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Steel Cut Oats Healthy Breakfast Recipe

Steel Cut Oats prepared with maple syrup, apples, and pecans makes a delicious and filling breakfast. The apples and pecans are sautéed in maple syrup and coconut oil for a healthy topping that warms you through.

Cooked Steel Cut Oats With Fried Maple Apples And Pecans
Cooked Steel Cut Oats with Scrumptious toppings make a hearty breakfast.
Steel Cut Oats With Fried Maple Apple Pecans
Warm and comforting, this breakfast will stay with you and satisfy.

Can you eat Steel Cut Oats raw?

Steel Cut Oats are a stronger oat than rolled oats, because of this it’s not recommended to eat them raw. If oats are consumed without cooking there is a risk of intestinal build up resulting in indigestion and constipation.

These oats can however, be enjoyed cold. Our overnight steel-cut oats recipe shows you how to prepare these hearty oats the night before to save you time in the morning. They can be eaten cold or hot depending on your personal preferences.

What do you eat with Steel Cut Oats?

Like all oatmeals, steel cut oats can be enjoyed with a wide variety of toppings, added ingredients, and spices. We are sharing our favorite ideas for how to enjoy steel cut oats below.

  • Serve with a side of fresh fruit
  • Top with almond or peanut butter
  • Sweeten with honey, pure maple syrup, or brown sugar
  • Mix in homemade jams, jellies, and marmalades
  • Finish with a splash of heavy cream or whole milk
  • Sprinkle cinnamon, nutmeg, or cocoa on top
  • Top with sliced almonds, pecans, or crushed walnuts

Are Steel Cut Oats gluten-free?

All oats are naturally gluten free making them a great option for nearly anyone to add to their diet. Steel cut oats are high in fiber and can help control blood sugar levels, assist with diabetes prevention, and keep you fuller longer because they are a healthy carb source.

Is there an instant Steel Cut Oatmeal?

There is! Quaker makes an instant steel cut oatmeal that can be prepared in 3 minutes if you are looking for a quick, easy meal option. These packets have 45 grams of whole grain per serving and a deliciously satisfying nutty flavor.

What apples should I use on my Steel Cut Oats?

Jonagolds, fuji, honeycrisp or other types of baking apples will work in this recipe. They have a crisp, strong texture that can withstand the cooking process without becoming mushy.

Healthy Oats Breakfast That Takes Only 15 Minutes To Make
This breakfast is full of healthy sustaining carbs and protein.

What are the best Steel Cut Oats

Finding a good quality Steel Cut Oat is just as important as finding other high quality foods. Here is a list of brands that have a strong reputation of good quality products with minimal added ingredients.

  • Bobs Red Mill
  • One Degree Organic Foods
  • McCanns
  • Bakery On Main

Steel Cut Oats Nutrition

They are very healthy additions to your diet. Because of the way they are processed they are even minimally healthier than regular oats.

The texture of the steel cut is quite different that regular rolled oats. The Steel cut makes oats springier and chewier with a slightly nutty flavor.

What are the benefits of Steel Cut Oats?

Sf Gate has a great article on this healthy food. According to Livestrong all oats are full of protein, fiber and various vitamins and minerals.

  • The low glycemic index of steel cut oats is such that they help you feel full a long time. This helps manage body weight
  • Decreases Heart disease risk by lowering cholesterol
  • Aides Diabetes prevention through the low glycemic index and high fiber. Healthy fiber and carbs in your diet is important. They regulate your body in many ways.
  • Blood pressure control:  Compounds contained in the oats help control blood pressure.
Oats Breakfast With Fried Maple Apple Pecans
A delicious breakfast.

How long do Steel Cut Oats last?

Steel cut oats can last 3-5 years when properly stored. Always keep oats in an airtight container and store in a dark, cool room.

More Steel Cut Oat Recipes

Let us know how you like the Irish oats compared to rolled oats. They are very different mouth feel when cooked and have a nutty flavor.

A Steel cut oat does take longer to cook than a regular rolled oat (Unless you are using instant, like I am), but they give you a less gelatinous result.

How to Cook Steel Cut Oats with Toppings

This is an easy recipe to make. And takes only about 15 minutes cooking time with quick oats. It’s a nice hot filling way to start your day.

  • Put the oats into boiling water and turn it to simmer.
  • Throw the coconut oil in the fry pan, add the apples, pecans, and maple syrup.
  • Let it cook on low while the oats are simmering.
  • Serve when the oats are cooked and the toppings are done.
Steel Cut Oats
Yield: 4

Steel Cut Oats Recipe with Toppings

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Steel Cut Oats with Maple Syrup, Apples, and Pecans. Start with  Steel Cut Oats simmered to perfection.  Top it with apples and pecans sauteed in brown sugar, maple syrup and coconut oil. Serve this healthy breakfast with warmed Maple syrup.



  1. Put the water in a 1 quart pan and set it on high to boil.
  2. Put an 8 inch frying pan on medium heat and melt the coconut oil in it.
  3. Chop the apple into one inch pieces
  4. When the water boils, stir in the salt and oats and reduce the heat to simmer for 7 to 10 minutes.
  5. Add the pecans, apples, brown sugar and maple syrup to the frying pan and reduce heat to low.
  6. Cook the oats and apple mixtures until done to your liking. The apples should be soft and the oats should be as thick as you care for.
  7. Place one cup of oats in four 1/2 cup serving dishes and top with the apple mixture to taste. Add extra syrup as desired
  8. Serve with Maple syrup on the side.


This recipe is easy to double for more servings. It's also good cold in my opinion.

Nutrition Information



Serving Size


Amount Per Serving Calories 136Total Fat 7gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 47mgCarbohydrates 20gFiber 1gSugar 17gProtein 0g

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Steel Cut Oats with Maple Syrup, Apples, and Pecans. Start with Steel Cut Oats simmered to perfection. Top it with apples and pecans sauteed in maple syrup and coconut oil.

Kelly Hutchinson

Wednesday 4th of November 2015

Steel cut oats are so good for you! I think this would be so yummy for a cold winter morning breakfast!


Thursday 5th of November 2015

Cooked Steel Cut Oats is a great way to start off a cold, busy day Kelly and the toppping is a real treat!

Melissa @ Cilantro and Citronella

Wednesday 4th of November 2015

Wow, I wish I had apple trees! It must taste like fall in a bowl and it looks delicious!


Thursday 5th of November 2015

Thank you Melissa. Stop by a farmer market and enjoy this excellent breakfast!

Ali @ Home & Plate

Tuesday 3rd of November 2015

I need to give this a try with the steel cut oats. I like your idea of using them in granola. Your recipe looks delish and I might have a way to use up the just picked apples in my fridge. Yum.


Tuesday 3rd of November 2015

Apples are so good fried up with nuts and a little pure maple syrup Ali. I hope you ty this recipe. The steel cut oats are a favorite breakfast food in our house. We love them in granola and cooked like this!


Tuesday 3rd of November 2015

What a great way to use up all those apples! I love oatmeal in the morning, especially in the winter when I just want something warm to heat me up. Thanks for sharing!


Tuesday 3rd of November 2015

Sarah, Oatmeal is really tasting delicious right now with our gloomy chill weather. The apple topping is so warming and flavorful

Heidy L McCallum

Monday 2nd of November 2015

Diane your recipe looks amazing, who would think you could turn oats into such a fab recipe, all those ingredients together spell out heaven in my book.


Monday 2nd of November 2015

Thank you Heidy. Fall is a great time of year to play with our harvest goods!

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