Healthy Oatmeal with Chia Seeds

Name: Healthy Oatmeal with Chia Seeds
Prep time: 10 min
Cook time: 40 min
Yield: 8 servings
Ingredients: 3 ½ cups unsweetened nondairy milk; 2 ½ cups water; 2 cups oat groats; 4 apples chopped; 4 Medjool dates pitted and chopped; 2 teaspoons cinnamon; ½ teaspoon ground cloves (optional); 4 cardamom pods or a pinch of ground (optional); ¼ cup chia seeds (whole or ground); ¼ cup flaxseed meal (optional); ½ cup hemp hearts (optional)

Start your day with this easy oatmeal with chia seeds recipe! Packed with fiber, protein, and omega-3s for a healthy, filling breakfast.

Glycemic Load: 20.9 (High)

358 calories per serving

Serves: 8

Prep: 10 minutes

Cook: 40 minutes

Original recipe: cookingforpeanuts.com

About This Calculation

Healthy Oatmeal with Chia Seeds has a high glycemic load of 20.9 per serving — significant blood sugar impact — consider pairing with protein and fiber, or adjusting portion size.

The primary glycemic load contributors are oat groats (GL 11.9), apples with skin (GL 3.7), Medjool dates (GL 3.4). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.