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Wednesday, February 8, 2012

Clean Eat Recipe :: Apple-Cinnamon Steel Cut Oats

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This is a very simple (yet delicious) oatmeal recipe you can make overnight in a slow cooker that yields 12-14 servings! When making oatmeal in a slow cooker it is important to use steel cut oats which are the least processed form of oats aside from groats.  They are high in fiber and protein and are low on the glycemic index (about 40-45) so they are a perfect complex carbohydrate breakfast option (and this recipe makes it easy to have for the entire week)! Enough with the details, here's the recipe:

Apple-Cinnamon Steel Cut Oats

Ingredients:
3 cups Organic Steel Cut Oats (Use Gluten Free Steel Cut Oats for a Gluten-Free Alternative)
10 cups water (you can use more, but we like the thicker texture)
1 cup unsweetened applesauce
1/2 c Ideal Brown No Calorie Sweetener
3 Tbsp cinnamon
1-2 tsp nutmeg
1 tsp salt
1.5 tsp pure vanilla extract (avoid HFCS!)

Directions:
1.  Spray your crock pot with non-stick spray.
2.  Put all the ingredients into your slow cooker and cook overnight on low (around 8 hours).


3.  Wake up to the delicious smell of your Apple-Cinnamon Steel Cut Oats.  Don't freak out...the picture below is what your oats will look like when you wake up.


4.  Stir a few times & serve!  See - all you have to do is stir, stir, stir!  :-)


If desired, you can add sliced apple, walnuts, almonds, flax seed, protein powder, or fresh berries.

He & She Tip:  Store in a container that holds at least 3.5 liters.

Gluten Free Version:  Use Gluten-Free Steel Cut Oats as an alternative.

Makes approx 12 servings.  I have found each serving to be around 1 1/2 cups.  However, if you have a scale you may want to weigh yours & divide that by 12 to get a more accurate weight of the serving size.

Macros (per serving):
Calories - 153
Fat - 3.1 g
Carbs - 30 g
Fiber - 4.4 g
Sugar - 0.8 g
Protein - 6.2 g

Enjoy our recipes?  Get help with your grocery shopping here.

- Scott

116 comments:

  1. LOVE this recipe! Made it this past weekend as part of a clean Mother's Day Brunch- it was a hit!! Thanks! :)

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  2. Awesome Amanda! Good to hear! Thanks for trying it out! :-)

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  3. How do you store and reheate for the whole week??

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    1. We use a very big container that holds about 3.5L and keep in the fridge. Then we just scoop out about 1.5 cups and heat in microwave. It's so easy to make (takes about 5 minutes) and provides breakfast for the entire week!

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  4. Just made this last night!! So yummy! I didn't have unsweetened vanilla almond milk so I used almond coconut milk! Love that I have breakfast ready for my husband and me for the week so I don't have to prepare it every morning.

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  5. I made this last night. I followed the recipe exactly, but this morning it looked like dark brown soup. Any suggestions?

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    1. Once you stir it up, it should look better.

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    2. It did look more like oatmeal after I stirred it up, but was still dark brown with a jello like consistency. Is this what it's supposed to be like. It looked nothing like the picture you posted.

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    3. i just made some and its the same way! Very jellowy for some reason...and very dark brown.

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    4. It may have something to do with the various brands of oats being used. Try adding a cup of water or almond milk next time and see how that works. You can probably even add as many as 3 cups of liquid to get the desired consistency.

      The traditional serving of steel cut oats is not similar to the quick oats or Quaker style oats you're used to. Since they're cooking for so long, they absorb a lot more of the water.

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  6. 3 tablespoons of cinnamon might have something to do with the dark color. I was afraid to use that much. We'll see tomorrow. Thanks for the recipe.

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    1. I also used oat groats. It worked great. I halved the cinnamon and it seems to be enough.

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    2. Thanks for your tips on the recipes! I hope you love it!

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  7. I bought Bobs Red Mill steel cut oats from costco, but they just so happen to be the quick cooking kind :/ I didn't notice. Do you think I could still do this with them in the crock?

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    1. You can still do this, but it will likely only take 1.5 hrs on low.

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  8. Hi,
    I want to know if I can use apples instead of applesauce and if so, how many? BTW, this looks delicious!!

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    1. Somkhe, You would have to add additional liquid in order to do this... see our post on making applesauce at http://www.heandsheeatclean.com/2011/11/he-and-she-slow-cook-clean-crock-pot.html.

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  9. I'm having a hard time finishing one meal by the time im done it's time for another! Especially these oats r so filling! Do u need to finish each meal?

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    1. You want to make sure that you are getting an adequate amount of calories in each day for your body to properly fuel itself and to rev up your metabolism. Try to make yourself eat when you are supposed to... it will get much easier!

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  10. These are SO good! I keep them in the fridge for quick & easy breakfasts. I just do mine on the stovetop over 45 mins/low/stirring.

    The cals seem so low, for such a large serving. Almost too good to be true?!

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    1. That's why oatmeal is so great! It's a good, low calorie complex carbohydrate with a low glycemic index and many other beneficial health factors as well like reducing cholesterol.

      We're glad you enjoy it as much as we do! I'll have to admit, it is delicious...better than that instant microwave stuff that's loaded with sugar and other unnecessary ingredients!

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  11. I am going to look for steal cut oats this weekend, but do you add milk to this when you eat it or just eat it plain?

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    1. We do not add anything else once they have been cooked. We cook them as listed above & eat them just like that. You could top them with walnuts or blueberries if you wanted to. You will love the flavor that the oats have just cooked without anything else! Let us know what you think after you try them this weekend!

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  12. I"ve been reading so much about NOT reheating in the microwave (because it destroys the food etc) but i see here you do alot of that. What are your thoughts on the negative talk about the microwave?? I was about to sell mine since I hardly ever use it because of what i've been reading but it sure is easier to microwave!
    thanks

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    1. Hi Traci! We actually do not use the microwave that often. I used to drive around all day for work so I got used to eating all of my food cold. I will occasionally heat up these oats in the microwave but I also like them cold! A microwave is convenient for people who cannot cook their meals fresh at home but we try to limit our use of it...however, I do not see us getting rid of it anytime soon! :-)

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  13. This may be a stupid question, what type of cooking spray? And wouldn't that be a type of chemical type substance?

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    1. Lupe, that's not a stupid question at all! We use Extra Virgin Olive Oil in a Mister bottle. You can check out the Misto spray bottle on the "FIT finds" tab above - it's such an awesome kitchen tool. I couldn't live without it!

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  14. Hi guys,

    If trying to lean out is having 1 serving of these oats along with a few hard boiled egg whites ideal? Or is the carb load too high?

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    1. i should have added that i would be eating this for breakfast. along with a banana as well

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    2. We can't really say based off of the information you provided since we don't know if you are male/female, your height, weight, activity level, current diet, etc. However, I can suggest that you may want to skip the banana in this combination for purposes of the carbohydrates.

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  15. Sorry Tiffany,

    I am a 5'3'' female, 135 pounds. I lift hard and heavy about 5-6 days a week and run about 6 days a week. I add the banana because I wake up at 445-5 to run about 4-6 miles. So that is what I eat before I run and then when I finish I eat my breakfast. I eat one serving of them and 3 hardboiled egg whites. I don't eat many other carbs at all throughout the day until after my workout which is just a fruit. I eat clean, and only clean, at every meal. I am just afraid that there are too many carbs and/or not enough protein in these. I'm thinking of adding a protein shake along with this to make up for the protein. What do you think?

    Thank you!

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    1. No problem! I think that you definitely need the banana before a run of that length.

      As for the oats and the eggs, this sounds pretty good to me. I think either a protein shake, or increasing your eggs would be a good option.

      Remember to have protein after your lifting sessions as well!

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    2. Oh I have a shake along with my apple! Thanks so much!

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  16. Can I use honey or maple syrup instead of ideal brown no calorie sweetner?

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    1. The reason I'm asking if I can use honey or maple syrup instead of Ideal Brown no calorie sweetner is Ideal is not all natural. It contains sucralose.

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    2. Ideal Brown No Calorie Sweetener contains less than 0.3% Sucralose. You could try it with honey or maple syrup if you would like. Let us know how it turns out!

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  17. Oh My Word! I eat oatmeal every morning, but this tops them all! Even my lids love it! Thank you so much for sharing this recipe!

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    1. We are glad you enjoyed it! Thanks for trying it out! :-)

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  18. I have to admit that I was really skeptical when I decided to try this recipe, but I plopped everything in my slow cooker last night and it came out amazing! This is my first week of getting started trying to eat clean, so thank you so much for all of these delicious-looking recipes... Next up to try is the Salsa Chicken!!

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    1. Awesome Kimberly! We love the Salsa Chicken as well...we make these two basically every week! Good luck with your journey! Keep us updated! :-)

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  19. I cannot wait to make this! After reading this recipe I asked my mom for a crock pot for my new apartment. This will be the first of your many awesome slow cooker recipes I will try! You guys are awesome. Makes eating clean fun!

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    1. Thank you Allison! We hope to have more slow cooker recipes soon - just in time for fall! :-)

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  20. Can you substitute fat free milk instead of almond milk? I just wonder about the milk boiling over.

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    1. You definitely can. I would suggest if you are going to drink cow's milk, to try the 1% or 2% varieties, as they typically have less sugars.

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  21. WOW WOW WOW! I am an oatmeal junkie, but brand new to the steel cut version thanks to my trainer. I am in oatmeal heaven right now. I ended up with 7 quart jars full plus a 1/2 cut bowl that was my breakfast after my workout. I am so impressed. They are delish and my breakfasts are ready for more than a week since I am the only oatmeal lover in my house. But that is fine. With my hectic schedule I am loving being able to heat these up quickly, eat and go. Love you site to the moon! :-)

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    1. Thanks! I like the leftovers more than freshly made. We'll likely add some more oatmeal recipes, so stay tuned!

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  22. I just put this in the crock pot! I cut the recipe in half since it's only for me and used regular whole milk, I hope it's good. I can't wait til the am. I am like a kid on Christmas eve!

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    1. The recipe was delicious! I liked it better after it had been refridgerated. I added rasines and gofi berries to each portion, yum! Going to make more this week!

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    2. Also I used Sucanat as my "sugar" and it was great (since I've never heard of the no calorie sweetener)

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    3. Great suggestions Bridgette! I hope you enjoyed it Bee!

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  23. For some annoying reason, steel cut oats really upset my stomach. Can i use regular oats for this?
    Meredith

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  24. Made this last night and had it before my run this morning. I loved it! Thanks

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  25. So this in mornings u guys just eat the oat meal ? Do u add a protein to the meal?

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    1. We always pair it with protein, usually eggs (boiled or scrambled).

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  26. For someone who loathes oatmeal I went out on the edge and made these today because I am so tired of eggwhites for breakfast. Not only did my house smell amazing all day but this oatmeal is out of this world delicious!! I can't WAIT to eat before my run tomorrow morning! Thank you!!!

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    1. Thank you trying it Talitha!! We are glad you liked it! :-)

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  27. Hi, I am really looking forward to trying this tonight! Can the recipe be be cut in half since I will be the only one eating? Cathy

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    1. We have never tried to cut it in half but I do not see why it would not work! Please let us know how it turns out in case other people have the same question! ;-)

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    2. I made this last night and cut the recipe in half. It turned out great.

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  28. How many quarts is the crockpot you both use? I'm discovering the one I have is becoming too small for these recipes. Thanks!

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    1. Hey there! The one that we use is a 6-Quart! I hope this helps. :-)

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  29. Made this last night so we could have something new for breakfast. It's delicious! My 7 year old DS ate a bowl and then asked if he could take some to school for lunch. :) I'd say it's a hit here!

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  30. Has anyone tried this recipe without the applesauce? I am allergic to apples but would love to try this without them!

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    1. You could definitely do that! You could also try it with "pear"sauce.

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  31. Holy balls, I made this last night and it turned out AWESOME!!! I put a few apples and nuts on mine and it was delicious. Even my picky hubby and kids enjoyed it. Thank you guys for proving healthy, yet tasty recipes.

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    1. I love to put walnuts on mine! We are glad that you liked it!

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  32. Could I use stevia in the raw as the sweetener instead?

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    1. I used Stevia in the Raw last when making this for the first time. It's yummy and very filling!

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  33. Is it possible to leave the sweetener out of the recipe for cooking and add it to taste later on? My boyfriend refuses to eat anything with even a trace of sucralose in it...

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    1. Yes you could! It may be a little harder to mix the sweetener in later, but give it a shot!

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  34. How accurate are the macros? 1 1/2 cups is a lot for the serving and 1/4 cup DRY oats (which equals 1 cup when cooked) is 140 calories alone. So 1 1/2 cups would be more than 153 calories wouldnt you say?

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    1. We use myfitnesspal.com to determine macros and have found it to be fairly accurate.

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  35. This is the first recipe of yours I've made. So obsessed and can't wait to try more! So easy to make and even easy clean up. Even my one year old loved it! Thank you so much for the ideas and inspiration

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    1. Thank you! We are so glad that you like it! Thanks for following our blog! :-)

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  36. If you were going to make the serving size smaller, how would I figure out the macros for that? I am new to this!

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    1. Amy,

      The best thing for you to do would be to plug it in to myfitnesspal.com under the recipe builder.

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  37. I'm new to the site and just made this oatmeal the other day. It was delicious. I chose to omit the sweetener because I'm not a fan of it, used the sweetened almond milk instead of the unsweetened (could only find the sweetened one), and used just a little more vanilla. Everyone in my house loved it except for one picky 15-year-old. Thanks for a great site and am looking forward to making more recipes from here!

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    1. We are delighted to hear that (almost) everyone loved it. Glad you found us!

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  38. I made this a couple weeks ago but I did not like the way it turned out. My husband on the other hand really enjoyed it. I am not sure what I did, but it seemed kind of slimey to me. Anyway, I split the portions in half and refrigerated his, so he could warm and eat each morning with nuts and fruit. I took my portion, on my friend's advice, and laid it flat in cookie sheets with added dried fruit, nuts and healthy cereal and made a kind of cereal type bar out of it! I ate my whole portion as snacks over the week.... so I don't feel like it was wasted.

    I just wish that I could figure out what made it slimy. Could it be the applesauce? I don't know...

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    1. Laura,

      It could definitely be the applesauce! That was a great alternative suggested by your friend though. Was it good?

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  39. i just made this last night and im really happy with the results. thank you so much for the wonderful recipe. one question though. if i left this in my refrigerator, what do you think would be an appropriate shelf life? im thinking i may freeze half the recipe just in case.

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    1. Morgan, We always suggest 3 days in the fridge on most of our recipes.

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  40. My wife made these for us last night and they are absolutely delicious. Thanks for the recipe!

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  41. Thank you so much for this recipe. This is the first time I have ever made oatmeal and the entire family LOVES them. Score!!

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    1. That's exciting and refreshing to hear Christina!

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  42. I just wanted to let you know that this recipe was awesome!! I'm actually showing it on my blog tomorrow and have linked back to your website. I'm your newest follower and can't wait to try more recipes.

    Kimberly @ mypinterestreality.com

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    1. So glad you shared it with your readers Kimberly!

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  43. If I make 12 servings (only for me), can I keep the oatmeal in the refrigerator for up to 11 days or should I freeze meals 6-12?

    Thanks!

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  44. This was awesome! It tasted like a cinnamon bun without all the guilt. I also reduced the amount of cinnamon and used pure maple syrup in place of the brown no-sugar. It came out to a perfect consistency!!

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    1. That's a great way of explaining the recipe Kathleen!

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  45. I plan to make this tonight.... Can I use stevia instead of no cal sweetener? If so, how much?? Thanks!!!

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    1. Of course Tracy! Cup for cup on the substitution.

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  46. So in my sick delirium, I sabotaged this clean eating recipe! I used Splenda/Brown sugar mix (10cal per 1/2 tsp) and on top of that read 1 1/2 cups sugar instead of 1/2 cup! My recipe macros are now 230cal with 34g of sugar! I had a 1/2 cup yesterday before my 8 mile run and a full cup this morning for breakfast but I'm thinking I should just throw out the pot and call it a loss....I'll never reach my fitness goals eating this mess....thoughts?? Suggestions??

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    1. FYI i just threw it out....and didnt feel guilty about it at al :)

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    2. We are glad you threw it out, but NO sabotaging in the future! You can do this! Eat clean!

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  47. I have been eating this on and off for 1+ years.. love it. Have modified the recipe to my tastes, omitting all the sweetener products and increasing the apple sauce amount. I make half the amount since it is just me eating this and it does me for 5 breakfasts, then I have other eat clean breakfasts on weekend. I love how it keeps in the fridge. I just fill a bowl every morning, add a little almond milk and re heat. Top with some walnuts and different fruits (sometimes no fruit). Thanks for sharing this recipe. It is a staple in my home.

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    1. SO glad you like it so much D! Adding the extra liquid is key to the reheat!

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  48. Stupid question but are we supposed to put the crockpot cover on!?

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  49. I was just looking at this recipe and it looks delicious! However, I am a college student with no crockpot....are there any other ways to prepare this? Thanks!

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  50. Making this tonight, I wonder how it'll come out tomorrow morning!

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  51. I just made this last night and it seems like 1 1/2 cups is way too much for one serving. I only get about sevenish servings if I do that rather than the full 12. I thought that was weird considering I followed the recipe to a T. Also, I read some people had problems with their oats being too jello-y, but mine are more watery than anything. Still an alright consistency I will still eat it, but maybe I will eliminate some of the water next time.

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  52. What size crock pot do you use for your recipes?? I only have a 4 quart one.

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  53. Replies
    1. We are so glad that you liked it Melissa!

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  54. Ok, this is a crazy question I'm sure. Do I wait for the oatmeal to cool before putting it in a container and in the fridge. Also, once I put it in the fridge how many days can I eat from it?

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  55. in the words of my 2 1/2 year old daughter: "I want more please, I LOVE it!" ;)
    Tasted great even though it's more pasty than it looks in the pics. I used 1/3 Cup brown sugar since I didn't have any brown Ideal, but I figure for that much oatmeal, 1/3 cup split between all those breakfasts isn't a big deal, right?? ;)

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  56. hi, I was wondering could you use stevia in the raw for the sweetener instead of the ideal brown sweetener?

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  57. Thanks for the recipe, this looks great and I can't wait to try it! I love steel cut oats. I have a similar clean eating steel-cut oats recipe on my blog, but it's one that you make on the stovetop, in case you're a procrastinator like me and don't get everything ready the night before: http://www.askforseconds.com/sweet-cinnamon-steel-cut-oats/

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