Oatmeal Porridge with Dairy Milk (or Fortified Soy Milk), Chia Seeds & Raspberries (Calcium and fiber)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A creamy oatmeal porridge simmered in pasteurized milk with chia seeds and raspberries, piling calcium and fiber into one breakfast bowl.
Calcium demands climb the moment you're pregnant, and this porridge quietly delivers: pasteurized milk in the pan, a swirl of chia for omega-3s and fiber, and raspberries for a folate-and-fiber finish. It's a 15-minute breakfast that does serious lifting for your bones — and baby's — while keeping your digestion happy.
🥄 Ingredients
- 🫗 1 cup (90g) rolled oats
- 🫗 2 cups (500ml) whole milk (pasteurized) or fortified soy milk
- 🫗 2 tablespoons (20g) chia seeds
- 🫗 150g fresh raspberries
- 🫗 1 teaspoon honey or maple syrup (optional)
- 🫗 Pinch of ground cinnamon
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Put the oats and milk in a saucepan over medium heat and bring to a gentle simmer, stirring often.
Cook 5–7 minutes until the porridge is thick and creamy.
Stir in the chia seeds and cook 1 minute more, then take the pan off the heat.
Divide between two bowls, top with the raspberries and a pinch of cinnamon, and add honey only if you want a little extra sweetness.
⚠️ Common Mistakes
- ✕
Boiling the milk hard, which scorches the bottom of the pan.
- ✕
Adding the chia at the start and ending up with chia-gloop.
- ✕
Drizzling honey before tasting — raspberries are usually sweet enough.
🔄 Variations
Stir in a tablespoon of ground flaxseed for an extra omega-3 bump.
Swap raspberries for sliced banana for a potassium-rich twist.
Add a spoonful of peanut butter for a nuttier, more filling bowl.
🧊 Storage
- 📦
Porridge keeps 2 days in the fridge; loosen it with a splash of milk when reheating.
- 📦
Best made fresh — though this is a 10-minute job anyway.
💡 Chef Tips
Tip 1: Stir in the chia after the oats are already thick — added too early they can turn the pot gummy.
Tip 2: Use pasteurized dairy only, and check fortification on soy milk if you're swapping, so your calcium stays high.
Tip 3: Add a splash of extra milk at the end if the porridge seizes up while it cools.
Tip 4: Frozen raspberries work just as well and cost less out of season.
❓ FAQ
Q
Whole or skim milk? Whole (pasteurized) milk brings more calcium and a little extra energy per spoonful, which suits pregnancy needs.
Q
Why raspberries? They're a top fruit source of fiber and folate with nothing added — a gentle hand against constipation.
Q
Is honey safe during pregnancy? Yes, honey is fine; the things to skip right now are raw fish, alcohol, and unpasteurized soft cheeses.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →