Sweet and Salty Peanut Butter and Jelly Oatmeal

This delicious peanut butter and jelly oatmeal recipe has something for everyone: It’s sweet and salty, and it’s creamy and crunchy. Plus, it’s high in fiber and protein to keep you feeling satisfied until your next meal.

If you’ve ever wondered if you could eat nostalgia for breakfast, this peanut butter and jelly recipe proves you can. Enjoy it with a cup of your favorite unsweetened non-dairy milk and you’ll be transported back to your childhood, but without the sugar crash that comes after a peanut butter and jelly sandwich.

Whether you enjoy it for breakfast or lunch, it’s sure to please the whole family.

Health Benefits of Peanut Butter and Jelly Oatmeal

FIBER FOR BALANCED BLOOD SUGAR

In this peanut butter and jelly oatmeal recipe, I use certified gluten-free, sprouted steel-cut oats and chia seeds that serve up high doses of fiber to manage blood sugar levels. Not only will you feel fully satiated, but you’ll stay full for hours.

 

HIDDEN VEGETABLE

I always include cauliflower rice in my oatmeal recipes because it’s such an easy vegetable to hide and it won’t affect the flavor of the dish. In addition to adding bulk and a creamier texture, cauliflower rice is a fantastic source of vitamin C. Learn more surprising health benefits of cauliflower rice here.

 

LOW-SUGAR FRUIT

You can use any fresh or frozen berries for this peanut butter and jelly oatmeal recipe. Berries are typically high on the EWG’s Dirty Dozen List so always buy them organic if you can. Frozen organic berries are often less expensive than fresh–and just as nutritious–so that’s what I recommend. Berries are low in sugar compared to other fruits and they provide powerful antioxidants.

 

Key Ingredients for Peanut Butter and Jelly Oatmeal

Here are the main ingredients you’ll need to make up a batch of peanut butter and jelly oatmeal. This recipe is versatile, so I’ve listed several substitutions below the recipe.

 

DRY INGREDIENTS

Certified Gluten-Free, Organic Steel-Cut Oats

Steel-cut oats are higher in fiber, making them a healthier choice over rolled oats or instant oatmeal any day. Ideally, look for sprouted steel-cut oats which are easier to digest. I like the brand One Degree. You can find it at health food stores, or order it from Thrive Market at a discount. (Enjoy 40% off your first box with my partner code if you want to give them a try)

Whole Chia Seeds

Chia seeds are high in fiber and omega-3 fatty acids, making them a fantastic addition to your eating plan. You can use black or white chia seeds for this recipe–it doesn’t matter. I used white because that’s what I had. A word of caution: If you are not accustomed to eating a high-fiber diet, too much at once can cause gut pains. Start with less until your system has adjusted. The same goes if you’re digestive system is in an active flare.

Unsweetened Shredded Coconut

High in saturated fat and fiber, coconut shreds provide another layer of texture and help to keep you full. Due to the saturated fat content, I only use one tablespoon. The slightly sweet flavor of coconut compliments the other flavors in this recipe, but you really can’t taste it once it’s mixed into the peanut butter and jelly oatmeal.

Unflavored Collagen Peptides

Unflavored collagen peptides are one of the more versatile ways to add protein to various dishes without changing the flavor. Adjust the amount to suit your specific needs. Alternatively, a vegan protein powder will make this recipe vegan, but it will alter the flavor and texture. I’ve linked my favorite in the substitutions section below.

Salt

Two different salts feature in this recipe—first, a pinch of fine sea salt to bring out the other flavors. Second, flaky finishing salt such as Colima Sea Salt, Maldon or Fleur de Sel. Sprinkle over the top before serving to give this peanut butter and jelly oatmeal next-level status. If you’re a sweet-and-salty flavor junkie like me, you won’t want to skip it.

 

WET & REFRIGERATED INGREDIENTS

Cauliflower Rice

As mentioned above, cauliflower is a key player in this peanut butter and jelly oatmeal recipe. It makes up most of the bulk, in addition to the chia seeds. You can use it straight out of the freezer without thawing, but it’s easier to measure if it’s not rock hard. Just beat the bag against the counter a few times to break it up if needed.

Berries

Instead of sugar-laden jelly, this recipe uses whole fruit. Frozen berries make this recipe accessible any time of the year. You can use any variety, but I chose a mixture of blackberries and wild blueberries for their rich antioxidants and beautiful color. 3-4 tablespoons of wild blueberries paired with 12 blackberries is a great ratio.

Pure Vanilla Extract

Any pure vanilla extract with work for this peanut butter and jelly oatmeal recipe. I source mine from Savory Spice. The Tahitian Vanilla and Organic Madagascar Vanilla are my two favorites.

Peanut Butter

You can use any natural peanut butter for this recipe–creamy or crunchy–it’s up to you! An organic variety in a glass jar is the healthiest option, but use what’s available. I recommend creamy peanut butter since the chia seeds already give this recipe lots of crunch.

Natural, No-Sugar Sweetener

Pure liquid monk fruit drops or liquid stevia are my top choices for no-calorie, zero-glycemic index natural sweeteners. Raw honey also works but will raise blood sugar levels. Be wary of sugar alcohols such as erythritol (often mixed with monk fruit to give it bulk). Some scary studies are coming out about them, so they’re best avoided.

 

How to Make Peanut Butter and Jelly Oatmeal

Bring the water and sea salt to a boil in a medium saucepan.

While you wait for the water to boil, combine the steel-cut oats, chia seeds, coconut flakes, and collagen in a small bowl.

Once boiling, quickly pour the dry ingredients into the water and whisk thoroughly to combine. Immediately reduce the heat to a low simmer.

Add the cauliflower rice, berries, vanilla extract and sweetener of choice. Stir everything with the whisk to combine, then cover and let it simmer for 15-20 minutes. Stir the oatmeal occasionally while it cooks and use the whisk to crush the fruit as it softens. This is what gives it such a beautiful, rich color.

Carefully pour the oatmeal into your favorite bowl and finish with a heaping tablespoon of peanut butter.

Garnish with flaky finishing salt and serve with a glass of your favorite unsweetened non-dairy milk for maximum nostalgia.

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Flaky sea salt gives this recipe next-level status.

Tips

Chia seeds absorb a lot of water, so once the water is boiling you want to get all the ingredients into it before you lose too much steam.

Combining the dry ingredients into a small bowl ahead of time will make it easy to pour them all in at once. Likewise, measuring out the cauliflower rice and berries ahead of time will also help.

If the oatmeal mixture starts to stick to the pan, reduce the heat further and add more water, one tablespoon at a time.

Stir it up and enjoy your delicious peanut butter and jelly oatmeal with a side of non-dairy milk and cinnamon.

Substitutions for Peanut Butter and Jelly Oatmeal

Here are some practical substitutions you can try if you don’t have all the ingredients above to make peanut butter and jelly oatmeal.

– Rolled oats instead of steel-cut. Rolled oats have less fiber so they won’t need to cook as long. I don’t use them, so you’ll have to tell me the time in the comments after you try it.

– Hemp seeds are a great alternative to unsweetened coconut shreds

– To make this recipe vegan, omit the collagen peptides or use a vegan protein powder. Brain MD Omni Vanilla works well without negatively affecting the flavors.

– Sunbutter is very similar to peanut butter in terms of flavor and texture, so you can use that if you have a peanut allergy.

 

OTHER OATMEAL RECIPES

If you liked this peanut butter and jelly oatmeal recipe, try my Chai Spiced Turmeric Oatmeal Recipe.

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