• Ariel Warren, RDN, CDCES

High Protein Blueberry Nut Oatmeal *Vegan*

Blueberry Nut Oatmeal is my ultimate go-to breakfast (and let's be honest) and dinner lately. It's just so easy...and filling...and so dang good for you! It's loaded with plant-based protein, packed with antioxidants from the blueberries, and very high with filling fiber from the nuts, oat bran, and berries. So yes, this meal is a win for the stable blood sugar.

  • 11 grams of fiber

  • 23 grams of protein

  • 25 net grams of carbs

As you are probably well-aware, I LOVE to hide superfoods and healthy ingredients to my recipes. The healthy ingredient award in this blueberry oatmeal bowl goes to...

  1. Wheat Bran (crazy high in dietary fiber)

  2. Blueberries (crazy high in fiber & antioxidants)

  3. Peanut Flour (crazy high in plant-based protein)


Lately, I have been on a plant-based diet. Why? As diabetics, even as diabetics who are Registered Dietitians and Diabetes Educators, we tend to like to experiment.

My latest and greatest experiment is living a plant-based, whole foods diet. My results have been quite eye-opening. Especially for being almost 18 weeks pregnant (for the diabetic moms out there, you know how the resistance gets REAL). But so far, my basal has increased ever-so-slightly, and my carb ratios are significantly still high. On average they are about 19 carbs per 1 unit of insulin.

Another great benefit of eating plant-based has been how easily my blood sugars come down from a high. They have been quite balanced lately, but when there is a high, it is short-lived. Meaning it comes down within about an hour.

I will say, I am currently using Fiasp Insulin in my pump, BUT I was eating a regular diet that contained animal based products while still using Fiasp. With no changes in insulin, but swapping from animal based to plant based protein, I have seen a significant difference with how quickly my blood sugar responds to insulin.

Now let's talk about awesome food staples while eating plant-based.



Eating plant-based/vegan isn't difficult, but to eat with balance can be a little more difficult than with a regular diet that consists of dairy and meat.

Which brings me to this peanut flour, and specifically the peanut flour from Protein Plus. I'm not affiliated, but am just a lower of this Peanut Flour. The Peanut Flour from Protein Plus is one of my top secrets to get in the protein for more stable blood sugars for diabetes while eating plant-based.

Protein Plus Peanut Flour, ONLY contains peanuts. No extra salt, sugar, or any whacky ingredients/chemicals.

In 1 serving: 1/4 cup serving, this peanut flour has 16 grams of protein, 4 grams of NET carbohydrates (8 grams total - 4 grams of dietary fiber), AND only 110 calories.

I'm not a calorie counter, but for those who do, that's quite a bit of protein for only 110 calories. Oh, and it's plant-based so it is naturally higher in antioxidants, vitamins, and minerals than typical whey-based protein powders. I like to use this Peanut Flour in green smoothies, oatmeal, and baked goods to easily (and tastefully) boost my protein for more stable blood sugar with the diabetes.

Now let's talk about frozen fruit vs fresh fruit. What's the difference?


Did you know that frozen fruit can actually be healthier than fresh?? Let me explain. Frozen fruits are picked at the peak of ripeness. They are then often washed, blanched, then frozen within a few hours of being harvested. Blanching results in a loss of antioxidants, B-vitamins and vitamin C. However, nutrient levels remain fairly stable after freezing.

Compared to frozen, fresh can be higher in nutrients if consumed quickly after they were picked. Fruits and vegetables are often picked before the peak of harvest, which can effect the nutrient content, but what hurts the nutrient content more is the fruit or veggie sitting around for awhile before it is eaten at room temp. Putting the fruit/veggie in the fridge can somewhat decrease this nutrient loss, but nothing like when the fruit/veggie is frozen.

Bottom line: If you can eat the fresh soon after it is picked at the peak of harvest, that is the best way to go, BUT frozen still has a great amount of nutrients that remain because being at such cold temperatures dramatically decreases the rate at which nutrients are loss. Fresh or frozen, they are both nutritious!


Servings: 1 BIG Single Serving

Prep Time: 3 min

Cook Time: 1 min

Total Time: 4 min



  • 1 cup blueberries (fresh or frozen)

  • 2 tsp wheat bran (optional)

  • 1/2 cup original soy milk**

  • pinch of ground cinnamon

  • 1/4 cup peanut flour (Protein Plus)*

Peanut Flour*: Don't have any? Sub out for 1 tbsp of nut butter, any kind.

Original Soy Milk**: Don't have Original Soy Milk? Use any non-dairy milk and maybe add a touch of stevia or honey.


  • 1 tbsp chopped almonds (or any kind)

  • 1 tbsp old-fashioned oats (optional)


1. Heat up blueberries in the microwave for about 1 min, if they are frozen.

2. Grab a cereal bowl and mix all Blueberry Oatmeal ingredients (save the oatmeal toppings). Mix.

3. Top with crunchy almonds and oatmeal for great texture!

NOTE: You can eat this cold or hot. Hot makes it tastes like feel-good oatmeal, cold makes it taste like crunchy berry ice cream. Your choice! :D

Nutrition facts

Including optional oats & bran...

Per Serving. Total Calories: 312. Total Fat: 11g (Saturated: 1g, Monounsaturated: 3g, Polyunsaturated: 3g, Trans: 0g). Cholesterol: 0mg*. Sodium: 54mg. Potassium: 366mg. Total Carbohydrates: 39g (Dietary Fiber: 11g, Sugars: 20g). Protein: 23g.

NET CARBS = 28 grams

without optional oats & bran...

Per Serving. Total Calories: 288. Total Fat: 10g (Saturated: 1g, Monounsaturated: 3g, Polyunsaturated: 2g, Trans: 0g). Cholesterol: 0mg*. Sodium: 54mg. Potassium: 330mg. Total Carbohydrates: 34g (Dietary Fiber: 9g, Sugars: 20g). Protein: 22g.

NET CARBS = 25 grams

*Vegan foods do not contain cholesterol.

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As always, if you are having trouble with your diabetes and/or weight loss, email me or visit my website so we can figure out a customized game plan based entirely on you. I'm 100% here for you and understand all your frustrations because I am a T1D and a Registered Dietitian.

When we talk, I will look in detail at what, when, and the amount you are eating, along with what you are doing for exercise (or not doing, we'll be honest with each other). Together we will analyze your blood sugar (use your Dexcom Clarity reports if you have a Dexcom) and together we will decipher why you are getting your frustrating highs and lows. After a single session, you will have answers and a much better clarity of why your blood sugars react they way they do to your food, exercise, and lifestyle.

After talking, we will stay in touch, and you will have direct access to me for any questions. I deeply care about each and everyone of my clients.

If you just have a general question, send me an email and I will get back to you ASAP.


Your friend & Dietitian,

Ariel Warren, RD, CD, T1D

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