Serves 2
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Seize the day with this fast and nutritious soy porridge, which takes up less than 15 mins to create. It combines rolled oats with reduced-fat soy milk, and welcomes a boost of flavour with cinnamon, maple syrup, banana, and more. It’s one way to enjoy breakfast while on a diet!


  • 1 cup (90 g) rolled oats
  • 1½ cups (375 ml) reduced-fat soy milk
  • ¼ tsp ground cinnamon
  • 1 tbsp coarsely chopped dry-roasted almonds
  • ¼ tsp each poppy seeds, sesame seeds, black chia seeds and linseeds
  • 2 tsps sunflower seeds
  • ½ medium banana, sliced thickly
  • 2 tsps pure maple syrup

Place oats, soy milk and cinnamon in a small saucepan over low heat, bring to a gentle simmer; cook, stirring occasionally, for 5 mins or until mixture has thickened and oats are tender.


Meanwhile, combine nuts and seeds in a small bowl.


Serve porridge topped with banana; sprinkle with nut and seed mixture, drizzle with maple syrup.

TIP This recipe is low-GI. You could swap banana for an even more low-GI fruit such as strawberries, grapes, peaches or plums. Use traditional rolled oats rather than instant oats for a better texture. You can use white chia seeds, if preferred.

Photo: bauersyndication.com.au

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