Quinoa & Chia Oatmeal Mix

4.7

(14)

11 Reviews

Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.

Carolyn Casner

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

10 mins

Total Time:

10 mins

Servings:

Yield:

4 cups mix

Nutrition Profile:

Diabetes-Friendly Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Low-Calorie

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Ingredients

2 cups old-fashioned rolled oats
1 cup rolled wheat and/or barley flakes (see Tip)
1 cup quinoa
1 cup dried fruit, such as raisins, cranberries and/or chopped apricots
½ cup chia and/or hemp seeds
1 teaspoon ground cinnamon
¾ teaspoon salt

Directions

To make the hot cereal dry mix: Combine oats, wheat and/or barley flakes, quinoa, dried fruit, seeds, cinnamon and salt in an airtight container.
To make 1 serving of hot cereal: Combine 1/3 cup Quinoa & Chia Oatmeal Mix with 1 1/4 cups water (or milk) in a small saucepan. Bring to a boil. Reduce heat, partially cover and simmer, stirring occasionally, until thickened, 12 to 15 minutes. Let stand, covered, for 5 minutes. Stir in a sweetener of your choice and top with nuts and/or more dried fruit, if desired. Makes 1 cup.

Tips

To make ahead: Store airtight for up to 1 month.

Tips: Rolled barley and wheat flakes are steamed, dried and rolled-flat whole grains. They can be cooked to make a hot cereal and used in place of rolled oats in most recipes. They're usually near other whole-grain cereals.

Originally appeared: EatingWell Magazine, November/December 2016

Nutrition Facts (per serving)

196	Calories
4g	Fat
36g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 12
Serving Size 1/3 cup dry mix
Calories 196
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 6g	22%
Total Sugars 8g
Protein 6g	12%
Total Fat 4g	5%
Saturated Fat 1g	3%
Vitamin A 6IU	0%
Vitamin C 0mg	0%
Folate 37mcg	9%
Sodium 149mg	6%
Calcium 59mg	5%
Iron 2mg	13%
Magnesium 91mg	22%
Potassium 247mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Quinoa & Chia Oatmeal Mix

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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