Banana Coconut Steel Cut Oats

  1. Nutrition
  2. Recipes
Prep 5 minutes Cooking 0 Hour-20 Minute Easy 2 servings

Ingredients

Amount Ingredient
3/4 cups Coconut Milk, canned
3/4 cups Water
1/2 cups Steel Cut Oats
, Banana, ripe
1/4 cups, chopped Pecans
1/4 cups Coconut Flakes, unsweetened

Steps

1 In a pot, combine your coconut milk, water, and steel-cut oats. Stir and place over medium-high heat and bring to a boil. Reduce heat to medium-low and let oats cook for 10 to 20 minutes depending on how crunchy you like your cereal. Stir occasionally.
2 Remove oats from heat. Add banana to the pot and mash into the cooked oats with a fork or potato masher.
3 Divide banana coconut oats between bows. Top with your toasted pecans and coconut. Enjoy!

1. Make it Sweeter - Top with sliced banana or a drizzle of maple syrup.
2. On-the-Go - Pack the oats into mason jars and reheat before eating.
3. No Coconut Milk? Use unsweetened almond milk.

Nutrition

Breakfast Dairy Fee Gluten Free High Fiber Low Sodium Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 553.51 kcal 18%
Protein 11.61 g 23%
Total lipid (fat) 35.08 g 54%
Carbohydrate, by difference 54.75 g 18%
Fiber, total dietary 10.86 g 43%
Sugars, total 12.76 g  
Minerals
Calcium, Ca 50.21 mg 5%
Iron, Fe 4.93 mg 27%
Sodium, Na 75.16 mg 3%
Vitamins
Vitamin C, total ascorbic acid 6.13 mg 10%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 2.18 µg  
Vitamin E (alpha-tocopherol) 0.25 mg 1%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 6.35 g  
Fatty acids, total polyunsaturated 3.19 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 554
% Daily Value*
Total Fat 35g 54%
Saturated Fat 20g 102%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 75mg 3%
Total Carbohydrate 55g 18%
Dietary Fibers 11g 43%
Sugars 13g  
Protein 12g 23%
Vitamin D 0µg  
Calcium 50mg 5%
Iron 5mg 27%
Potassium 454mg 13%
Nutrient Per Serving RDA%
Proximates
Water 195.15 g 10%
Calories (Energy) 553.51 kcal 18%
Energy 1310.86 kJ  
Protein 11.61 g 23%
Total lipid (fat) 35.08 g 54%
Ash 1.6 g  
Carbohydrate, by difference 54.75 g 18%
Fiber, total dietary 10.86 g 43%
Sugars, total 12.76 g  
Sucrose 1.94 g  
Glucose (dextrose) 2.94 g  
Fructose 2.87 g  
Lactose 0 g  
Maltose 0.01 g  
Galactose 0 g  
Starch 3.24 g  
Minerals
Calcium, Ca 50.21 mg 5%
Iron, Fe 4.93 mg 27%
Magnesium, Mg 72.29 mg 18%
Phosphorus, P 132.08 mg 19%
Potassium, K 453.53 mg 13%
Sodium, Na 75.16 mg 3%
Zinc, Zn 1.19 mg 8%
Copper, Cu 0.41 mg 20%
Manganese, Mn 1.42 mg  
Selenium, Se 1.11 µg 2%
Fluoride, F 65.89 µg  
Vitamins
Vitamin C, total ascorbic acid 6.13 mg 10%
Thiamin 0.13 mg  
Riboflavin 0.06 mg  
Niacin 1.09 mg  
Pantothenic acid 0.44 mg  
Vitamin B-6 0.27 mg 13%
Folate, total 26.66 µg  
Folic acid 0 µg  
Folate, food 26.66 µg  
Folate, DFE 26.66 µg  
Choline, total 18.5 mg 4%
Betaine 0.15 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 2.18 µg  
Retinol 0 µg  
Carotene, beta 19.29 µg  
Carotene, alpha 14.75 µg  
Cryptoxanthin, beta 1.23 µg  
Vitamin A, IU 45.39 IU 1%
Lycopene 0 µg  
Lutein + zeaxanthin 15.3 µg  
Vitamin E (alpha-tocopherol) 0.25 mg 1%
Vitamin E, added 0 mg  
Tocopherol, beta 0.05 mg  
Tocopherol, gamma 3.34 mg  
Tocopherol, delta 0.07 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 0.77 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 20.44 g 102%
4:0 0 g  
6:0 0.1 g  
8:0 1.27 g  
10:0 1.01 g  
12:0 8.02 g  
13:0 0 g  
14:0 3.17 g  
15:0 0 g  
16:0 2.19 g  
17:0 0 g  
18:0 1.18 g  
20:0 0.01 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 6.35 g  
14:1 0 g  
16:1 undifferentiated 0.01 g  
18:1 undifferentiated 6.31 g  
20:1 0.03 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 3.19 g  
18:2 undifferentiated 3.04 g  
18:3 undifferentiated 0.15 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Phytosterols 9.44 mg  
Stigmasterol 0.41 mg  
Campesterol 0.82 mg  
Beta-sitosterol 15.94 mg  
Amino Acids
Tryptophan 0.04 g  
Threonine 0.12 g  
Isoleucine 0.13 g  
Leucine 0.25 g  
Lysine 0.14 g  
Methionine 0.06 g  
Cystine 0.06 g  
Phenylalanine 0.17 g  
Tyrosine 0.09 g  
Valine 0.19 g  
Arginine 0.47 g  
Histidine 0.12 g  
Alanine 0.16 g  
Aspartic acid 0.37 g  
Glutamic acid 0.73 g  
Glycine 0.17 g  
Proline 0.14 g  
Serine 0.18 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg