I love this hearty oatmeal! It’s nutrient packed, super filling and one of my breakfast staples.

You can make this recipe stove top to eat immediately, or you can prep it as overnight oats for a nutritious and filling breakfast on the go.


  • 1 cup oats* (see note down below)
  • 1 small ripe banana, mashed
  • 1 1/2 cups unsweetened milk alternative (your choice), plus more to thin as needed
  • 1 cup frozen berry mix, or fruit of your choice.
  • 1/4 cup hemp hearts
  • 2 + tablespoons of natural peanut butter to top with
  • 2 tablespoons pumpkin seeds
  • 1-2 tbsp ground flaxseed
  • 1/2 tsp cinnamon
  • Some optional toppings:
    • Maple syrup to sweeten
    • Diced dates
    • Dried fruit
    • Shredded coconut
    • Chia seeds
    • Sunflower seeds
    • Vanilla
    • Vegan protein powder

Per serving (this recipe makes two servings), this recipe provides 19 grams of protein, 290 mg calcium, 4 mg iron, 2.6 mg zinc, 11 grams of fiber, 2.3 mg omega-3 ALA.

* I like to you steel cut oats or rolled oats for my oatmeal because of their hearty and chewy texture. You can use quick oats, rolled oats or steel cut oats for this recipe, just be mindful that they will all have different cooking times. Quick oats can cook in under 5 minutes, rolled oats 5-10 minutes and steel cut 20-30. If you are making this recipe as overnight oats, rolled oats are going to be your best bet. They will keep their shape and soften perfectly overnight. I do find that steel cut oats can work in overnight oats as well! I just let them sit overnight and the microwave with additional milk the following day.


Combine all of the ingredients but the nut or seed butter and nuts or seeds to top.

If cooking stove top, bring mixture to a simmer and then down to low heat. See above for different cooking times depending on the oats you have used.

If you are making this recipe as overnight oats, combing ALL of the ingredients, mix well and let sit in an airtight glass jar overnight. I personally do not like my overnight oats cold, so I will always reheat in a microwave for 2-3 minutes with some additional milk to warm up!

What makes this oatmeal so hearty?

If you get hungry a few hours after eating a bowl of oatmeal, I have to assume that you’re not bulking your bowl of oats up with nutrient dense additions!

The protein, iron and zinc in this oatmeal comes from a combination of the oats, hemp hearts, nut and/or seed butter and nuts or seeds to top. The berries will provide some vitamin C which will help with the absorption of the plant-based iron!

Not only does this recipe give you iron and zinc, but also a good dose of the essential omega-3 ALA from the ground flaxseed and hemp hearts.

The calcium in this oatmeal comes primarily from the fortified milk alternative, however, you could boost up the calcium content even more by adding chia seeds, swapping out your peanut butter for almond butter and adding in a tablespoon of black strap molasses.

What’s your favourite way to eat oatmeal? Let me know in the comments!

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