Gluten-Free, High-Fiber, High-Protein Oatmeal

September 27, 2021


Lindsey Peterson, FNP

If you can tolerate grains, oats come with a pretty great, well-rounded health profile.

Let’s dive into this…


  • Oats are a great source of beta-glucan soluble fiber that will help keep your bowel movements regular, reducing the issue of constipation. This type of fiber is a great food source for your microbiome as well. It will keep those happy and healthy microbes nourished and flourishing in your gut.


  • Oats contain an antioxidant called avenanthramides, which is not found in other cereals or grains. These antioxidants reduce inflammation and relax arteries, which can be helpful in presenting heart disease. 
  • Soluble fiber has also been shown to lower cholesterol by increasing the excretion of cholesterol rich bile. It can also aid in the prevention of cholesterol oxidation. Oxidized LDL (“the bad”) cholesterol occurs when LDL reacts with free radicals. 
  • In this study, the antioxidants in oats have been found to work with vitamin C to also help prevent LDL oxidation.


  • Eating fiber-rich foods that contain beta-glucans can help increase the girth of intestinal content, which may keep you feeling full longer.
  • Oats also contain protein. Protein rich foods have been shown to aid in appetite control by reducing your level of ghrelin, your hunger hormone.
  • The soluble fiber in oats may lower blood sugar levels and improve insulin sensitivity in those who are overweight or have Type 2 Diabetes.


  • Oats contain a variety of important vitamins and minerals such as manganese, phosphorus, magnesium, copper, iron, zinc, folate and other B vitamins like B5, B1, and smaller amounts of B3 and B6. 

Doesn’t all this health talk make you want to eat oatmeal? Well, you are in luck! Here is our favorite breakfast oatmeal recipe. We add protein powder and flax meal to it for an increased punch of the good-for-you stuff.


Gluten-free, high-fiber, high-protein oatmeal recipe


  • 3 cups water
  • 1 cup milk of choice (we prefer unsweetened/no added sugar oat milk)
  • 1 cup gluten-free steel-cut oats*
  • 1 tsp cinnamon
  • 1/4 teaspoon salt
  • 3 chopped dates
  • 2 Tablespoons chia seeds
  • 1/4 cup chopped walnuts
  • 1/4 cup flax meal
  • 3 scoops protein powder of choice


  • Bring the 3 cups water and 1 cup milk of choice to a boil. Let simmer for about 10 minutes, stirring occasionally.
  • Meanwhile, chop the dates and walnuts.
  • Once the oats have cooked a bit and started to look like soupy oatmeal add the salt and stir.
  • As it continues to cook add the cinnamon and dates, continue to let it thicken up just a bit more (you want it easy to stir). Next, add the walnuts, chia seeds, flax, and protein powder. Stir to combine.
  • When it has reached your desired consistency, it is ready to enjoy!! Of note, adding the chia seeds will thicken the oatmeal, so we suggest less cooking and letting it thicken up as it stands/cools.
  • Serve warm with added toppings of your choice, such as fruit, nut butter, greek yogurt, hemp hearts, extra chia seeds, more cinnamon, etc.

*Oatmeal is known to be a gluten-free food, but is often processed in facilities that also process wheat/gluten products. To avoid contaminated oats, we suggest purchasing oats noted to be gluten-free, especially if you have celiac disease or gluten sensitivity. 

We hope you enjoy!!!