Apple & Cinnamon Porridge with Toasted Walnuts

Name: Apple & Cinnamon Porridge with Toasted Walnuts
Total time: 15 min
Yield: 2
Ingredients: 120 g rolled oats; 500 ml oat drink; 2 apples; 1 tsp ground cinnamon; 1 pinch salt; 30 g walnuts, roughly broken; 2 tsp (about 14 g) maple syrup

Oats cooked slowly with grated apple so the fruit melts in, finished with toasted walnuts and raw apple for bite. Plant-based, warm, 15 minutes.

Vegan

A deep bowl of creamy pale porridge flecked with cinnamon, topped with grated apple, toasted walnut halves and a thin drizzle of maple syrup, a spoon resting in it.

Servings: 2
Total time: 15 min
Hands-on: 10 min

What you need

Saucepan
Box grater
Small dry frying pan

Ingredients

120 grolled oats
500 mloat drink— or water for a lighter version
2apples— one grated into the pan, one for the top
1 tspground cinnamon
1 pinchsalt
30 gwalnuts, roughly broken
2 tsp (about 14 g)maple syrup

How to make it

Toast the walnuts in the dry pan over medium heat for 3 minutes, shaking often, until they smell nutty. Tip them straight out of the pan — they keep cooking in it and go bitter fast.
Grate one apple coarsely, skin and all, and put it in the saucepan with the oats, oat drink, cinnamon and salt.
Bring it to a gentle simmer and cook for 8–10 minutes, stirring regularly. Stirring is not fussiness: it rubs starch out of the oats, and that starch is what makes porridge creamy rather than watery.
When it is thick enough to hold the trail of the spoon for a second, take it off the heat and let it stand for 2 minutes — it thickens again as it cools.
Grate the second apple over the two bowls while the porridge is hot, scatter the walnuts and finish with the maple syrup. The raw apple on top is the point: it keeps a fresh, sharp bite against the sweet cooked fruit underneath.

Per serving, roughly

Energy: ~495 kcal
Protein: ~12 g
Carbs: ~68 g
Fat: ~17 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

Protein version

Stir 20 g of vanilla protein powder per portion into the porridge off the heat, once it has stopped bubbling. Protein added to boiling porridge goes grainy. It takes the protein from roughly 12 g to 29 g per portion.

Coach's tip

An honest carbohydrate breakfast: about 68 g of carbs for the morning, with the apple's fibre to slow it down. At 12 g of protein it is the lowest-protein breakfast in this collection — if the rest of your day does not make that up, use the protein variation rather than a bigger bowl.

More recipes

Other recipes worth a place in your week.

BreakfastBircher Muesli with SkyrThe Swiss original rebuilt with skyr instead of cream: oats soaked overnight in apple juice, grated apple folded through. 26 g of protein a jar.BreakfastHigh-Protein Overnight Oats with SkyrFour jars, ten minutes, no hob: oats, skyr, milk and vanilla protein soaked overnight and topped with berries. 42 g of protein waiting in the fridge before an early session.BreakfastTurmeric Tofu Scramble on SourdoughFirm tofu crumbled into a hot pan with turmeric, smoked paprika and nutritional yeast, piled onto toasted sourdough with avocado. 24 g of protein.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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