Apple, Carrot and Cinnamon Porridge

Start your morning with this simple Apple, Carrot & Cinnamon Porridge. Combining traditional rolled oats with fresh apple, grated carrot, cinnamon and crunchy almonds, this naturally sweet breakfast is comforting, filling and easy to prepare. It's a great option for a nourishing breakfast on a cool morning.Serves 2

Serves: 2
Difficulty: Easy
Prep Time: 5 minutes
Cook Time: 10 minutes

Why This Apple, Carrot & Cinnamon Porridge Recipe Works for Diabetes

This porridge combines wholegrain oats, fruit, vegetables, nuts and milk to create a balanced breakfast.

Oats provide soluble fibre, including beta-glucan, while the apple and carrot contribute additional fibre and micronutrients. Almonds add protein, healthy fats and extra fibre, helping make the meal more satisfying.

The recipe does contain carbohydrates from the oats, apple, carrot and milk, so portion size is still important. Choosing traditional rolled oats rather than highly processed instant oats can also be a simple way to include more minimally processed wholegrains.

Nutritional Highlights (Per Serving – Approx.)

With low-fat dairy milk

• Energy: 1,430 kJ / 342 kcal
• Protein: 4 g
• Total fat: 11 g
• Saturated fat: 2 g
• Carbohydrates: 45 g
• Dietary fibre: 9 g
• Sodium: 95 mg

Approximate values based on the original nutritional analysis. Values will vary depending on the milk and nuts used.

What's so good about these ingredients?

Rolled oats provide wholegrain carbohydrates and soluble fibre, helping make breakfast more filling.

Apple adds natural sweetness and fibre without needing added sugar.

Carrot contributes fibre, beta-carotene and other important nutrients.

Almonds provide healthy fats, protein, fibre, magnesium and vitamin E.

Cinnamon adds plenty of flavour without needing additional sugaR.

Ingredients

• 1 small red apple, diced
• 1 medium carrot, grated
• 1 cup traditional rolled oats
• 1 teaspoon ground cinnamon
• 1 cup reduced-fat milk or unsweetened plant-based milk
• 2 tablespoons slivered almonds or other chopped nuts

Method

1. Place the diced apple in a saucepan with ¾ cup water. Bring to the boil.
2. Stir in the rolled oats and return to the boil.
3. Reduce the heat and add the grated carrot and cinnamon.
4. Simmer for approximately 8–10 minutes, stirring occasionally, until the oats reach your desired consistency.
5. Stir through the milk and divide between two bowls.
6. Top with the slivered almonds and serve warm.

Diabetes-Friendly Tips

• Choose traditional rolled oats rather than sweetened or flavoured instant porridge sachets.
• Choose unsweetened plant-based milk if using a dairy alternative.
• There's no need to add sugar, the apple provides natural sweetness.
• Add extra nuts or seeds if you'd like more healthy fats and protein.
• For an even more protein-rich breakfast, serve with a spoonful of plain Greek yoghurt.
• If you monitor your blood glucose, your own readings can help you understand how this carbohydrate-containing breakfast works for you.

1. Can I use steel-cut oats?
Yes. Steel-cut oats can be used, although they generally require a longer cooking time and more liquid than traditional rolled oats. Follow the cooking instructions on the packet.

2. Can I use a plant-based milk?
Absolutely. Unsweetened soy, almond or other plant-based milks can be used. Keep in mind that their nutritional content can vary, particularly for protein and carbohydrates.

3. Do I need to add sugar?
No. The apple provides natural sweetness, while cinnamon adds extra flavour. If you prefer a sweeter porridge, consider adding a little extra cinnamon or some fresh berries rather than relying on added sugar.

4. Can I prepare this porridge ahead of time?
Yes. Cooked porridge can be refrigerated and reheated. You may need to add a splash of milk or water when reheating to achieve the desired consistency.

5. Can I add other toppings?
Definitely. Chopped walnuts, chia seeds, pumpkin seeds, plain Greek yoghurt or a small amount of fresh berries can all work well.