5-Minute Stovetop Oatmeal with Chia Seeds and Flax

This healthy oatmeal recipe comes together on the stovetop in 5 minutes for a nutritious, fiber-filled breakfast. Old fashioned rolled oats are cooked with chia seeds and ground flax with just a touch of maple syrup for sweetness. Top your chia and flax oatmeal bowl with fresh fruit, nuts, and a splash of milk for a well-balanced and satisfying breakfast.

If you’ve been a Daisybeet reader for a while, you know that I love all things oatmeal! Oatmeal is my number one favorite breakfast, whether it’s stovetop oatmeal, microwave oatmeal, baked oatmeal, or overnight oats.

As a Registered Dietitian, I appreciate that oats are an affordable, widely available, and nutritious breakfast food.

One serving of oats provides 15% of your dietary fiber needs and 5.3 grams of protein.

By cooking chia seeds and flax seeds into stovetop rolled oats, we boost both the fiber and protein content and add a dose of heart-healthy essential omega-3 fatty acids.

The combination of fiber, protein, and healthy fats ensure your bowl of oats will keep you full for hours, and help keep your blood sugar stable throughout the day.

This easy & healthy oatmeal recipe takes just five minutes to prepare. It’s vegan, nut free, soy free, dairy free, and gluten free (if using certified gluten free rolled oats).

Looking for more recipes to make with old fashioned rolled oats? Give these recipes with oats a try!

Ingredients in oatmeal with chia seeds and flax

You need just six simple ingredients to make this recipe:

• Old fashioned oats
• Chia seeds
• Ground flax
• Maple syrup
• Cinnamon
• Salt

Kitchen tools needed

You’ll need a small saucepan, measuring cups and spoons, and a mixing spoon to make this recipe.

Chia seeds vs flax seeds: what’s the difference?

Both chia and flax are types of seeds. In terms of taste, chia seeds have a bland flavor, while flax seeds have a mild, nutty flavor.

Nutritionally, there are many benefits of chia and flax seeds! They have some similarities but also some important differences when it comes to nutrition.

The table below compares the macronutrient values between chia seeds and flax seeds:

	Chia Seeds (28 grams)	Flax Seeds (28 grams)
Calories	138	150
Carbohydrate	12 grams	8 grams
Fiber	10 grams	8 grams
Protein	5 grams	5 grams
Fat	12 grams	9 grams

As you can see, chia seeds have more fiber than flax seeds, and flax seeds have more fat than chia seeds.

They have the same amount of plant-based protein.

Most of the fat in chia and flax seeds comes from heart-healthy polyunsaturated fatty acids, including omega-3 fatty acids.

Chia seeds and flax seeds contain an abundance of micronutrients. They both provide iron, calcium, magnesium, selenium, copper, zinc, and thiamin in varying amounts.

Read about the health benefits of a high fiber diet here.

Flax seeds are an excellent source of an antioxidant called lignans.

Lignans may have a role in fighting certain cancers (including breast cancer), reducing blood pressure, and reducing bone loss in menopause.

Overall, both chia seeds and flax seeds have lots of nutrition and health benefits. Include both in your diet to reap the maximum benefits!

How to make oatmeal with chia seeds and flax

1. Bring water to a boil in a small saucepan on the stovetop.
2. Add old fashioned rolled oats, chia seeds, ground flax seeds, cinnamon, salt, and maple syrup.
3. Reduce the heat to a simmer.
4. Cook uncovered for about 5 minutes, stirring regularly, until oats are thick and all the water has been absorbed.
5. Right away, portion into two bowls.
6. Add whatever toppings you like!

Flax nutrition tip: Always opt for ground flax, as opposed to whole flax seeds. Our bodies are unable to break down whole flax seeds during the digestive process, so we don’t have access to all the nutrients they provide. You can grind flaxseed yourself, or just purchase a bag of pre-ground flax.

Healthy oatmeal toppings

Oatmeal with chia and flax is a blank canvas for all your favorite toppings. Here are some oatmeal topping ideas:

• Fresh fruit: sliced banana, blueberries, strawberries, apples, raspberries, pear, mango, pomegranate seeds
• Dried fruit: dried cherries, raisins, chopped dates, dried cranberries, chopped dried apricots, dried coconut flakes
• Cooked fruit: stewed apples, poached apples, or poached pears
• Nut butter: peanut butter, almond butter, cashew butter, tahini
• Nuts: walnuts, pecans, peanuts, almonds, pistachios
• Dairy and dairy alternatives: Greek yogurt, cottage cheese, coconut yogurt, splash of milk or soy milk
• Spices: cardamom, turmeric, ginger, pumpkin pie spice

Can I prepare oatmeal ahead of time?

Stovetop oatmeal is best eaten right after you prepare it. (For oatmeal that you can prepare ahead of time, give one of these overnight oats recipes a try)!

If you do want to prepare oatmeal ahead of time, keep it in the fridge for up to three days. It will thicken up significantly as it cools in the fridge.

Add a generous splash of milk before reheating cooked oatmeal. Reheat it in the microwave for 1-2 minutes, or until warmed through.

Oatmeal nutrition & health benefits

Oatmeal is a very healthy food to include regularly in your diet, especially if you follow a plant-based diet because of its protein and iron content.

One cup of cooked oatmeal (about 1/2 cup uncooked) provides:

• 4 grams of fiber (15% of your daily needs)
• 5.3 grams of plant-based protein
• 1.7 mg iron (9% of your daily needs)
• 0.186 mg thiamin (16% of your daily needs)
• 55.89 mg magnesium (13% of your daily needs)

Oatmeal is one of the best food sources of soluble fiber, which can help lower “bad” LDL cholesterol levels. The main type of soluble fiber in oats is beta-glucan. This type of fiber is linked to health benefits including reduced cholesterol levels and supporting gut health.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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