Power Porridge

A warm bowl of porridge can be a great start to the day, especially when it’s cold and icy outside. Oats are a healthy option, but on their own can spike your blood sugar. But with a few simple tweaks, this breakfast can become a protein-rich, fibre-focused option that helps keep you full all morning. My recipe balances oats with ground flaxseed, chia seeds and a generous portion of protein to reduce the usual glucose spike and support better blood sugar control.
(Internal link cue: November “Steady Energy” blog)

Why Porridge Can Support Blood Sugar

Oats are naturally rich in beta glucan, a type of soluble fibre that slows digestion and supports a more gradual rise in blood glucose. When combined with protein, healthy fats, and additional fibre from seeds, porridge can become a balanced breakfast that supports appetite regulation and steadier energy release.

This version uses a smaller serving of oats and blends them with flaxseed and chia to increase fibre diversity while keeping the overall carbohydrate load moderate. The added protein helps promote satiety and supports blood sugar balance throughout the morning.

Ingredients and Method

Serves 1. Provides approximately 27–30 g protein.

Ingredients

Dry ingredients
• 25 g porridge oats
• 1 tbsp ground flaxseed
• 1 tbsp chia seeds
• 15 g mixed nuts, roughly chopped (almonds, walnuts or hazelnuts)

Protein
Choose one of the following to reach 25–30 g protein:
• 150 g plain Greek yoghurt (2 percent or higher)
or
• 1 scoop vanilla or unflavoured protein powder (whey, pea or mixed plant protein), added to cooked porridge

Liquid
• 150–200 ml water or milk of choice (dairy or unsweetened plant milk)

Optional toppings
• A handful of fresh or frozen berries
• A sprinkle of cinnamon
• Extra nuts or seeds

Method

1. Add the oats, flaxseed and chia seeds to a small saucepan.
2. Pour in the water or milk and stir well. Allow the mixture to sit for 1–2 minutes so the chia seeds begin to thicken.
3. Heat gently and simmer for 5-7 minutes, stirring often, until creamy.
4. If using protein powder, remove the pan from the heat and whisk the powder in gradually to avoid lumps. Add a splash more liquid if needed.
5. Pop the porridge to a bowl. And if using Greek yoghurt, stir it through the porridge or spoon it on top.
6. Finish with nuts, cinnamon and berries.

Optional Flavour Variations

Cinnamon and Apple
Stir through finely grated apple and a pinch of cinnamon while cooking. Keeps sweetness gentle while adding extra fibre.

Ginger and Pear
Add chopped pear and a little ground ginger for a warming winter flavour.

Cocoa and Almond
Whisk 1 tsp cocoa powder into the porridge and top with chopped almonds for a richer, yet still balanced breakfast.

Serving Suggestions and Storage Tips

Make it ahead
Prepare the dry mix in a jar so it is ready to pour into a saucepan in the morning. Chia thickens over time, so add liquid just before cooking.

Storage
Cooked porridge keeps well in the fridge for up to two days. Add an extra splash of liquid when reheating to loosen the texture.

Pair it well
For a balanced winter breakfast, serve with a small portion of berries for antioxidants and colour.