Apple cinnamon porridge
A warm, comforting apple and cinnamon porridge: slow carbs and fibre for a balanced breakfast that keeps you going.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle60 g rolled oats
- check_circle250 ml semi-skimmed milk
- check_circle1 apple
- check_circle1 teaspoon honey
- check_circle1 teaspoon cinnamon
- check_circle10 g walnuts
Method
- 1Heat the milk and add the oats.
- 2Cook for 4 to 5 minutes, stirring.
- 3Grate half the apple into the porridge and dice the rest.
- 4Pour into a bowl and top with apple, honey, cinnamon and walnuts.
The comforting apple-pie porridge
This apple-cinnamon porridge has the comforting taste of apple pie, in a healthy version: 18 g of protein, 87 g of carbs and 12 g of fibre for 538 kcal. The oats and apple provide slow carbs and fibre that keep you full for hours, the cinnamon flavours it without sugar, the walnuts add crunch and good fats. A nourishing breakfast to start well.
Adjusting calories and protein
At 538 kcal, it is a generous breakfast, leaning toward balance or an active day. The walnuts and honey are the calorie items: reduce them when cutting. On protein (18 g, a bit low for a lifter), add a scoop of whey after cooking, some quark, or cook the porridge in milk rather than water. The oats and apple stay the base.
Preparing it
Cook the oats in the milk over medium heat, stirring, for 4-5 minutes. Add the diced apple during cooking so it softens and releases its sugar, with a good dose of cinnamon. Finish with a drizzle of honey and the crushed walnuts. For a softer texture, grate part of the apple; for crunch, keep it diced and added at the end.
The breakfast that curbs cravings
This porridge's real strength is its satiety. With 12 g of fibre (oats, apple) and a portion of protein, it slows digestion and avoids the blood-sugar spike and slump you get after sugary cereal or a pastry. The result: you last until lunch with no cravings or urge to snack mid-morning.
This is key for anyone watching calories: a filling breakfast spontaneously reduces sugar cravings and impulsive snacking over the rest of the day. Oats and their beta-glucan fibre are especially effective here. A bowl in the morning, and appetite control becomes much easier — often more decisive than willpower for sticking to a goal.
What to pair it with
To vary porridges and oat-based breakfasts, these recipes extend the idea.
Key takeaways
- 18 g protein and 12 g fibre: a comforting apple-pie porridge.
- Add whey or quark to raise the protein (18 g, a bit low).
- Walnuts and honey are the calorie items: reduce when cutting.
- Grated apple for softness, diced for crunch.
Frequently asked questions
Does cinnamon have benefits?
Cinnamon flavours pleasantly with no sugar or calories, which helps reduce added sugar. Some studies suggest a mild effect on blood sugar, but nothing dramatic: think of it mainly as a healthy, handy flavour enhancer.
Is this porridge too calorie-dense for cutting?
At 538 kcal, it is a bit high for strict cutting. Lighten it by reducing the walnuts and honey and cooking in water or low-fat milk: you easily drop toward 350-400 kcal while keeping the oats, apple and cinnamon.
Can you make it the night before?
Yes: cook it and keep it chilled, it reheats in a minute with a little milk to loosen it. You can also make an 'overnight' version (oats, milk, grated apple cold-soaked) to eat with no cooking.
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