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Oatmeal with Sunflower Seed Butter, Banana, and Dark Chocolate

Hands-on time 10 mins
Total time 15 mins

Serves 1

No need to turn to boring packaged oatmeal with flavor mixes, which are surprisingly high in sodium. Instead, whip up a quick breakfast with fresh fruit and indulgent sweet touches. The amount of water here yields thick, hearty oatmeal; if you prefer yours looser, use 1 cup of water. The combination of rolled oats, banana, and sunflower seed butter create a very filling and satisfying morning meal. Shaved dark chocolate is always a welcomed addition and makes the perfect finishing touch. If you don’t have sunflower seed butter on hand, you could substitute peanut butter, almond butter, or cashew butter.


  • 3/4 cup water
  • 1/2 cup old-fashioned rolled oats
  • Dash of salt
  • 1/2 large ripe banana
  • 1 tablespoon sunflower seed butter
  • 2 teaspoons brown sugar
  • 1 tablespoon shaved dark chocolate

Nutrition Information

  • calories 362
  • fat 14.4 g
  • satfat 2.7 g
  • monofat 7.3 g
  • polyfat 2.6 g
  • protein 9 g
  • carbohydrate 55 g
  • fiber 7 g
  • sugars 20 g
  • Est. Added Sugars 10 g
  • cholesterol 1 mg
  • iron 3 mg
  • sodium 201 mg
  • calcium 19 mg

How to Make It

  1. Bring 3/4 cup water to a boil in a medium saucepan. Stir in oats and dash of salt. Reduce heat and simmer 5 minutes, stirring occasionally. Remove pan from heat.
  2. Slice banana into rounds. Mash one-third of banana slices with back of a fork in a small bowl. Stir sunflower seed butter, brown sugar, and mashed banana into warm oatmeal. Top with remaining banana slices and shaved chocolate.

Cook's Notes

Executive Editor at Cooking Light, Ann Pittman, explores whole grain's all-around awesomeness in her new book, Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice. This complete guide to healthy, hearty, and incredibly versatile whole grains includes something for everyone and offers innovative new techniques to ensure the most flavorful results. From simple, delicious sides to satisfying mains and sublime desserts, this James Beard Award-winning author educates, inspires and does not disappoint. Discover a whole new way of looking at whole grains, how they are prepared, and how they can be incorporated into a healthy diet at every meal.

Also appeared in: Oxmoor House, March, 2016, Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice;