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The Perfect Parfait Porridge

If you have been following Everyday Eats here on Food Babe….you’ve probably seen something to the likes of this for my afternoon snack….


I’m happy to finally share the recipe for this concoction. I call it “Parfait Porridge.” That’s because it contains layers of several different items and tastes just like a parfait minus the yogurt. The best part of this breakfast or snack, is the raw oat groats. Oat groats are the truest form of oats and contain more vitamins, minerals and nutrients than processed steel cut, rolled or instant oats. If you haven’t tried oat groats yet – go get them now! They are available in most health food stores in the bulk section.  Here’s what they look like….

It’s very important to know that you must first soak your oat groats before eating or cooking them. Soaking them softens them a bit so they are more digestible. The texture is amazing, very chewy and hearty. Unfortunately to cook oat groats, it takes forever (sometimes up to an hour!), this why I like to eat them soaked and raw.

This recipe is fool proof and ridiculously satisfying and delicious.

Food Babe's Parfait Porridge

Prep Time:
10 mins
Cook Time:
0 mins
Total Time:
10 mins

Serves:  1


  • ¼ cup oat groats, rinsed and drained
  • ¼ cup rolled oats
  • 1 teaspoon currants
  • 1 pinch ground cinnamon
  • 4 fluid ounces unsweetened almond milk
  • 1 teaspoon chia seeds
  • 1 cup fresh or frozen fruit of your choice


  1. In a "to go" glass container of your choice: Place oat groats, ezekiel cereal/oats, cinnamon, currants, chia seeds, and almond milk in the container and stir.
  2. Top mixture with fresh or frozen fruit
  3. Let mixture sit in fridge overnight or up to three days in fridge.


  • Enjoy for a breakfast or snack - cold right out of the fridge, room temperature or warmed in the oven for 10-15 mins at 300° F.
  • Please choose all organic ingredients if possible.


I measure out my portions and always give a little extra to my husband…

Parfait Porridge goes great with a cup of tea or morning coffee! 

Top your Parfait Porridge with whatever fruit you like.  My favorites are organic fresh mixed berries like this one below.  I also like to use frozen fruit – especially organic pineapple and blueberries mixed.  When the pineapple and blueberries softens overnight they release their juices into the porridge – YUM!

Remember you can make this up to three days in advance. This is incredible for a healthy on the go breakfast or snack.

Last week, I was so busy I forgot to make porridge one night and my husband came home from work and said “I missed my porridge today….” AWE!

Don’t miss out – Start your week off right and make this now.

If you know someone who could benefit from any easy make ahead breakfast like this – please share this recipe with them! I’m sure they will be forever grateful.

Have a fantastic day!

Food Babe


Watch me make this on live TV in a NBC Charlotte Today appearance:


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198 responses to “The Perfect Parfait Porridge

  1. Hi! This looks fabulous. Are you soaking the groats in the parfait mixture (with the almond milk, etc.) for up to three days or soaking them in water before you put them in the parfait mixture? Thanks!

    1. To make the almond milk, you soak the almonds in filtered water over night. After you blend it and strain it, it must be consumed within three days or throw it out. When you make the parfait, you pour in the almond milk in the parfait, stick it in the fridge over night, and in the morning, it is done! 🙂

      1. That’s not what she asked. She’s asking about the oat groats, not how to make almond milk. It sounded to me like you soak the oat groats and then you put them in the almond milk.

    2. No, you do not soak the oat groats first. The recipe calls for 1/4 cup oat groats rinsed and drained. Then you add that to all the other ingredients, and let soak overnight. The overnight soaking is what softens the groats. 🙂

      1. Thanks for clarifying! 🙂 We’ve been looking for a healthy, quick morning breakfast we can take “on the go” and this looks perfect…but was concerned about whether to soak groats overnight (alone) first (like you soak beans overnight before cooking), then put parfait together to “soak again” with cereal, fruit, milk, etc…. OR if you soaked the groats ALL TOGETHER WITH EVERYTHING ELSE overnight (one time soaking, all together)–then eat in morning (no cooking required). Thank you.

  2. Is there a difference in the nutritional value of oats when they are cooked and when they are raw? Also, which have the most nutritional value (oat, buckwheat, etc)? Thanks!

  3. It would be VERY valuable to add the nutritional information like carbs/calories/fat/protein/etc. so you can easily add it into your current diet. LOVE your activism. I’m with you….it’s taking some time to convert.

  4. Hi Food babe, do we have to grind all those ingredients. It’s not very clear, I see a picture of a small blender.
    Looks yumm, btw.

  5. I am an avid follower of your eating methods. Problem is: I need a juicer and a crusher and whatever appliances you suggest we use, Can you advise which of these tools are best or at least adaquate?

  6. Yes, please explain the soaking more! Soak the oat groats first in water, or can you put this together at night and they soak in here? Thanks!

  7. I went to buy the ingredients today! But, I noticed that Ezekial muesli has soybeans in it. Sprouted soybeans…but I was surprised to see that ingredient. Unless soy is fermented we generally avoid it. Do you consider it a safe and healthy ingredient?

  8. I have a gluten intolerance so I bought buckwheat groats. Will this work in your parfait recipe instead of oat groats? I know there is alternatives however I’ve never made this recipe and I don’t want to ruin it with the buckwheat.
    Love your website, and am always looking forward to sending onto friends on facebook.

    1. I have the same question about using buckwheat groats, I have a whole unopened package here but don’t know if it will work. Also wondering how long to soak them for first.

  9. Here is a better porridge:

    Chia Seeds
    Almond Milk

    1. I’m kinda new at this, so I was wondering. Do you cook the Quinoa first or are you letting it all soak raw overnight in the fridge?

      1. I cook the quinoa first, freeze it and use it in these things, i dont like uncooked grains, they are very hard to digest.

  10. With a Tree Nut Allergy in the family, what can I substitute for thr almond milk? Thanks.

      1. I make my own coconut milk from shredded coconut, and it is AMAZING in everything!!! I think it would be awesome in this recipe.

  11. I love this recipe, and so does my husband! Thanks! I am thrilled to have him taking this for breakfast in the morning, and not stopping off for a bagel or making a pbj. He shared with his friends at work and now they are hooked too!

    1. Hi Cortney, do you let everything soak for just one night or more? After 14 hours the groats still feel like half cooked grains of rice – very hard to chew. Just wondering your experience. Thanks!

      1. Hi Meagan! I actually like the chewy texture of the groats. I added rolled oats as well, and I thought that was a nice balance. I let them sit over night, and no longer than three days like the recipe says. I hope that helps! Maybe you can acquire a taste to get the benefits! 😉

  12. Please be careful with Chia….finally figured out it was the Chia that caused me severe nausea and vomiting…..seems some people have this reaction to them.

    Can a diabetic eat oats in this form without spiking sugars? Cooked oats spike me.

    1. Yes, an oat is an oat is an oat in all forms, as in a carbohydrate. A carb is a carb and has same effect on blood glucose regardless of form on intake. Sugar (raw or refined, agave, syrups, ect)/glucose/starch contain carbs. Carbs convert to glucose in the human body to create energy. Without insulin, the glucose cannot get into cells to provide energy, causing hyperglycemia and illness/death/diabetic complication. While fiber-rich, the fruit (purer fructose and glucose sources, unrefined) and oats will still spike blood glucose levels. Moderation is key.

  13. I’m so excited to try this recipe but nuts seem to trigger my Rosacea. What could I use in place of the almond milk?

  14. Food babe,

    I’m confused- do we soak the oat groats before we put them in the to go container, or do we place them in raw and have them soak in the almond milk?

  15. Oat Groats are tough to eat. Soak them forever in an acid medium or enjoy all the Phytic Acid. Not a good food, my opinion. Although it does look good. If I was going to eat this I’d use Bob’s Redmill Extra Thick Organic Oatmeal instead… easier to cook and a much better texture.

  16. I went to two different stores yesterday (Nugget Market and Trader Joes) and couldn’t find oat groats. So I ended up ordering them off of amazon. Disappointing, I wanted to have it this morning! Too bad Whole Foods is so far away from me.

  17. I like to make oatmeal in the slow cooker overnight.

    I add coconut milk (the kind that comes in a can or make your own,)
    One chopped apple or berries or chopped banana
    Stevia or lo han guo or erythritol to taste
    I will try soaked oatmeal groats next time.
    I bet it would be good making this recipe with quinoa also.

    You get up in the morning and the kitchen smell so delicious and appetizing..

  18. I’ve been doing this recipe with 1/2 cup of large flake oats instead of the oat groats or other cereals. I know it’s less healthy, but man is it ever good! Top it with maple syrup, yum! To die for!

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