Maple Walnut Steel Cut Oats

Steel cut oats are flavored with pure maple syrup, chopped walnuts and crisp apples to create a bowl of breakfast perfection.

Is there anything better than pure, fresh maple syrup?  Golden in color and caramel in flavor, it is one of my favorite ways to naturally sweeten muffins, yogurt, pancakes and of course, oatmeal.

Yesterday I celebrated my birthday with a picture perfect Fall day complete with apple orchards, farm stands and pumpkin patches. The sun was shining and the air was crisp. Truly, I could not have asked for a better way to spend my birthday than enjoying my favorite season with my family.

In honor of spending many more birthdays together, I created this healthy and delicious bowl of steel cut oats full of protein, fiber and antioxidants. In addition to spending one of the best years of my life watching my little boy grow from newborn to toddler, I am also celebrating another milestone: After losing close to 60 pounds this past year, I am officially the smallest I have ever been in my adult life.

It feels so good knowing that I am setting a positive example of a healthy lifestyle for my son. Fitting into skinny jeans doesn’t feel so bad either. 😉

Thank you for sharing the past year with me. Cheers to 32!

Maple Walnut Steel Cut Oats
Prep time
Cook time
Total time
Steel cut oats are flavored with pure maple syrup, chopped walnuts and crisp apples to create a bowl of breakfast perfection.
Recipe type: Breakfast
Serves: 4
  • 1 c steel cut oats
  • 2 c milk - fat free
  • 2 c water
  • 1 tsp vanilla
  • 1 tsp salt
  • 2 tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp ground ginger
  • ½ tsp ground cloves
  • 2 apples - cored and diced
  • ¼ c walnuts - chopped
  • ¼ c flax seed meal
  • ¼ c toasted wheat germ
  • 2 tbs pure maple syrup
  1. In a medium sauce pot, whisk milk, water, vanilla, salt and spices (cinnamon through cloves) over medium heat. Whisk frequently until mixture begins to bubble around the edges.
  2. Once liquid is bubbling lightly, stir in steel cut oats. Return pot to a boil then reduce heat to low and cook for 15 minutes.
  3. About 2 minutes before the end of cooking time, stir in apples, walnuts, flax and wheat germ.
  4. Serve with maple syrup on top.
Nutrition Information
Serving size: 1 cup Calories: 367 Fat: 9.7 g Saturated fat: .9 g Unsaturated fat: 8.8 g Carbohydrates: 57.1 g Sugar: 21.1 g Sodium: 646 mg Fiber: 10.1 g Protein: 12.8 g Cholesterol: 1 mg


  1. says

    I adore pure maple syrup too! I was that silly finicky kid that would reject the false smiling face of Aunt Jemima because she knew she wasn’t real! LOL…great bowl of warmth and comfort for breakfast!

  2. Terri Herbstrieth says

    Hi Liz, have all the ingredients for this yummy oatmeal, but need directions on cooking in a slow cooker since I’m without a kitchen at the moment. I have never made oatmeal in a slow cooker so I’m clueless as to go about it. Do I just dump everything in and let it cook for 8 hours or do I need to reserve some of the liquids and add at the end? Any help would be greatly appreciated. I’m losing my edge on healthy breakfast during my kitchen addition. Thanks, Terri

    • says

      Hi Terri – Yes I would add everything in the beginning including the liquid. Also it might be smart to spray the insert with a little cooking spray for easy clean up in the morning. Let me know how it turns out!


  1. […] and it’s also incredibly filling.  So to change-up the pace from my pancake craze, I made Maple Walnut Steel Cut Oatmeal, minus the maple syrup.  (I’m not a huge fan of maple syrup.)  It was great and re-heated […]

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