The Three Bears Superfood Porridge

by Angela (Oh She Glows) on November 9, 2015


I’m starting to get a taste of what toddlerhood is all about, and it’s humbling. Incredible in so many crazy ways, yet very, very humbling. Adriana yells more, squirms more, protests more, talks more, eats more, laughs more, and moves more by the day.*insert monkey covering eyes emoji* The baby stage is challenging in many ways, but an almost 14 month old with a strong will and a mouthful of about-to-pop teeth can be downright scary. I wouldn’t change it for the world though (ok, maybe the teething); I know we’ll look back on these days as some of the best.

Even though Adriana should win a gold medal in the food throwing/slingshotting olympics, she really does love to eat! I can always tell when she’s about to throw food because she warns us with a, “no… no…” as she whips the food off the tray. Then she leans her head over the edge and peeks at the food on the floor while saying “no, no…no, no”. It takes everything in me not to reinforce her hijinks because it’s pretty darn cute, if not grey-hair inducing. It’s usually a sign that she’s finished, or at least ready for a different food.

Lately, I’ve been experimenting with different breakfast ideas that we can share together in the morning. She really took to this oatmeal bowl (which I like to call porridge because it reminds me of Goldilocks and the three bears!), so I decided to share it on here since I’ve been asked so many times for easy baby/toddler foods. I love to use oatmeal as a vehicle for so many add-ins; in this recipe, finely grated carrots and zucchini bulk up the oats with energizing vegetable power, and hemp hearts and chia seeds boost the healthy fats, protein, calcium, fibre, etc. It really is a great start to the day. I don’t even measure it anymore, just throw in what I have on hand and thin as desired.

I was once told that a little one can need up to 30 exposures to a new food before they start to really take to it. Once I heard this, it relaxed me as I didn’t expect her to go wild over a new food right away. I now see it as a learning process for all of us, and it can take time before a food clicks with her tastebuds. This porridge was similar; the first time I gave it to her she was a bit unsure of it (full disclosure: she spit it right out with a dramatic face!), but the second time I offered it she ate a bit more. Now, she just inhales it and gets so impatient if she has to wait for it to cool down! Funny how things can change. Even though every little one is different, it can be reassuring to hear that persistence sometimes pays off. I also try not to get discouraged by an “off” day of eating – some days, for whatever reason, she’s just not into food compared to other days. I figure it all balances out in the end and try not to sweat it!

I’ve been making this breakfast every morning while we’re away, so I snapped a few quick photos for this post. Hope you enjoy!


4.9 from 17 reviews

Superfood Porridge

Vegan, gluten-free, nut-free, oil-free, refined sugar-free, soy-free


I developed this recipe so I’d have a super-nutritious, go-to porridge for my baby and toddler (and the adults too!). This thick and hearty porridge is naturally sweetened with mashed banana and finely shredded carrot, and it’s packed with superfoods like chia seeds and hemp hearts. I love to stir in some finely grated zucchini, as well, upping the veggie goodness even more. If I’m thinking ahead, I’ll mix the oatmeal together before bed so it can soften and thicken in the fridge overnight. Soaking cuts down the cook time drastically—all you have to do in the morning is throw it into a pot and heat it until creamy. Of course, you can prepare it from scratch in the morning, too. And my kids also enjoy this porridge chilled, so that’s a good option if it’s summer or if you just don’t have time to heat it up. If serving this to a baby who’s still on purées, you can throw this oatmeal into a blender or food processor (adding a splash of water or milk, if necessary) and process it for a smoother texture.

3 cups (750 mL)
Prep time
Cook time


  • 2 large (375 g total) ripe bananas, peeled and mashed (heaping 3/4 cup)
  • 2 medium (200 g total) carrots, peeled and finely grated (lightly packed 1 cup)
  • 1/2 cup (85 g) finely grated zucchini, optional
  • 1 cup (100 g) gluten-free rolled oats
  • 2 1/4 cups (560 mL) milk of choice or water
  • 2 tablespoons (20 g) chia seeds
  • Dash fine sea salt (optional)
  • 1–1 1/2 teaspoons cinnamon, to taste
  • 2 tablespoons (18 g) hemp hearts
  • Suggested toppings: berries, sliced banana, chopped nuts/seeds, granola, etc.


  1. In a medium bowl, mash the banana until almost smooth. Place it into a medium pot.
  2. Peel the carrots. Using the fine grate hole on a box grater, grate the carrots and measure ¾ to 1 lightly packed cup. Place the carrot into the pot with the banana. If using, grate the zucchini (again using the smallest grate hole) and place it into the pot, too.
  3. Add the rolled oats, milk or water, chia seeds, and optional dash of salt into the pot. Stir well until combined.
  4. Set over medium heat and cook the oats uncovered, stirring frequently and reducing heat if the oats stick to the bottom, for about 10 to 15 minutes, until the oats are softened and the mixture thickens. (If you soaked the oatmeal overnight, simply heat it and serve.)
  5. At the end of cooking, stir in the cinnamon to taste and all the hemp hearts. 
  6. Serve and enjoy with your desired toppings. Leftovers will keep in the fridge in an airtight container for a couple days. To reheat, transfer oatmeal into a pot on the stovetop and heat over medium heat, stirring in a splash of water or milk to thin if necessary.

Nutrition Information

Serving Size 1 cup | Calories 370 calories | Total Fat 10 grams
Saturated Fat 1.5 grams | Sodium Fat 210 milligrams | Total Carbohydrates 63 grams
Fiber 12 grams | Sugar 19 grams | Protein 10 grams

Recipe makes 3 cups (750 mL).
* Nutrition data is approximate and is for informational purposes only.


To save on cooking time, combine the ingredients in a bowl and let the porridge soak in the fridge (covered) overnight. In the morning, simply stir and heat on the stovetop, adding more water or milk if desired.

This recipe yields a very thick oatmeal (and it thickens even more when chilled). Feel free to use more liquid if you prefer a thinner consistency.

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{ 39 comments… read them below or add one }

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Summer November 12, 2015 at 10:50 am

I just made it this morning for my one year old. I put it together last night, but the oats didn’t absorb as much liquid as I thought they would. I heated it up, and he didn’t like it. I cooked it a bit longer, so it’s nice and thick and chewy now, and he LOVES it. It’s much tastier than I anticipated, and I love how much extra nutrients it has. Thank you!


Sonia November 13, 2015 at 9:24 am

Thanks for this! Just got some suction bowls for my 1 year old. She’s going to love this recipe, and I will too! Awesome idea to sneak in veggies. Thank you thank you!


Adina November 13, 2015 at 1:57 pm

I made this porridge and have been eating it for 3 days now, I just love it. I left out the zucchini, because I did not have any. Thank you for the recipe. :)


Tara November 13, 2015 at 2:13 pm

This sounds like exactly what I’m going to do with the leftover “pulp” from my juicer!


Anne November 14, 2015 at 7:56 am
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Just made some in my steam oven which make the best porridge. I also added grated ginger. This was the porridge ever! My husband better get up soon or there will be none left.


Anna Lee November 14, 2015 at 4:36 pm

Wow, I would have never thought to add zucchini or carrots to porridge. What a great idea to sneak in some veggies! I can’t wait to try this!


Kristin K November 15, 2015 at 10:16 am
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This is the first recipe I’ve tried from your website and I just loved it! Thanks for the ideas. I’m always looking for ways to incorporate more veggies in my diet :)


Kathleen November 15, 2015 at 3:54 pm
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Porridge was a success for me and my 11-month-old! Delicious using your almond milk recipe :)


Joana Gil November 16, 2015 at 1:12 pm
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I tried this recipe this morning… It was sooo delicious! Never thought of putting vegetables in my porridge. The only thing I did differently from the recipe was that I didn’t use zucchini as I didn’t have it. Thank you for this tasty recipe! :)


Jessica J. November 16, 2015 at 2:37 pm

i want to make this for breakfast tomorrow. I have some zucchini from the summer garden that i shredded and froze to use in a zucchini bread this winter – but this sounds way better.

do you think the frozen zucchini will make much difference?


Susan November 17, 2015 at 8:02 am
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Like the other comments, it has not occurred to me to add carrots and zucchini to oats. I made this and after cooking, portioned it out to 4 servings. It sat in the fridge for 2 days and I enjoyed this for breakfast today. It was soooo good. (And my husband loved it too). The only thing I did differently was throw the carrots, zucchini and banana into the food processor and finely chopped it (I was too lazy to grate). Love this and will add it to my breakfast rotation.


Mary November 17, 2015 at 4:01 pm

This is so precious! And looks delish, too. ;) Sweet to see the baby bear in the post!


Alison November 17, 2015 at 5:41 pm

Ah, I remember those early toddler years! Your comment about oats being a good vehicle for healthy add-ins reminded me that I also did the same with pureed beans. My kiddo would even eat steamed, finely chopped kale if it was stirred into beans! Over time I stopped pureeing the beans and just threw in whatever veg I wanted into a bowl of beans. She is now 13 and she still loves her beans and greens! I wish you all the best, thanks for your inspiring posts.


Laurie December 6, 2016 at 3:15 pm

I really appreciate this idea of adding kale that has been steamed and minced into beans as I’m having a difficult time getting my 13- month old vegan to eat greens, or actually any vegetables.


Anbe Sivam November 18, 2015 at 12:30 am

Thanks for your wonderful article .Eat Healthy Live Healthy …Every one are not living for eating but eat for living.


Heather D. November 18, 2015 at 3:36 pm

Wow! Your recipes are making me hungry! I would love for you to join my recipe round up that is LIVE right now until tomorrow (Thursday) night.


Mishka November 18, 2015 at 5:11 pm

I’m so thankful for your blog and your book, Angela!!! I recently learned I have to be gluten free from now on, so the first thing I did was go out and buy your book so I could SURVIVE! I’ve grown to love porridge now, especially as it gets colder!! Thank you ♡!!!


Katie November 18, 2015 at 6:56 pm
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Twenty-two month old and five year old approved–good job and thanks!


Liv Faye November 18, 2015 at 11:51 pm
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Love it when you can add even more goodness to a healthy dish <3 Thanks for sharing Adriana's story, I'm sure she'll develop the love for good food her mom has in no time :) She's so lucky to have you as her mom, you're doing an awesome job!

Just one question, is the carrot flavor subtle or a bit pronounced?


Jess November 20, 2015 at 3:20 pm

I have a three-year-old and I’ve found that every stage with him has been more fun than the last (though I expect there will be a plateau and falling off around middle school). I’m not saying that you shouldn’t savor this time in your daughter’s life, but the best days may well be yet to come. I look forward to making your porridge recipe for my little guy.


Sheena Yap Chan November 24, 2015 at 10:30 am

that looks pretty interesting. never thought to put these ingredients together. thanks


Janelle November 26, 2015 at 9:01 am
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What a cute little toddler! This recipe is great, I’m going to make this on the weekend and then read the three little bears to my little one, he’ll love it! :)


Hooriah December 30, 2015 at 6:14 am
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Tried it and loved it, yet another innovative recipe! I used almond milk and its nutty flavour really complemented the zucchini so that was sick. I noticed you called the salt “pink Himalayan sea salt,” cute fact for you is that Himalayan pink salt comes from the Himalayan mountains, the farthest you could probably be from the sea on Earth all the love Ang ♡


Ana @ Ana's Rocket Ship January 4, 2016 at 1:08 pm

Anything inspired by a fairy tale was always going to be a winner with me – but then I saw how awesome this oatmeal (or porridge) was and I’m in love. It’s ‘just right’ times a gazillion!


Vicki January 12, 2016 at 10:32 am
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This is SO GOOD!!!! How do you keep coming up with such great recipes?!


Hypnosis Adelaide February 1, 2016 at 12:47 am

I think it was clever that you named this recipe “the three bears” because I think this recipe is just right! :)


Colleen February 12, 2016 at 9:21 pm

? These oats! I’m in love!! I can’t wait to try and get this nutrition packed delicious looking concoction into my 4 year old! Thanks for the idea ?


Melanie Richmond March 30, 2016 at 8:36 am

I am doing the Conscious Cleanse and this is a perfect breakfast option. Made it last night and 1 minute of warming up is perfect. Great to take to work in a mason jar. Love the sneaking in of the veggies!


Lisa June 16, 2016 at 7:42 am
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Hey Angela,
I’ve been a longtime lover of your recipes! And this one is no exception. I make it regularly for my baby and toddler, and they love it! I was wondering if I wanted to convert this to an oatmeal cup type of recipe (baked), what adjustments would need to be made… I’m not much of a scientist in the kitchen, so I am always nervous to change up a recipe – wish I was more adventurous! Any help in this endeavor would be greatly appreciated!


lol September 1, 2016 at 8:07 am

Nice, but carrots and bananas are among the most constipating foods, especially for young babies.. so watch out if your baby is slightly constipated already!!


lucy September 15, 2016 at 3:03 pm

i work at a childcare Centre and we are a nut free school, but l have been using many of your menu and the one l need to tell you is the three bear super porridge, all the children love it.


Angela Liddon September 16, 2016 at 5:32 am

Oh, that’s so neat to hear! I’m glad the porridge is a hit with the kiddos :)


Shane & Kim September 26, 2016 at 8:34 pm
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This recipe is amazing! Thanks for the wonderful blog :)
Added dried berries, fresh apples, honey with coconut milk. Perfect warm up on a fall night or day ❤️ Much Love, Peace & Light.


Angela Liddon September 27, 2016 at 6:26 am

Thanks for the recipe love! Glad you enjoyed it :)


Denise October 17, 2016 at 9:50 pm

Yay I tried this porridge yesterdan and it is a win for my just-turned-one year-old! Hurrah for more veggies for picky eaters ;). I think this will become our staple breakfast. Thank you! Looking forward to seeing more baby & toddler recipes in the future possibly? ;) (or cookbook? :))


Kathleen April 23, 2017 at 6:21 pm
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This has become one of my favourite breakfast recipes. I would love to see it added to the OhSheGlows app collection. And I also vote for adding a “child friendly” category. Thanks for all the great recipes and healthy inspiration.


Angela Liddon April 24, 2017 at 9:06 am

Thanks for the great suggestions, Kathleen! I’ll definitely keep them in mind :)


Dawn April 13, 2018 at 1:04 am

Just came across this recipe! Seems great for my 1 year old. If I prepare this the night before do I cook the veggies first then add to the oatmeal to soak? Thanks!


Angela (Oh She Glows) April 13, 2018 at 12:58 pm

Hey Dawn, So glad you found this recipe! We love it and make it often…nice way to sneak in veggies in the AM!
You don’t need to cook the veggies in advance. I prep everything the night before (without cooking anything) then simply heat and serve in the morning. It really helps to use the super fine grate hole in the grater box so the carrot and zucchini aren’t too thick and then they don’t need much cooking to soften.


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