Oat porridge with berries

A creamy, comforting porridge made with rolled oats, whose beta-glucans help to maintain normal cholesterol. The berries add freshness, colour and antioxidants. Ready in 10 minutes, it is a complete breakfast that releases its energy throughout the morning.

Preparation: 5 min  |  Cooking: 5 min  |  Servings: 1  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 335 kcal · 16 g protein · 48 g carbohydrate · 7 g fat

Ingredients

• 50 g rolled oats
• 200 ml semi-skimmed milk or plant-based drink
• 1 handful of mixed berries
• 1 tsp honey

Method

1. Pour the oats and milk into a saucepan.
2. Heat gently for 4 to 5 minutes, stirring regularly, until thick and creamy.
3. Pour into a bowl, add the berries and drizzle with honey.

Nutritional benefits

Oats are the food for cholesterol: their beta-glucans, a type of soluble fibre, help to reduce blood cholesterol when eaten regularly (around 3 g a day). This fibre also slows the absorption of carbohydrate, giving a moderate glycaemic index that prevents cravings. Berries provide antioxidants (anthocyanins) and vitamin C for very little sugar. A simple, inexpensive breakfast that is good for the heart, to adopt as a routine.

Variations and substitutions

• Lactose-free: use a calcium-enriched plant-based drink.
• Higher in protein: add a scoop of protein powder, Greek yoghurt or chia seeds.
• Indulgent: a spoonful of almond butter or a few walnuts.
• Cold version: make it as overnight oats the night before.

Storage and making ahead

Porridge can be reheated the next day with a little milk. To save time, make an overnight oats version the evening before, ready to take away in the morning.

💡 Good to know

To act on cholesterol, aim for about 3 g of beta-glucans a day, which is 40 to 60 g of oats. A daily bowl of porridge is one of the simplest and most effective habits.

Read more

Discover more: cholesterol recipes · healthy & balanced recipes · vegetarian recipes.

Foods in this recipe: oats · milk · plant-based drink · mixed berries · honey.

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