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Cinnamon walnut oatmeal with chia: a 10-minute low-spike breakfast

Plain instant oatmeal digests quickly. Old-fashioned rolled oats, plus chia, nuts and protein, digest much more slowly, and that changes the blood sugar curve you get after breakfast.

A bowl of oatmeal on a white background
Prep2 min
Cook8 min
Serves2
Fiber (est.)9 g

This bowl cooks in 8 minutes and carries 9 g of fiber and 11 g of protein.

This is one of our prediabetes recipes, and the total time is 10 minutes. To see why these foods help, read our guide to insulin resistance and prediabetes or the full overview of insulin resistance.

Cinnamon Walnut Oatmeal with Chia

Oatmeal

  • 3/4 cup (70 g) old-fashioned rolled oats
  • 1 1/2 cups (360 ml) unsweetened milk or water
  • 2 tbsp (20 g) chia seeds
  • 1/2 tsp ground cinnamon
  • Pinch of salt
  • 1/4 cup (60 g) plain Greek yogurt
  • 2 tbsp (15 g) chopped walnuts
  • 1/2 cup (75 g) blueberries or raspberries
  • 1 tsp vanilla extract

Method

  1. Combine the oats, milk, chia, cinnamon and salt in a small saucepan. Bring to a gentle boil over medium heat.
  2. Lower the heat and simmer 5 to 6 minutes, stirring often, until thick and creamy.
  3. Remove from the heat and stir in the vanilla. Divide between two bowls.
  4. Top with the yogurt, walnuts and berries.

Approximate per serving: 370 calories, 11 g protein, 9 g fiber. Values are estimates and vary with brands and portions.

Why this works for prediabetes

  • Oat beta-glucan. Rolled oats keep their structure, so the soluble fiber works slowly.
  • Chia adds fiber and thickness. Two tablespoons add about 8 g of fiber.
  • Protein and fat on top. Yogurt and walnuts lower the overall glycemic effect of the bowl.

The same principles are explained in detail in our insulin resistance and prediabetes guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Avoid instant oatmeal packets, which are finely ground and often sweetened.
  • No sweetener is needed; ripe berries and cinnamon are enough.
  • Make it nutty by toasting the walnuts in a dry pan for 2 minutes.

More prediabetes recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.