Latin AmericanPorridge

Cocoa-chilli Toasted Oats

Warm toasted oats in a silky cocoa, cinnamon and chilli base, with caramelised banana, orange, peanut ripple and cacao crunch.

Eat nowMake-aheadContains gluten, peanuts, soy
Hands-on18 minTotal time18 minEnergy797 kcalProtein44g
Recipe details
LightEasy-going

Equipment: Hob

Keep chilled after cooking

Cocoa-Chilli Toasted Oats
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Toasted oats

Cocoa base

Banana

Finish

Crunch

Now we make

Method

18 min hands-on 18 min altogether
  1. 1
    Toast 60g oats in a dry saucepan over medium heat for 3-4 minutes, stirring often, until they smell nutty and a few edges deepen in colour
    πŸ– 4 min
  2. 2
    Whisk 25g defatted soy flour, 15g wheat germ, 7g ground flaxseed, 8g cocoa powder, Β½ tsp cinnamon and 1 pinch cayenne chilli with a splash of 240ml unsweetened soy milk into a smooth paste, then gradually whisk in the remaining milk
    πŸ– 3 min
  3. 3
    Pour the cocoa mixture over the toasted oats. Simmer for 5-6 minutes, stirring, until thick and glossy; add a splash of water if it tightens before the oats are tender
    πŸ– 6 min
  4. 4
    Move the oats to one side of the pan and lay in 100g sliced banana. Leave for 90 seconds, turn, and cook until warm and lightly caramelised at the edges
    πŸ– 3 min
  5. 5
    Spoon into a bowl, ripple through 16g peanut butter and 5g maple syrup, then arrange the banana on top. Finish with ΒΌ orange zest, roughly crushed 15g roasted peanuts and 8g cacao nibs. For make-ahead use, chill without the crunch and loosen with soy milk when reheating
    πŸ– 2 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inMagnesiumPhosphorusFibre
Lower inVitamin KVitamin AVitamin E

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

797kcal

38%
Top contributors
Oats Β· 26%Peanut Butter Β· 12%Banana Β· 11%
22% cal

Protein

44.5g

70%
Top contributors
Soy Flour Β· 29%Oats Β· 18%Soy Milk Β· 16%
39% cal

Carbs

78.3g

Top contributors
Oats Β· 38%Banana Β· 21%Soy Flour Β· 8%
38% cal

Fat

34.0g

49%
Top contributors
Peanut Butter Β· 24%Peanuts Β· 22%Oats Β· 12%

Small numbers, big impact

Everyday essentials

Fibre29.02g
99%
Top contributors
Soy Flour Β· 21%Oats Β· 19%Cocoa Β· 10%
Vitamin B122.95ΞΌg
123%
Top contributors
Soy Milk Β· 100%
Vitamin D2.88ΞΌg
19%
Top contributors
Soy Milk Β· 100%
Iodine0.00ΞΌg
0%
Iron10.55mg
59%
Top contributors
Oats Β· 26%Soy Flour Β· 17%Cacao Nibs Β· 11%
Zinc7.79mg
71%
Top contributors
Oats Β· 25%Wheat Germ Β· 24%Soy Flour Β· 14%
Calcium506.95mg
51%
Top contributors
Soy Milk Β· 58%Soy Flour Β· 17%Oats Β· 6%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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