Heat a small pan on medium heat, pour in the milk and bring it to boil
Add in the rolled oats
Add the poppy seeds
Stir the mixture well until it is combined
Let it simmer for 10 minutes
Until it is creamy
Stir in the chia seeds
As it is cooking, add in the plums
Add the honey
Add the cinnamon which is optional if you do not prefer it
Cook for a few more minutes to bring out the flavors of all the ingredients
How utterly delicious does that combo look?
Healthy wholesome goodness right there
Serve topped with bananas or fruit of your choice. In every bite you get the flavors and nutrients that will set you right as you begin your day

- 1 Cup Milk
- 1/2 Cup Rolled Oats
- 1 Tablespoon Poppy Seeds
- 1 Tablespoon Chia Seeds
- 3-4 Plums
- 1 Teaspoon Honey
- 1/4 Teaspoon Cinnamon
FAQs: Chia Seed Plum Oatmeal (In Paragraph Format)
What are the health benefits of Chia Seed Plum Oatmeal?
Chia Seed Plum Oatmeal is a nutrient-rich breakfast that provides a steady energy release. The oats deliver complex carbs and fiber, chia seeds offer omega-3 fatty acids and protein, and plums bring natural sweetness along with antioxidants and vitamin C. Together, they support digestion, heart health, and satiety.
Can I make this oatmeal ahead of time?
Yes, it's a perfect make-ahead meal. You can prepare it as overnight oats or batch-cook it and reheat as needed. Just store it in an airtight container in the fridge for up to 4 days.
Is this suitable for weight loss?
Absolutely. With its high fiber and protein content, it helps keep you full longer, curbing cravings and promoting portion control. Opting for unsweetened milk and fresh plums keeps the sugar and calories in check.
Are there substitutions for plums or chia seeds?
You can swap plums for other stone fruits like peaches or nectarines. If you don't have chia seeds, ground flaxseed or hemp hearts are good alternatives, though the texture may vary slightly.
Can I eat this if I have dietary restrictions?
This dish is naturally vegan, gluten-free (if certified oats are used), and nut-free. You can tailor the liquid (plant-based milk or water) and toppings to meet additional needs like low-FODMAP or paleo preferences.
🧾 Printable Nutrition Table (Per 1 serving)
Nutrient | Amount | Notes |
---|---|---|
Calories | ~290 kcal | Balanced for a light but filling breakfast. |
Protein | 6–7 g | Boosted by chia seeds and oats. |
Total Fat | 9 g | Healthy fats from chia; no added oils. |
Saturated Fat | 1 g | Low; depending on milk choice. |
Carbohydrates | 43 g | Mostly complex carbs from oats and natural sugars from plums. |
Fiber | 9 g | Excellent source—chia and oats promote gut health. |
Sugars (natural) | 10 g | From plums; no added sugar assumed. |
Calcium | 120 mg (10% DV) | Higher if fortified plant-based milk is used. |
Iron | 2.1 mg (12% DV) | Chia seeds and oats contribute here. |
Omega-3 (ALA) | ~2.5 g | Excellent plant-based source from chia seeds. |
Dietary Information Table
Dietary Concern | Status | Notes |
---|---|---|
Vegan | ✅ Yes | Ensure plant-based milk is used. |
Gluten-Free | ✅ Yes (if GF oats) | Use certified gluten-free oats to avoid cross-contamination. |
Nut-Free | ✅ Yes | Safe for nut allergies unless toppings include nuts. |
Dairy-Free | ✅ Yes | Provided non-dairy milk is chosen. |
Soy-Free | ✅ Yes (check milk) | Use soy-free plant milk like oat, almond, or coconut. |
High-Fiber | ✅ Yes | Chia and oats make this a fiber-rich meal. |
Low-Sugar | ⚠️ Moderate | Natural fruit sugars are present—watch if managing sugar intake. |
Low-FODMAP | ⚠️ Potentially Yes | May need to reduce portion size or swap plums if sensitive. |
Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.
2 Comments
This looks fantastic! Will definitely try it out. Where do you get the rolled oats from? Thanks
ReplyDeleteThank you, I got them from Tuskys Supermarket
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