Creamy Oats and Lentils with Sweetly Spiced Apples: A Healthy Breakfast

Searching for a healthy breakfast recipe? A bowl of oatmeal is a great way to start your day. This one takes a common pairing of oats and apples and adds lentils and milk to boost the protein. And cardamom and cinnamon make the taste AMAZING!

healthy breakfast recipe oats

You’ll love this healthy breakfast recipe that combines oats with other health-boosting ingredients

You may be thinking lentils for breakfast? That’s weird. Or maybe you’re questioning the whole lentils and oats combo. Don’t worry. It’s delicious. Even my very skeptical daughter found my recipes with lentils and oats so delicious that she took my recipes with her to grad school.

What’s To Love About This Healthy Breakfast Recipe

Both lentils and oats contain compounds that feed your healthy gut bacteria, and both of these foods are good for your blood sugar and cholesterol levels. You’re getting a good dose of fiber, plant protein, vitamins, minerals and disease-fighting phytonutrients. Though research is inconsistent, the spices may also improve insulin resistance. So in addition to being delicious, Creamy Oats and Lentils with Sweetly Spiced Apples is a heart-healthy, diabetes friendly, health-boosting  breakfast recipe.

healthy breakfast oats and lentils

Who knew that oats, lentils, cinnamon and cardamom could be so delicious!

A healthy breakfast recipe combining oats and lentils for an energizing start to your dayClick To Tweet

For a totally different oats and lentils combo, try my Savory Oats and Lentils, which is good any time of day. Top it with an egg for a satisfying, energy-sustaining breakfast.

Creamy Oats and Lentils with Sweetly Spiced Apples: A Healthy Breakfast

If you want this on the table in under 5 minutes, cook up a batch on the weekend and dish out 1-cup servings in individual microwaveable bowls. Store them in the refrigerator or freezer. Before reheating, stir in a bit of milk for extra creaminess.
5 from 2 votes
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Course: Breakfast
Prep Time: 5 minutes
Cook Time: 33 minutes
Total Time: 38 minutes
Servings: 5 cups
Calories: 288kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND


  • 1 Tbsp canola oil
  • 2 large apples unpeeled, cut into bite-sized pieces (about 4 cups)
  • ½ tsp cardamom
  • ¾ tsp cinnamon
  • 3 cups water
  • ¼ tsp salt
  • ½ cup red lentils, sorted and rinsed
  • 1 cup steel cut oats
  • 1 ½ cups nonfat milk (or milk of choice)


  • Heat a large pot over medium heat. Add the canola oil and swirl to cover the surface. Add the diced apples. Cook until lightly softened, about 3 - 5 minutes. Stir occasionally to prevent sticking. Add the cardamom and cinnamon and stir to mix the seasonings well.
  • Add the water and the salt. Increase the heat to bring the contents to a boil. Add the lentils and oats. Stir vigorously. Reduce the heat to medium low to obtain a steady simmer. Add the milk and stir well.
  • Cover and continue to simmer for 25-30 minutes, until the lentils and oats are cooked and most of the liquid is absorbed. Stir occasionally to prevent sticking.
  • Serve with toppings of choice such as additional diced apples, brown sugar, honey, almonds or walnuts. Refrigerate leftovers. To reheat, add a little milk and warm on the stovetop or the microwave.


If you're tracking Diabetes Exchanges, count 1 serving of Creamy Oats and Lentils with Sweetly Spiced Apples as 2 Starch, 1 Fruit and 1 Fat


Serving: 1cup | Calories: 288kcal | Carbohydrates: 50g | Protein: 12g | Fat: 5g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 158mg | Fiber: 8g

Cardamom is one of my favorite spices. I discovered it years ago when I first ordered Turkish coffee. It’s often in desserts and sweet breads, but I like it in a variety of dishes. If you like it too, check out Sweetly Spiced Chicken Thighs.


Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

Leave a Reply


  1. pemf8000 Pro on October 26, 2019 at 11:25 am

    I check weblog posts early in the break of day, because I enjoy learning more.Great recipe!

  2. Cozzette Pilkington on September 22, 2020 at 2:44 pm

    Loved the recipe had to use Brown lentils because of pantry moths in the red, which than took longer to cook. It was not sweet enough so i added maple syrup or honey I have a sweet tooth.perfect for a power lunch

    • Jill Weisenberger on September 22, 2020 at 2:48 pm

      Yay! Not for the pantry months, but yay for being flexible and using the recipe as a template to suit your own needs. Love it. Power on!

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Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

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