Creamy Oatmeal with Apple & Yogurt – Low GI & Nut-Free

Category: Breakfast, Low GI, No Nuts, Focus, Energy
Estimated reading time: 2 min
Preparation time: 10 min

Categories: Low GI, No Nuts, Focus, Energy, Breakfast
Estimated reading time: 2 min

Start your day with this smooth and naturally sweet oatmeal. Made with rolled oats, grated apple, and a dollop of Greek yogurt, it’s perfect for slow energy release, satiety, and sharp morning focus – ideal for sweet breakfast lovers & without any nuts.

Ingredients (1 portion):

• 40g rolled oats
• 120ml oat or rice milk (unsweetened)
• 1 small apple, grated
• 2 tbsp plain Greek yogurt (or coconut yogurt)
• 1 tsp chia seeds
• ½ tsp ground cinnamon
• Optional: 1 tsp maple syrup or a few drops of stevia
• Optional toppings: pumpkin seeds, sunflower seeds, coconut flakes

Instructions:

• Combine oats, milk, grated apple, and cinnamon in a small pan.

• Simmer over low heat for 5–7 minutes, stirring occasionally.

• Remove from heat, stir in chia seeds, and serve warm.

• Top with yogurt and any optional toppings.

✔️Use stewed apple or pear instead of grated for an even gentler GI profile.

✔️Rolled oats are low GI only when minimally processed (not instant). Choose "steel-cut" or "traditional" oats for best results.

✔️Chia seeds are great for satiety and blood sugar balance — a spoonful goes a long way!