Name: Healthy Oatmeal Recipe for Fatty Liver
Prep time: 2 min
Cook time: 3 min
Total time: 5 min
Ingredients: 1 cup water; ½ cup rolled oats; 1 tbsp chia seeds; 2 tbsp hemp seeds; ½ tsp cinnamon; 1 tsp coconut sugar; ¾ cup almond milk

This healthy oatmeal recipe for liver health is made with oats, chia seeds, and hemp seeds is full of fiber for gut health. I added chia and hemp seeds to this liver healthy breakfast as they are an excellent source of plant-based protein and essential omega-three fats.

Spoon lifting creamy oatmeal with chia seeds and rolled oats from a bowl of oatmeal topped with cinnamon on a wooden board

This chia seed oatmeal recipe consists of half a cup of oats, 1 tbsp chia seeds and 3 tbsp hemp seeds, a pinch of salt, and 1 cup water. Once the chia oatmeal has been cooked, pour into a bowl and top with some cinnamon, coconut sugar, and almond milk to taste.

It is super easy to make this healthy oatmeal recipe that is the perfect breakfast recipe for busy moms who want a quick yet nutritious breakfast to feed their kids.

This oatmeal breakfast is great for anyone who wants an easy to make yet healthy breakfast recipe for liver health. It only takes 5 minutes to make this delicious healthy oatmeal recipe, so there is no reason why you can’t eat a healthy breakfast.

Benefits of this healthy oatmeal recipe for liver health

Oatmeal made with rolled oats is better than eating breakfast cereals, but the addition of hemp and chia seeds turns a basic oatmeal recipe into a nutrition powerhouse packed full of nutrition. Plus oats have many health benefits such as supporting energy levels, healthy cholesterol levels and gut health.

The hemp and chia seeds help offset the oats’ high carbohydrate content for a balanced and healthy oatmeal recipe that is highly nutritious.

Chia seeds and rolled oats are an excellent source of fiber for healthy bowel movements and gut health. Fiber is essential for gut health and feeding the probiotic bacteria in the colon.

Eating chia seeds is also excellent for liver health as they are high in omega-3 fats, which is one of the top 5 dietary recommendations for managing fatty liver. Replacing saturated fats with omega-three fats in the diet helps to prevent fatty liver and improve insulin sensitivity.

This study suggests that omega 3 fats are beneficial for fatty liver, yet saturated fats and too many omega 6 fats are not good for fatty liver, especially when they are out of ratio to each other. Rest assured that this is the best oatmeal recipe for liver health as it is low in saturated fats yet contains the anti-inflammatory omega 3 fats that are beneficial.

High fiber whole foods such as oats and chia seeds are excellent for weight managment and liver health. Replacing processed carbohydrates such as breakfast cereals with unprocessed whole foods high in fiber such as oats and chia seeds is another one of the top 5 dietary recommendations in this study for preventing fatty liver.

Fatty liver is associated with weight gain, and this study demonstrates that the consumption of oats reduced abdominal fat and improved lipid profiles and liver function. This oatmeal recipe for weight loss is also a fantastic breakfast recipe for fatty liver.

Spicing the oatmeal with cinnamon provides a natural sweetness and also helps to improve insulin sensitivity and blood sugar balance.

Hemp seeds contain all the essential amino acids, and chia seeds contain omega-three fatty acids that are anti-inflammatory and essential in the diet. You have all your macronutrient bases covered with this healthy oatmeal recipe for liver health and weight management.

You can also spice up this oatmeal with this gut-healing homemade apple sauce. Apple sauce is the perfect way to sweeten this healthy oatmeal breakfast.

If you have fatty liver you will also want to implement a hypocaloric diet, meaning you eat less food than you are burning. Professor Roy Taylors research demonstrates that a low calorie diet is beneficial for liver health.

Bowl of creamy chia seed oatmeal made with rolled oats and topped with cinnamon with a spoon lifting a bite above the bowl

Nutrtional info for the healthy chia seed oatmeal

Calories: 362
Protein: 14 g
Net Carbs: 30 g
Fat: 16 g

Top 5 vitamins & minerals:

Calcium
Phosphorus
Magnesium
Vitamin E
Selenium

How to make oatmeal for fatty liver

Making the best oatmeal for fatty liver is super easy and only takes 5 minutes. A basic rule of thumb to follow when making oatmeal is a 2:1 ratio of water to rolled oats.

For example, 1 cup water to 1/2 a cup rolled oats or 2 cups water to 1 cup oats.

When making oatmeal on the stove, first measure the water into a pot and bring it to a boil. To make this process faster, start with hot water from the tap instead of cold!

Once the water is boiling, add in the oatmeal, chia seeds, and hemp seeds. Continue to cook the warm oatmeal breakfast for 2-3 minutes.

Serve this healthy oatmeal breakfast with some almond milk, cinnamon, and coconut sugar to taste. You can also add in some fresh fruit to spice it up and swap up the flavors! You can also make this super easy and nutritious sesame seed milk to serve with this oatmeal recipe.

You may also like this strawberry banana chia oatmeal pudding or this vegan quinoa porridge recipe for weight loss.

This high protein oatmeal is nutritious and yummy as well!