Chia Seed and Blueberry Oatmeal

PregnancyAmericanEasyServes 215 min

Warm rolled oats topped with chia seeds, fresh blueberries, and a splash of pasteurized milk.

Fiber from the whole grain oats and chia seeds helps the mother maintain healthy digestion and steady, crash-free energy to navigate shifting blood volume and metabolic demands. The pasteurized milk provides a strong foundation of calcium and vitamin D to support the baby's rapidly hardening bones. Meanwhile, walnuts add a critical boost of choline and healthy fats for continued fetal brain building.

View Nutrition Facts

One serving≈520 kcal · 18 g protein

Calories520 kcal

Protein18 g

Carbs64 g · 26.7g sugar

Fat24 g · 6.2g sat

Fiber11 g

Sodium183 mg

Folate49 mcg DFE

Iron3.3 mg

Calcium399 mg

Choline68 mg

Iodine93 mcg

Vitamin D120 IU

Vitamin B121.1 mcg

Zinc3.6 mg

from its ingredients

Ingredients

1 cup rolled oats
2 cups milk (pasteurized)
2 tbsp chia seeds
1 cup fresh blueberries
¼ cup walnuts, chopped
1 tbsp maple syrup
½ tsp vanilla extract
½ tsp cinnamon
1 pinch salt

Cookware

Cutting board
Chef's knife
Measuring cups
Measuring spoons
Medium saucepan
Wooden spoon

Method

1Before you begin cooking, wash 1 cup fresh blueberries and roughly chop ¼ cup walnuts. Place a medium saucepan on the stove over medium-high heat.
2Pour 2 cups milk into the saucepan and bring to a gentle simmer, watching carefully so it doesn't boil over. Once bubbling at the edges, lower the heat to medium-low.
3Stir in 1 cup rolled oats and a pinch of salt. Cook gently, stirring frequently to prevent sticking, until the oats begin to soften and absorb the liquid, about 5 minutes.
4Stir in 2 tbsp chia seeds, ½ tsp cinnamon, and ½ tsp vanilla extract. Continue cooking until the mixture becomes thick and creamy, about 3 minutes. The chia seeds will plump up and help thicken the oatmeal.
5Remove the saucepan from the heat. Gently fold in 1 cup fresh blueberries and 1 tbsp maple syrup, allowing the residual heat to just warm the berries.
6Divide the warm oatmeal between two bowls. Top evenly with the chopped ¼ cup walnuts and serve immediately.

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