Introduction

Looking for a nourishing, gluten-free breakfast that’s easy to prepare and full of natural flavors? This Gluten-Free Rolled Oats with Amaranth Seeds, Maple Syrup, and Apple recipe brings together a delightful blend of ingredients that are both delicious and packed with health benefits. Rolled oats and amaranth seeds provide a hearty, satisfying base, while the natural sweetness of maple syrup and fresh apple add a touch of comfort and warmth to every bite. Whether you’re following a gluten-free diet or simply want a wholesome start to your day, this recipe is an excellent choice.

Oats and amaranth are ideal gluten-free grains, offering fiber, protein, and essential nutrients. Rolled oats, a breakfast staple, are naturally gluten-free and keep you feeling full and energized, while amaranth seeds are rich in antioxidants, calcium, and iron, adding a nutritious boost to your meal. The maple syrup adds a touch of unprocessed sweetness without the need for refined sugar, and the apple slices contribute freshness and extra fiber.

Perfect for busy mornings or a leisurely weekend breakfast, this gluten-free oats and amaranth recipe is versatile and easy to customize with your favorite toppings or fruits. You’ll find it’s a satisfying option for anyone seeking a naturally sweet, wholesome, and easy-to-make breakfast. Get ready to enjoy a bowl of comforting flavors that’s as nutritious as it is delicious!

Ingredients List

Yield: 2 servings

For the Gluten-Free Rolled Oats With Amaranth Seeds, Maple Syrup, and Apple:

  • 1 cup gluten-free rolled oats
  • ¼ cup amaranth seeds
  • 2 cups almond milk (or any preferred dairy-free milk)
  • 1 apple, peeled, cored, and diced
  • 1 tablespoon pure maple syrup (or more to taste)
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon salt
  • ¼ cup chopped nuts (such as walnuts or pecans, optional for garnish)
  • 1 tablespoon chia seeds (optional, for added fiber and omega-3s)
  • 1 teaspoon vanilla extract
  • Fresh fruit slices (such as additional apple or berries, for garnish)
  • Coconut flakes (optional, for garnish)

Ingredient Benefits and Tips

Each ingredient in this recipe offers unique health benefits and flavor:

  • Rolled Oats: High in soluble fiber, particularly beta-glucan, which supports heart health and helps regulate blood sugar levels.
  • Amaranth Seeds: A gluten-free grain rich in protein, magnesium, and iron. Adds a nutty flavor and a slight crunch, which pairs well with the soft oats.
  • Apple: Loaded with fiber and antioxidants, apples bring natural sweetness and a satisfying crunch.
  • Maple Syrup: A natural sweetener that provides antioxidants and minerals like manganese and zinc.
  • Almond Milk: Low in calories and offers a subtle nutty taste. Choose fortified almond milk for added calcium and vitamin D.
  • Cinnamon: Known for its antioxidant and anti-inflammatory properties. Adds warmth and depth to the recipe.
  • Vanilla Extract: Adds a sweet aroma and enhances the flavor profile of the oats and amaranth.

Step-by-Step Instructions

1. Prepare the Amaranth Seeds

  • Toast the Amaranth: Place a small, dry skillet over medium heat. Add the amaranth seeds and toast them for about 1-2 minutes, stirring frequently to prevent burning. Toasting enhances their flavor and makes them more aromatic.
  • Set Aside: Once toasted, remove the amaranth from the heat and set it aside. Toasting is optional but recommended for added depth.

2. Combine Oats, Amaranth, and Milk

  • In a Medium Saucepan: Combine the rolled oats, toasted amaranth seeds, and almond milk. Stir well to ensure the oats and amaranth are evenly distributed.
  • Bring to a Simmer: Heat the mixture over medium heat until it begins to simmer gently. Stir frequently to prevent sticking.

3. Add Spices and Seasonings

  • Add Cinnamon and Salt: Once the mixture is simmering, stir in the ground cinnamon and salt. This adds flavor and complements the natural sweetness of the apple and maple syrup.
  • Optional Vanilla: Add a teaspoon of vanilla extract to infuse a subtle sweetness. Stir to combine.

4. Cook the Oats and Amaranth

  • Simmer Until Creamy: Let the mixture cook over medium-low heat for about 10-12 minutes, or until the oats and amaranth have absorbed most of the almond milk and reached a creamy consistency.
  • Stir Occasionally: Make sure to stir occasionally to prevent the oats from sticking to the bottom of the pan. Add more milk if needed for a looser texture.

5. Prepare the Apple

  • Dice the Apple: While the oats cook, peel, core, and dice the apple into small pieces.
  • Optional Sauté: For a warmer, caramelized flavor, sauté the apple pieces in a teaspoon of coconut oil for 2-3 minutes until softened. This step is optional but recommended for a richer taste.

6. Add Apple and Sweetener

  • Stir in Apple and Maple Syrup: Add the diced apple and maple syrup to the oatmeal mixture. Stir well to combine.
  • Cook for 2-3 More Minutes: Let the apple soften slightly and the flavors blend. Taste and add more maple syrup if desired.

Serving Suggestions

1. Divide into Bowls

  • Spoon into Serving Bowls: Divide the prepared oatmeal mixture evenly into two bowls.

2. Garnish the Bowls

  • Add Toppings: Sprinkle with chopped nuts for crunch and extra protein. Garnish with fresh fruit slices, coconut flakes, or chia seeds for added texture.
  • Drizzle Extra Maple Syrup: Add a final drizzle of maple syrup for added sweetness, if desired.

3. Serve Immediately

  • Enjoy While Warm: This oatmeal is best enjoyed warm, fresh from the stovetop. The warmth enhances the flavors, and the creamy texture is comforting and satisfying.

Additional Tips and Variations

Preparation Tips

  • Batch Cooking: Make a larger batch of oats and amaranth in advance. Store in the refrigerator for 3-4 days and reheat with a splash of almond milk for a quick breakfast.
  • Consistency: Adjust the consistency of the oatmeal by adding more or less almond milk, depending on your preference.

Recipe Variations

  • Berry Variation: Replace apples with mixed berries like blueberries or raspberries for a fruity twist.
  • Spiced Pumpkin: For a fall-inspired option, stir in ¼ cup pumpkin puree and a dash of nutmeg with the cinnamon.
  • Nut Butter Swirl: Add a tablespoon of almond or peanut butter for a creamy, nutty flavor that pairs well with the oats and amaranth.
  • Banana and Almond: Replace apples with sliced bananas and top with almond slices for a tropical variation.

Health Benefits of Ingredients

Rolled Oats

  • Rich in fiber, particularly beta-glucan, which helps reduce cholesterol levels and improve heart health.
  • Aids in stabilizing blood sugar levels, making it a great choice for sustained energy throughout the morning.

Amaranth Seeds

  • High in protein and fiber, which support muscle growth, satiety, and digestive health.
  • Contains magnesium, beneficial for muscle function and nervous system health.

Maple Syrup

  • A natural sweetener with antioxidants and minerals. Unlike refined sugar, it provides trace nutrients like manganese and zinc.

Almond Milk

  • Dairy-free and low in calories. Fortified almond milk provides essential vitamins such as calcium and vitamin D.

Cinnamon

  • Known for its antioxidant properties and ability to regulate blood sugar. Cinnamon also offers a warming, spicy-sweet flavor that complements oatmeal beautifully.

Storage & Reheating Instructions

  • Storage: Store leftover oatmeal in an airtight container in the refrigerator for up to 3 days. The oats may thicken as they sit, so add a splash of almond milk when reheating.
  • Reheating: Reheat in the microwave or on the stovetop with a few tablespoons of almond milk to loosen the texture.

Nutrition Information

Per Serving (estimated):

  • Calories: 370
  • Protein: 12g
  • Carbohydrates: 62g
  • Dietary Fiber: 9g
  • Sugars: 12g
  • Fat: 8g
  • Saturated Fat: 1g
  • Sodium: 180mg

This Gluten-Free Rolled Oats with Amaranth, Maple Syrup, and Apple recipe provides a balanced breakfast, with fiber, complex carbohydrates, and protein to support energy and fullness. The oats and amaranth seeds offer a hearty base, while the natural sweetness of the apple and maple syrup satisfies the morning sweet tooth without refined sugars.

Try more gluten-free breakfast options like our Gluten-Free Coconut-Banana Pancakes.
if you are curious about the oats benefits I invite you to read this article.