Oat Free Low Carb Porridge Recipe

 

 

Looking for a low carb porridge that supports blood sugar balance, fights inflammation, and keeps you full for hours? This oat-free porridge is the perfect nutrient-dense breakfast for anyone following a low carbohydrate or gluten free diet — or simply wanting to start the day with a more balanced, anti-inflammatory meal.

Unlike traditional oat-based breakfasts, which can cause blood sugar spikes (especially when topped with honey and fruit), this low GI porridge is rich in fibre, protein, and healthy fats — making it a great option for those managing type 2 diabetes, prediabetes, insulin resistance, or simply trying to reduce sugar cravings.

Why You’ll Love This Recipe

• Oat-free and grain-free – no glucose rollercoaster

• Diabetes-friendly – balanced fats and protein to support blood sugar control

• Gluten free – suitable for coeliacs or those avoiding gluten

• Hormone supportive – includes optional guidance for seed cycling

• Naturally anti-inflammatory – rich in omega 3s, magnesium and fibre

• Customisable – adapt to your nutritional needs or supplement plan

Many people unknowingly start their day with a high-carb breakfast like oats with fruit and honey — setting off a chain reaction of blood sugar spikes, cravings, and energy crashes. This oat-free porridge offers a more stable alternative that supports metabolic health and energy balance.

 

INGREDIENTS

• 1x tbsp pumpkin seeds

• 1x tbsp walnuts

• 2x tbsp coconut flakes

• 3x brazil nuts

• 1x tsp cinnamon

• 1x tbsp chia seeds

• 1x tsp cacao powder

• 2x tbsp ground flaxseeds

• 1/2 cup almond milk

• water

• Fruit - to serve

 

METHOD

1. In a blender, mix the pumpkin seeds, walnuts, & coconut flakes pulse until they form a powder. Once blended put in a saucepan. Then blend the brazil nuts in the same way & add to the pan. Add the cinnamon, chia seeds, cacao powder, & ground flaxseeds to the saucepan.

2. Add the milk and the water and then place on a low heat. Continue to stir until warmed through and the porridge has reached the consistency that you're happy with. Additional water can be added if it gets too thick.

3. Serve with fresh fruit eg. berries or sour apple.

Optional extras: protein powder, collagen, prebiotic powder, psyllium husk, or any supplemental powder that would normally go with a drink. You could swap out the almond milk for canned coconut milk to increase the fat content.

Seed cycling for hormonal balance: If you’re having menstrual cycles, you could adapt this recipe to support optimal hormone balance. Days 1-14 of your cycle would be 1x tbsp of pumpkin seeds & 1x tbsp flaxseeds, on days 15-28 (or until you bleed) use 1x tbsp of sunflower seeds & 1x tbsp of sesame seeds.