Mashed Banana Tahini Oatmeal Porridge
This tahini oatmeal porridge is made with mashed bananas, vanilla, cinnamon, cardamom, and maple! It’s such a delicious, warming, and nutritious breakfast to start your day. Recipe can easily be made gluten-free and vegan.
When I first started sharing recipes on Instagram back in 2015, I was obsessed with mashing bananas directly into my oatmeal porridges during the cooking process. It helps to make the oats so thick, creamy, and naturally-sweetened.
This tahini oatmeal porridge combines the wonders of mashed bananas with one of my other favourite ingredients: tahini! It’s so flavourful and the perfect mixture of sweet, nutty, and earthy, with a touch of warming spices.
As a dietitian, I love starting my day with cozy oatmeal bowls. This one is packed with fiber-rich carbs, healthy fats, and plant-based protein for a nutritionally-balanced breakfast. If you want to learn more about the unique nutrition benefits of some key ingredients, I’ve shared those below as well!
Want more inspiration for cooking with oats? Check out my roundup of 25+ easy, healthy recipes using oats for more ideas!
Ingredients Needed
All you need to make this easy oatmeal recipe are 9 simple ingredients:
- rolled, old-fashioned oats
- cinnamon
- cardamom
- milk of choice
- banana
- salt
- vanilla extract
- tahini
- maple syrup
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
Recipe Modifications & Swaps
- Feel free to make this with another type of oatmeal, such as quick oats or steel cut oats! Simply adjust the ratio of liquid to oats and cook for the amount of time indicated on the package.
- If you don’t have tahini on hand or want to switch things up, you can swap it with another nut butter, like peanut, almond, or cashew.
- Instead of maple syrup, you could use honey or brown sugar as a sweetener.
Tahini Oatmeal Topping Ideas
- A dollop of plain Greek yogurt or a vegan alternative
- A sprinkle of nuts or seeds – I love hemp, chia, pumpkin seeds, or pecans
- A sprinkle of cacao nibs, or even some dark chocolate chips 😉
- Other fresh fruit – I think berries (e.g. blueberries or raspberries) would be delicious!
Oatmeal Nutrition Benefits
Oats are a whole grain, complex carbohydrate that’s high in soluble fiber.
Soluble fiber is known to help slow digestion, increase satiety, improve cholesterol levels and glycemic control, promote the growth of healthy gut bacteria, and regulate bowel movements.
Rolled oats are also a source of many micronutrients, like:
- B-vitamins (folate, thiamin + pantothenic acid)
- manganese
- phosphorus
- magnesium
- copper
- iron
- zinc
They’re also a source of plant-based protein, at about 6 grams per half-cup serving!
Tahini Nutrition Benefits
Tahini is a great source of:
- heart-healthy unsaturated fats
- plant-based protein
- essential minerals like calcium, iron, and magnesium
Banana Nutrition Benefits
Bananas are a great source of fibre – one medium banana provides 3g of fibre
They’re also a good source of micronutrients like:
- potassium
- vitamin C
- vitamin B6
- magnesium
More Cozy Oatmeal Porridge Recipes
- Zucchini Bread Steel Cut Oatmeal
- Creamy Coconut Milk Oatmeal
- Chocolate Orange Oatmeal
- Blueberry Steel Cut Oatmeal
- Sautéed Apple Cinnamon Oatmeal
Did you give this Banana Tahini Oatmeal Porridge Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Mashed Banana Tahini Oatmeal Porridge
Ingredients
- 1 cup rolled oats (GF if needed)
- 1/2 tsp cinnamon
- 1/4 tsp cardamom
- Pinch of salt
- 2 cups milk of choice, unsweetened (I used almond)
- 1 tsp vanilla extract
- 1 med-large banana
- 1/4 cup tahini
- 1-2 tsp maple syrup (depending on desired sweetness)
- Other toppings as desired – see notes for ideas!
Instructions
- Combine oats, cinnamon, cardamom, and salt in a saucepan.
- Add in almond milk, vanilla extract, and sliced banana.
- Bring liquid to a boil. Reduce heat and cook for 5-8 minutes, stirring frequently, until desired consistency is reached. TIP: Feel free to mash the banana down a little with the back of your spoon!
- Divide oatmeal between bowls and top with tahini, maple syrup, and other toppings of choice. Stir together and enjoy hot!
Notes
- Leftovers will keep in an airtight container in the fridge for up to 5 days.
- Simply reheat in the microwave or on the stovetop.
- As the oats may absorb more liquid as they sit, feel free to add a splash more milk or water and give it a stir before reheating!
- A dollop of plain Greek yogurt or a vegan alternative
- A sprinkle of nuts or seeds – I love hemp, chia, pumpkin seeds, or pecans
- A sprinkle of cacao nibs, or even some dark chocolate chips 😉
- More banana slices or other fresh fruit – I think berries (e.g. blueberries or raspberries) would be delicious!
- Feel free to make this with another type of oatmeal, such as quick oats or steel cut oats! Simply adjust the ratio of liquid to oats and cook for the amount of time indicated on the package.
- If you follow a gluten-free diet, be sure to use certified gluten-free oats.
- If you don’t have tahini on hand or want to switch things up, you can swap it with another nut butter, like peanut, almond, or cashew.
- Instead of maple syrup, you could use honey or brown sugar as a sweetener.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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8 Comments on “Mashed Banana Tahini Oatmeal Porridge”
I am so trying this.
You know, I add lentils to my oatmeal. Weird?
I hope you enjoy it Charlotte!! Ooh I’ve never thought to do that – I’m sure it tastes great!! Do you do it in a sweet or savoury oatmeal?!
I just add honey, sweet. Otherwise another favorite of mine is oatmeal, avocado, butter, and egg. Oatmeal can be great however I have this weird thing that because it is a carb, I figure if I add lentils it would balance it out? Reduce the carb. Otherwise, I feel hungry not long after.
Anyway, keep up the good work.
Yum! Thanks for sharing, Charlotte – that sounds so delicious!!
Lentils are actually a source of carbohydrates as well, but you’re probably noticing that increase in fullness thanks to the added fiber and protein that they provide! Both help to slow digestion. The tahini in this recipe should do the same (thanks to it’s fat + protein content) :)!
Absolutely delicious!! Thank you so much 💛
Thank you so much for leaving a review, Emma!! It’s so appreciated. I’m so happy you enjoyed this one 🙂
Is there a way to get the nutritional contents to this recipe? Calories, fat, sodium etc?
Hi Amy! Thanks so much for your question. I am in the process of working on nutrition content for all my recipes with my tech team, but it’s going to take me a while to calculate + update the nutrition info for 400 recipes!! In the meantime, you are welcome to use an online nutrition calculator. Ones like Whisk are super easy – just copy + paste the URL into the search bar: https://whisk.com/recipe-nutrition-calculator/
Hope that helps 🙂