes until soft
3. Add to pot: Stir into oats during last 5 minutes (steel-cut) or last 2 minutes (rolled) of cooking
4. Season: Add cinnamon, vanilla, nuts

Benefits:

• Natural sweetness reduces need for added sugar
• Extra fiber and nutrients from whole produce

Notes

• Ratio: Steel-cut 1:3, Rolled 1:2
• Creamier: Use milk instead of water
• Microwave: Combine in bowl, microwave 2-3 minutes, stir halfway

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Overnight Oats (No-Cook)

Adapted from Oh She Glows

Serves 1 | Prep night before

Ingredients

Ingredient	Amount
Rolled oats	⅓ cup
Plant milk (unsweetened)	1 cup
Chia seeds	1-2 tbsp
Ripe banana, mashed	1 medium
Vanilla extract	¼ tsp
Salt	pinch

Method

1. Combine all ingredients in jar or bowl
2. Stir well
3. Refrigerate overnight (minimum 4 hours)
4. Serve cold or warmed slightly

Flavor Variations

Berry Banana (Dr. Greger style)

• Add ½ cup frozen berries + 1 tbsp ground flaxseed

Apple Cinnamon

• Add ½ cup diced apple + ½ tsp cinnamon + 1-2 chopped dates

Carrot Cake (adapted from How Not to Die Cookbook)

• Add ½ cup grated carrot + ¼ cup raisins + ½ tsp cinnamon + pinch nutmeg

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Baked Oatmeal

Adapted from How Not to Die Cookbook

Serves 6

Ingredients

Ingredient	Amount
Rolled oats	3 cups
Plant milk	2 cups
Applesauce (unsweetened)	1 cup
Baking powder	2 tsp
Cinnamon	1 tsp
Vanilla extract	1 tsp
Salt	½ tsp
Mixed berries or diced apple	1½ cups

Method

1. Preheat oven to 375°F (190°C)
2. Mix all ingredients in large bowl
3. Pour into 9x13 baking dish
4. Bake 35-40 minutes until set
5. Serve warm or cool completely for grab-and-go portions

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Toppings (Choose 2-3)

Topping	Portion	Notes
Fresh berries	½ cup	Blueberries, strawberries, raspberries
Sliced banana	1 medium	~105 cal
Ground flaxseed	1 tbsp	Omega-3, ~55 cal
Chopped walnuts	1 tbsp	Use sparingly, ~50 cal
Unsweetened applesauce	½ cup	~50 cal
Chopped dates	2-3	Natural sweetness
Cinnamon	generous	0 cal, helps blood sugar

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BROL: The Nutrition Powerhouse

Adapted from Dr. Greger’s Daily Dozen

For maximum nutrition, rotate or combine:

Grain	Benefit
Barley	Beta-glucan fiber
Rye	Sustained energy
Oats	Heart health
Lentils	Protein, iron

Method: Cook mixed grains and lentils together in Instant Pot (20 min) or stovetop (45 min). Top with sautéed greens and fruit.

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Batch Cooking

• Make a large pot of steel-cut oats on Sunday
• Store in refrigerator up to 5 days
• Reheat with splash of water or plant milk
• Baked oatmeal keeps 5 days refrigerated, freezes well

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Nutrition Notes

Per serving (overnight oats base)

• Calories: ~280
• Fiber: 8g
• Protein: 7g

Source: NutritionFacts.org recipe analysis