My boys have been eating oatmeal for breakfast since they were toddlers. We started with just some quick oats and milk, and I quickly figured out that they liked applesauce stirred in with their oatmeal. Over the years, I’ve done a lot of healthy variations with additional whole grains, applesauce, apple butter, raisins or Craisins, and other ideas. But their favorite is the simple way Michael makes it in the microwave, with just whole oats, ground cinnamon, Craisins, and water, and then some honey and milk stirred in at the table. Hockey Guy came up with his own variation a while back with bananas and peanut butter, a combination that Michael tried and starting making for himself, too. It’s like a bowl of peanut butter and banana sandwiches, another favorite in our home.
Now that the autumn weather has truly settled in and my boys are all eating hot breakfast before school, we usually see at least one bowl of this oatmeal at the table. My guys get up in the morning and head downstairs to start their morning oatmeal, which makes this busy mom so happy. I’m glad that they have enough kitchen knowledge to get in and make a healthy breakfast and help out with our family dinners.
The oatmeal is easy enough that all of my boys can make their own, it’s ready in five minutes, and filling enough that it keeps them going at school. And I like that we can easily use low-fat or fat-free lactose free milk in our oatmeal instead of regular milk, because it is still healthy milk with all the essential nutrients but without the lactose. Lactose-intolerance doesn’t mean dairy avoidance, you can still keep healthy dairy in your diet. With all the fiber and fruit in oatmeal, you can try regular milk a little at a time to find what works with your tolerance.
You can find more LI-friendly recipes in my lactose-free recipes section and through the links below.
- 1 cup whole oats, divided
- 1/2 medium banana, sliced
- 1/4 cup dried cranberries
- 1/2 teaspoon ground cinnamon
- 1 cup water or lactose-free dairy milk or low-fat/fat-free milk
- 1/2 teaspoon honey or maple syrup
- lactose-free dairy milk (or low-fat/fat-free milk), as you like for stirring in
- 1 tablespoon crunchy or creamy peanut butter
- In the microwave safe bowl, pour in 1/2 cup of the oats and add the sliced banana and dried cranberries. Top with the remaining oatmeal and sprinkle on the cinnamon, then pour in the water or milk. Microwave up to 2 minutes on high. Remove from the microwave and stir in the peanut butter, honey, and low-fat or fat-free lactose-free milk. Enjoy!
ceramic or glass microwave-safe bowl, 12 to 15 ounces
Maple syrup is a delicious substitute for the honey. You can also use all milk and no water for even more nutrients. Make sure you use a wide and low microwave-safe bowl so that the oatmeal cooks evenly. My guys use the Corningware Grab It bowls, which are just the right size and have those cool handles and lids.
More Recipes for Lactose Intolerance
More from the National Dairy Council Beyond Lactose Intolerance Campaign
- Pinterest (lactose intolerance-friendly recipes)
- Twitter #BeyondLI
- AllRecipes.com – National Dairy Council (lactose intolerance-friendly recipes)
[Disclosure: I am an ambassador for the National Dairy Council Beyond Lactose Intolerance awareness campaign.]