My Favourite Oatmeal Substitute

So many people love to eat oatmeal for breakfast. Heck, I used to be one of them!

It’s quick. It’s easy. It’s delicious.

And its fibre content and cholesterol- lowering properties have earned it a reputation for being one of the healthiest and most virtuous of breakfast choices amongst modern health-conscious eaters. Oatmeal sure seems to have a lot going for it. So why did I give it up?

I’m not saying oatmeal is a bad choice – especially if you’re a high calorie burner or athlete, but from a nutrient- density and insulin-stimulating (aka: fat storage) standpoint, there are better options. (Like bacon and eggs with a side of sweet potatoes and avocado. Mmm!)

Here’s what I’ve noticed, though. The oatmeal-loving breakfast crowd doesn’t abandon their morning bowl of mush at the drop of a hat just because some so-called expert hit them with a bunch of nutrition facts.

Just hear me out for a minute. Imagine if you could recreate a morning bowl of mush that has the same look and feel as regular oatmeal, but with even more nutrients and virtually zero insulin-stimulating properties?

Imagine this magical bowl of mush has the same great taste, but keeps the hunger pangs at bay all the way until lunchtime. Enter ... primal porridge. It’s just like oatmeal but without the oats. It’s no-oat-meal.

Primal porridge is a delicious oatmeal substitute made out of nuts, seeds and banana. It can be prepped in the same amount of time as regular oatmeal – even less if you make a big batch of dry mix in advance.

And the same standard toppings work well — such as berries, shredded coconut, chopped apple, nuts, and raisins. With all of this natural sweetness, even the brown sugar is optional.

What do you have to lose by giving primal porridge a try (other than maybe a few pounds)?

If you like it, please share it with your family and friends so we can spread the real-food-lover’s porridge recipe far and wide.


It has the same look and feel as regular oatmeal, but without the oats.

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Prep time: 10 mins   |   Cook Time: 5 mins   |   Total time: 15 mins   |   Serves: 2 servings



  • 1 small handful walnuts
  • 1 small handful pecans
  • 2 tbsp ground flax seed
  • 1⁄2-1 tsp ground cinnamon
  • pinch ground nutmeg
  • pinch ground ginger


  • 1 egg
  • 1⁄4 cup unsweetened almond milk (coconut milk works well too)
  • 1 tbsp almond butter (sunflower seed butter works well too)
  • 1 banana


  • pumpkin or sunflower seeds
  • shredded coconut, unsweetened
  • handful berries
  • apple, chopped
  • raisins


Place walnuts, pecans, ax seed, cinnamon, nutmeg, and ginger in food processor. Pulse to coarse texture (stop before reaching fine powder) and set aside. Tip: Make extra dry mix to use another day. Store in a sealed container and refrigerate (or freeze).

Using a blender or Magic Bullet, mix egg, almond milk, almond butter, and banana. Tip: Extra wet mix can be stored in the fridge, but only for about two days.

Pour both wet mix and dry mix into a saucepan and stir until thoroughly combined.

Cook over low-medium heat, stirring continuously for about 4-5 minutes or until desired consistency is reached. (Steps 4 and 5 can be completed in microwave if desired. If so, microwave for 1 minute and stir. Repeat if necessary.)

Transfer to a bowl, sprinkle with toppings and add a splash of almond milk if desired.


Originally Published: December 11, 2017

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Carolyn Coffin, Contributor and Health Coach at Eat Real Food Academy

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Carolyn Coffin empowers people to crave the foods that help them thrive. A former physiotherapist turned health coach and educator, Carolyn uses a unique blend of nutrition, lifestyle, and mindset coaching to help her clients feel their best. She works privately with people all over North America and offers an engaged online community and affordable group coaching through her website Carolyn enjoys going for a run in the great outdoors, visiting her local farmers’ market, and living a healthy lifestyle with her family.