Apple Cinnamon Oat Bowl
[ Breakfast ]

Brain-Boosting Super Seed Oatmeal

Oatmeal provides a simple, nourishing breakfast on its own, but we can easily up our oatmeal game with the help of some super seeds. Chia, hemp and flax seeds are all plant-based sources of protein, fiber and omega-3 polyunsaturated fats. Studies have found that omega-3s may:

Any type of oats (steel cut, rolled, or quick) are great, however, steel cut are the least processed and lowest in glycemic load. This keeps blood sugar levels stable and helps us stay energized. I hope you enjoy the great combination of flavors and the numerous health benefits of this gooey, aromatic bowl of super seed oatmeal.

Super Seed Oatmeal

  • 1/2-3/4 cup steel cut oats
  • 2 cups water or nut milk
  • 1/2-1 tbsp hemp seeds
  • 1/2-1 tbsp chia seeds
  • 1/2-1 tbsp ground flax seeds
  • 1 tsp cinnamon
  • fruit toppings
  • nut butter
Long Version (steel cut oats):
  1. Bring water to a boil.
  2. Add steel cut oats to the boiling water on the stove, turn down temperature to low. Let oats cook for 10 min.
  3. Stir in hemp hearts, chia seeds, flax seeds, and cinnamon (optional: splash of almond milk).
  4. Wait for the remaining liquid to soak up.
  5. Top with fruit and a healthy fat, like nut butter.
Quick Version (rolled or Quick oats):
  1. Add equal parts oats (rolled or quick) and nut milk together and stir.
  2. Stir in hemp hearts, chia seeds, flax seeds and cinnamon.
  3. Cover and place in fridge overnight.
  4. In morning, add toppings and dig in!

Super Seed Cinnamon Oatmeal

PCOS Powers:
  • steel cut oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood
  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • hemp hearts = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation
  • flax seeds = may help lower cholesterol and blood pressure, contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood

More ways to use super seeds:

Pin For Later:Brain Boosting Super Seed Oatmeal

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Phruitful Dish

I'm Dylan, the creator of Phruitful Dish. I'm a holistic health blogger, fitness lover, vegan, feminist, and scientist living in Vancouver, Canada on unceded Coast Salish territory. In 2019 I successfully defended my PhD in obstetrics and gynaecology specializing in PCOS, nutrition and mental health.


  1. This looks so yummy, and healthy! As a vegan I love oatmeal, and adding seeds for my omegas. Thanks for sharing!

    1. Thank you so much! I agree that as a vegan, oatmeal is a staple!

  2. MMMM this looks so delicious! Making it for breakfast this week 🙂

    1. Wonderful to hear! Enjoy the little seeds of goodness. Thanks for stopping by! 🙂

  3. your photography is amazing! looks yummy!

    1. That is so nice of you! One of my long-term goals is to improve my photography. 🙂

  4. Lovely posting! Great photos and yummy recipe!!!!

    1. Thanks, Mom! I think your tulips really make the photos pop. xoxo

  5. This looks super good! and I’m always down for an easier healthy meal. Can’t wait to try this baby out

    1. Sweet! I’d love to hear your thoughts of you do. Thanks for popping by.

  6. This looks and sounds absolutely delicious!!! Mmmm

  7. I love oatmeal and your hearty, healthy version looks delicious! Steel cut oats are my favourite, if I’m not in a time crunch.That starfruit looks amazing, too!

    1. Thank you! Yes, steel cut are a nuisance. I’ve learned that soaking them overnight speeds up the cooking time!

  8. I’m a total sucker for a big warm bowl of oatmeal, and this looks delicious! I haven’t had it in a while, but I think I need to now — before it gets to hot here in the South. Come summer time, warm oats will be the last thing on my mind, haha.

    I love me some chia, and I had no idea that steel-cut oats are the lowest in glycemic load! Good to know!

    1. You make an excellent point about oats being less appealing in the summer (that’s when my smoothie bowl recipes come in handy hehe). And I’m happy I was able to share something new with you!

  9. I must be so out of touch…are oatmeal bowls the new smoothie bowls? Anyway, that’s the prettiest oatmeal I’ve ever seen. PCOS is prevalent in my family, unfortunately, I’ll be sure to pass the oatmeal tips (and you blog) to my sister and sister in law.

    1. The first sentence of your comment made me laugh! I don’t know about oatmeal ever taking over smoothie bowls but I enjoy the swap in the cold months. Thanks for sharing that my focus on PCOS is relevant to you and I hope your family finds it useful!

  10. Yum, yum, yum — this is my kind of breakfast bowl! 🙂 I was on a major steel cut oats kick this winter and I always love to be inspired by me ingredient combos. Beautiful recipe — thanks for sharing, Dylan! Have a great weekend.

    1. Hi Justine! I must say I noticed your oat kick and loved it! It honestly still feels like dreary winter here in Vancouver so the oats keep on coming!

  11. Wow, that oatmeal looks and sounds awesome! I’ll have to make it this weekend.

    1. Wonderful! Hope you enjoy it and the rest of your week. 🙂

  12. You win the most appealing oatmeal award! You have inspired me to add some seeds to my oats.

  13. Hi,

    I really don’t like hemp seed. This still works if I replace it with buckwheat, right?

    1. Hi Kate! Yes, if you don’t like hemp then no worries! This recipe will still be awesome, plus buckwheat is great for heart health and blood sugar.

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