Name: Low-Sugar Coconut Raspberry Oatmeal
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1
Ingredients: ¼ cup steel cut oats, uncooked; ¾ cup unsweetened coconut milk; ½ cup frozen raspberries; pinch of salt; 1 tablespoon unsweetened coconut flakes; 1 teaspoon chia seeds

Low-Sugar Coconut Raspberry Oatmeal

Rachael Hartley, RD, LD, CDE

Medically reviewed by

Richard Fogoros, MD

Updated on September 20, 2019

(41 ratings)

Total Time: 20 min

Prep Time: 5 min

Cook Time: 15 min

Servings: 1

Nutrition Highlights (per serving)

223 calories

8g fat

33g carbs

5g protein

Show Nutrition Label

Nutrition Facts
Servings: 1
Amount per serving
Calories	223
% Daily Value*
Total Fat 8g	10%
Saturated Fat 4g	20%
Cholesterol 0mg	0%
Sodium 200mg	9%
Total Carbohydrate 33g	12%
Dietary Fiber 13g	46%
Total Sugars 8g
Includes 1g Added Sugars	2%
Protein 5g
Vitamin D 2mcg	10%
Calcium 417mg	32%
Iron 3mg	17%
Potassium 312mg	7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Packed with filling fiber, oatmeal is the perfect way to fuel the start of your day with long-lasting energy. This pretty in pink bowl of coconut raspberry oatmeal is naturally sweetened with frozen raspberries, so it contains no added sugar. Plus, it’s easy to make for busy mornings—just simmer everything together until creamy and serve!

Ingredients

¼ cup steel cut oats, uncooked
¾ cup unsweetened coconut milk
½ cup frozen raspberries
pinch of salt
1 tablespoon unsweetened coconut flakes
1 teaspoon chia seeds

Preparation

In a small pot, whisk together oats, coconut milk, raspberries, and salt over medium heat.
Simmer 10 to 20 minutes, stirring occasionally to prevent burning, until oats are creamy and tender. If the oats are getting too dry, add ¼ cup water to the pot.
Pour oatmeal into a bowl and top with coconut flakes and chia.

Ingredient Variations and Substitutions

Simmering oats with frozen fruit is a unique method. Not only does it add delicious fruity flavor, but it also sweetens the oatmeal it without adding sugar. Plus, it turns your breakfast a beautiful shade of color! The raspberries I used in this recipe are my favorite because they break down into the oatmeal, but this is also delicious with frozen cherries, blueberries, strawberries, and mango as well.

While these oats get a hint of sweetness from the naturally occurring sugars in fruit, if you prefer your oats a little sweeter, stir in a teaspoon or two of honey, pure maple syrup, or your favorite non-caloric sweetener.

Getting bored of oatmeal? Try experimenting with other whole grains for breakfast! Swap the oats for ½ cup cooked quinoa, farro, or barley to enjoy different textures. Quinoa is more porridge-like texture when simmered in coconut milk, while farro and barley are larger grains with more of a chew.

Cooking and Serving Tips

If you find yourself constantly in a rush in the morning, make a big batch of this oatmeal and store in individual containers in the fridge. You’ll just want to add a little more coconut milk to thin it out before reheating in the microwave.

I always recommend that my clients, especially those with diabetes, include food that contains protein and fat at breakfast. Both take longer to digest than carbohydrate, helping to keep blood sugar stable until your next meal or snack.

It also helps keep you fuller longer. To add protein and fat to this recipe, serve this oatmeal sprinkled with your choice of nuts or with an egg or two on the side. You could also stir in a scoop of protein powder. Just make sure you choose one without added sugar and add a little extra liquid to keep it from drying out.