Bananas Foster Oatmeal


1 cup rolled oats
2 bananas (mashed, ≈2 cups)
2 cups unflavored plant milk
1⁄2 teaspoon pure vanilla extract
2 teaspoons pure maple syrup (optional)
1⁄2 teaspoon ground cinnamon
1 pinch ground nutmeg (optional)
1 pinch sea salt
2 tablespoons chia seeds
2 tablespoons walnuts (chopped, optional)


  1. In a saucepan, combine oats, mashed banana, plant milk, vanilla, maple syrup (if using), cinnamon, nutmeg (if using), and salt. Cook over medium heat until creamy, about 10 minutes.
  2. Serve oats topped with chia seeds and chopped walnuts, if desired.

Tip: Store any leftover oatmeal in an airtight container in the refrigerator for up to 3 days.

Unflavored Plant Milk: Plant milk is the term we use to describe the plant-based milk of your choice. Rice, oat, hemp, almond, and soy milk are all varieties of plant milk. Look for unsweetened, unflavored plant milks.
Pure Maple Syrup: Maple syrup is boiled down sap from the maple tree. Make sure to purchase “pure maple syrup” (not “pancake syrup,” “table syrup,” or “maple-flavored syrup,” or even just “maple syrup,” as they contain artificial maple flavor and cane sugar or corn syrup).
Chia Seeds: Look for chia seeds in the natural foods or baking aisles at your grocery store. For most recipes, either ground or whole will work.

Vegetarian, Dairy-Free 
Bananas Foster Oatmeal topped with walnuts and chia seeds in a white bowl - a diabetic-friendly recipe
Scroll to Top