Steel Cut Oats - A Perfect PCOS Breakfast - PCOS Diva
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Steel Cut Oats – A Perfect PCOS Breakfast

The mornings have been subzero lately, and I haven’t felt like starting my day with an ice cold protein smoothie. I have been craving a hot comforting breakfast, and a hot bowl of oatmeal and berries will surely satisfy.

When the weather is really cold outside, my favorite breakfast is oatmeal. Not the Quaker instant -type, it has way too much sugar and is far too processed. It would send my blood sugar soaring. Steel cut oats or slow-cooking oats are a much better choice for the PCOS diet. These types of oats are minimally processed, (perfect for eating like a Diva), will help keep blood sugar levels steady and minimize cravings.  When you have PCOS, it is critical to combine carbs and protein to keep insulin levels in check. The way I accomplish this is to add 1 scoop of PCOS Diva Power Protein and 1-2 tablespoons of almond butter.

The only downside to steel cut oats (sometimes referred to as Irish or Scottish Oats) is that it can take about 30 minutes to cook. So, I will make 4 servings on Sunday night when I have a little extra time and place them into individual serving containers. The oatmeal will stay fresh in these containers in the refrigerator for up to five days. When it’s time for breakfast, simply reheat then add a splash of milk (almond milk if you avoid dairy like I do).

Amy’s Steel Cut Oatmeal

4 cups water

1 cup organic steel cut oats

1 T virgin coconut oil (see my post about VCO)

1 scoop PCOS Diva Power Protein

2 T almond butter

1 T agave nectar

2 tsp cinnamon

1/2 tsp nutmeg

1 cup frozen blueberries or raspberries

1/2 cup chopped walnuts, almonds or pecans

1/4 cup dried cranberries

Bring water to a boil. Slowly stir in the oats. When oatmeal begins to thicken, reduce heat. Simmer uncovered for 20 minutes. Add remaining ingredients and simmer for another 10 minutes stirring occasionally.


Amy Medling, PCOS Diva founder and PCOS Health Coach

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  1. Hi, the book you recommed, The Diet for PCOS and infertility, does not list oats for the recommended level of the plan. Did you eat steelcut oats while on this plan? I’ve tried your recepie and love it! but was dissapointed when I saw that it is not part of the plan. Or am I missing it? I havent’ finished reading the whole book yet.

  2. Thank-you for responding to me on Twitter (@ErinRN) that’s how I found your blog which is filling me with hope because all the changes I need to make seem so overwhelming. Ever since I read Super Foods Rx a few years back (and being an RN) my interest in healthcare and healing has been leaning toward the natural route. Have you ever read “Spontaneous Healing” by Dr. Andrew Weil? I HIGHLY recommend it.

    Anyways, I have a question about oatmeal. I have always loved the Quaker Oats original slow oats. Not the instant, quick stuff. Is this the same as steel cut or similar? Or just like eating that nasty instant stuff?

  3. Erin-
    Thanks for the comment. I love Dr. Weil but have not read that particular book. I will pick it up. Like you I always used Quaker Old Fashioned Oats until I started reading great things about Steel Cut Oats. Steal cut is the whole oat kernel which is cut into small pieces. My kids and husband actually prefer the steel cut oats now. They have a heartier texture but take a bit longer to cook – about 30 minutes. By the way, I also have a Facebook page where there are some interesting discussions going on if you want to join. My lifestyle changes didn’t happen overnight. It will take some time but keep plugging away. When you start feeling better it is so worth it!

  4. I have been cooking them in a low crock pot overnight and my family has grown to love waking up to the smell of cinnamon in the morning. Do you think there is an issue with cooking them this way, could this over process the oats causing them to have a higher affect on my blood sugar?

    Looking forward to trying your recipe, bought my rice protein and agave nectar today!

  5. Do you know if it’s safe to have this protein powder while breastfeeding?
    Love your blog:)

  6. Lila-
    I think as long as you avoid soy protein powder, a natural sweetened (with stevia) would be fine but when in doubt ask your doctor!

  7. Do you still suggest this recipe even though it calls for agave nectar? Or would you swap honey or maple syrup?

  8. As soon as Jumpstart is over, I am going in and updating all of my posts. I would use honey or maple syrup instead.

  9. Amy, thanks for the breakfast idead, my question is…is it ok for PCOS girls to have uncured bacon with our eggs?

  10. I am curious about purchasing oatmeal. Do you recommend looking for gluten free oats, or is regular oatmeal okay? There is such a huge price difference! Just not sure how vigilant to be about gluten.

  11. I don’t purchase the gluten-free oats. In my opinion, if you are celiac you will want to, but if just gluten-intolerant regular oats will probably be okay.

  12. I tried the oatmeal for breakfast to day, but I didn’t have rice protein powder, so I used hemp protein instead. I never liked oatmeal before, but this was delicious! And the best was that I can make it the day before and warm it up in the morning if I’m pressed for time. It kept my stomach full for about 3-4 hours 🙂 Thank you Amy!

  13. I tried to follow ur instructions on how to cook the oats but i feel like its not turning out right i boiled 4 cups water then added 1 cup oatmeal but it got messy the water is yellow n i unno if its cooked :/