Porridge — Recipe 21 of 60
Sunflower Seed & Oat Morning Porridge
A warm, comforting breakfast porridge with a nutty twist. Toasted sunflower seeds stirred into creamy oats create a satisfying texture and a significant nutritional upgrade to your standard morning bowl. Simple, quick and deeply nourishing.
Nutrients (per serving)
- Calories
- ~390kcal
- Protein
- ~14g
- Carbs
- ~52g
- Fat
- ~14g
Ingredients
What you need
- 014 tbsp sunflower seeds, lightly toasted
- 0280g rolled oats
- 031 tbsp black chia seeds
- 04250ml plant-based milk or water
- 051 tsp honey or maple syrup
- 061 tsp vanilla extract
- 071 pinch of cinnamon
- 081 pinch of salt
- 09Fresh fruit to serve (banana, mango or papaya)
Instructions
How to make it
- 01
Toast sunflower seeds in a dry pan over medium heat for 3–4 minutes, stirring constantly until golden and fragrant. Set aside to cool.
- 02
Bring plant-based milk or water to a light simmer in a small saucepan.
- 03
Add oats and a pinch of salt, stir and cook for 4–5 minutes until thick and creamy.
- 04
Remove from heat and stir in vanilla extract, honey and cinnamon.
- 05
Pour into a bowl and top with toasted sunflower seeds and chia seeds.
- 06
Add fresh fruit and serve immediately while warm.
The science
Why it's good for you
Sunflower seeds are one of the richest plant sources of vitamin E, a fat-soluble antioxidant that protects cells from oxidative damage, supports skin health and reduces inflammation throughout the body. They also provide selenium, a trace mineral that works alongside vitamin E to strengthen the immune system and protect against cellular stress. Combined with the beta-glucan fiber of oats and the omega-3 of chia seeds, this porridge delivers a broad spectrum of nutrients that support heart health, digestion and sustained energy from the very first meal of the day.