Healthy No Added Sugar Oat Groats Porridge Recipe

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If you’re looking for a wholesome, nourishing breakfast that’s naturally sweet and satisfying, this No Added Sugar Oat Groats Porridge is the perfect choice. This apple porridge recipe is made with hearty whole oat groats and sweetened only by the natural flavours of apples, raisins and spices; this comforting porridge delivers a rich, chewy texture and long-lasting energy without any refined sugar. Whether you’re embracing a healthier lifestyle or simply want a delicious, healthy way to start your day, this simple recipe proves that nutritious food can be simple, flavorful and incredibly satisfying.

I make this porridge every Thursday night so it’s hot and ready on Friday morning. In the 7 cereals of the week, Friday is the day of oats.

Oat groats

Oat groats are the whole, minimally processed kernels of oats with only the outer husk removed. Unlike rolled oats or quick oats, oat groats retain their natural bran, germ, and endosperm, giving them a pleasantly chewy texture and a rich, nutty flavor. When cooked, they create a hearty and satisfying porridge that feels wholesome and nourishing, making them an excellent choice for breakfast, meal prep, or healthy side dishes.

One of the biggest benefits of cooking with oat groats is their impressive nutritional profile. They are rich in dietary fiber, particularly beta-glucan, which may help support heart health and maintain healthy cholesterol levels. Oat groats also provide complex carbohydrates for sustained energy, along with important nutrients such as protein, iron, magnesium, zinc, and B vitamins. Because they are less processed than other oat products, they digest more slowly, helping you feel fuller for longer and supporting stable blood sugar levels. Their versatility, nutritional value, and naturally satisfying texture make oat groats a wonderful addition to a balanced diet.

Overnight cooking:

This apple porridge using oat groats needs slow, long cooking. If you cook your porridge the night before, you will have it ready and warm in the morning!

I have an old AGA cooker, so I use the simmering oven for slow overnight cooking. But a slow cooker can be used to make this porridge.

Ingredients

• 1/2 cup of oat groats
• 2 apples
• 2 handfuls of raisins
• Cinnamon
• Sea salt

How to prepare the porridge

Soak the oat groats with a drop of lemon juice or apple cider vinegar for 8 hours.

Rinse the oat groats and put them in a small saucepan; a good stainless steel saucepan or a small cast-iron is best.

Cut the apples into small pieces, and put them in the saucepan with the oats.

Add the raisins.

If cooking in a cast-iron range, add 2 1/2 cups of water to the saucepan with the oats, apples, and raisins, and add a pinch of salt and the cinnamon. Cover and bring to a boil, then put in the Simmering Oven and leave overnight.

In a slow cooker, add 2 cups of water, the oats, apples, and raisins, and a pinch of salt and cinnamon. Set it to low

In the morning, you will have the delicious porridge ready to eat.

Serving suggestions:

Serve with toasted almonds to add protein and a nutty taste to your morning breakfast.

Date syrup combines well with this porridge.

A hot herbal tea to complete.

Other No-Added-Sugar Recipes:

• 

  No sugar, healthy cinnamon apple cake easy recipe

Healthy No-Added-Sugar Oat Groats Porridge Recipe

mylittleflowerbuds

This Healthy No-Added-Sugar Oat Groats Porridge is a hearty, nutritious breakfast made with whole oat groats and naturally sweet ingredients. Slow-cooked until tender and creamy, it offers a delicious nutty flavour and satisfying texture without any refined sugar. Packed with fibre, complex carbohydrates, and essential nutrients, this wholesome porridge provides sustained energy and keeps you feeling full longer. Perfect for a cosy morning meal, it’s an easy and nourishing way to enjoy a naturally sweet breakfast.

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Prep Time 8 hours hrs 10 minutes mins

Cook Time 8 hours hrs

Course Breakfast

Servings 4

Equipment

• A slow cooker or a good saucepan.

Ingredients

  

• 1/2 cup of oat groats
• 2 apples
• 2 handful of raisins
• Cinnamon
• Sea salt

Instructions

 

• Soak the oat groats with a drop of lemon juice or apple cider vinegar for 8 hours.
• Rinse the oat groats and put them in a small saucepan; a good stainless steel saucepan or a small cast-iron is best.
• Cut the apples into small pieces, and put them in the saucepan with the oats.
• Add the raisins.
• If cooking in a cast-iron range, add 2 1/2 cups of water to the saucepan with the oats, apples, and raisins, and add a pinch of salt and the cinnamon. Cover and bring to a boil, then put in the Simmering Oven and leave overnight.
• In a slow cooker, add 2 cups of water, the oats, apples, and raisins, and a pinch of salt and cinnamon. Set it to low
• In the morning, you will have the delicious porridge ready to eat.

Notes

Date syrup combines well with this porridge.

A hot herbal tea to complete.