Cozy Oats – Seed, Nuts, and Great Fats, Oh My!

Cozy Oats - Seed, Nuts, and Great Fats, Oh My!


  • 1/4 cup (25 g) Quick or Old-Fashioned Oats
  • 1 tbsp chia seeds
  • 1 pinch sea salt (pink or mineral)
  • 1 tbsp flax seeds
  • 1 tbsp butter or other favorite oil
  • 1 tbsp dried fruit (currants, cranberries, blueberries, etc)

Toppings (mix and match but pick at least 4 seeds/nuts and only one sugar source!):

  • 1 tbsp hemp seeds
  • 1 tbsp sunflower seeds
  • 1 tbsp pumpkin seeds/pepitas
  • 1 tbsp almonds (toasted or sliced taste the best but raw/soaked are good too)
  • 1 tbsp walnuts
  • 1 tbsp MCT oil
  • fresh fruit - think crunchy apples or pears (sugar option)
  • 1/4 cup frozen blueberries (my favorite sugar option)


  • Bring to boil the water, salt, chia seeds, and butter/oil over high heat - stir occasionally to fully saturate seeds. Reduce heat to medium-high* and add oats and flax seeds and stir. *If using a coil or glass top electric burner, reduce heat to medium. These types of burners take longer to cool down than a gas -burner.
  • About 1 min before oats are done (see cooking times in next step) add in your dried fruits - if using fresh, skip this step.
  • Cook times will vary based on the type of oats you are using - look at your oat packaging for specific times or use these ranges: Quick oats: 3-5 min, Old-fashioned: 7-10 min, Steel-cut: 20-30 min. No matter what type you use, cook the oats to your desired consistency. If oats seem to dry for you, add more water about 1 T at a time, or add your preferred dairy type product for richer oatmeal.
  • Serve oatmeal with all the toppings or just some of the toppings. Add the MCT oil last and then mix before chowing down. Don't forget to enjoy!


Protein: 18g | Fat: 33g | Saturated Fat: 7g | Sodium: 285mg | Potassium: 511mg | Fiber: 15g

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