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  • Makes 5 cups
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Whether you’re hosting brunch or just want to wake up to a warm, healthy plant-based breakfast, this slow-cooker oatmeal is an excellent option. Naturally sweet shredded carrot, crushed pineapple, and toasted coconut flakes create a tasty tropical flavor profile. If you’re cooking up a batch for a group, serve the coconut flakes and other toppings on the side and let guests customize to their taste. No slow cooker? Try our Carrot Cake Overnight Oats recipe.

Tip: To make this recipe gluten-free, be sure to use certified gluten-free oats.

By Nancy Macklin, RDN,

  • 440


  • 3 cups unsweetened, unflavored plant-based milk
  • 1 cup steel-cut oats
  • 1 cup shredded carrots
  • 1 8-oz. can crushed pineapple (juice pack), undrained
  • ½ cup raisins
  • ¼ cup pure maple syrup
  • 1 teaspoon ground cinnamon, plus more for garnish
  • ½ teaspoon ground ginger
  • ¼ teaspoon sea salt
  • ⅛ teaspoon ground cloves
  • 2 tablespoons unsweetened coconut flakes, toasted (optional)


  • In a 3- to 4-quart slow cooker stir together 2 cups milk, the next nine ingredients (through cloves), and 2 cups water. Cover and cook on low 6 to 8 hours or until oats are tender. Serve with the remaining 1 cup milk. If desired, sprinkle servings with toasted coconut and additional cinnamon.

Comments (19)

(5 from 8 votes)

Recipe Rating

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Violet Martin

I really love this breakfast! Itʼs perfect for meal prepping, I make a double batch overnight in the slow cooker and then freeze individual portions. The flavors are interesting and yummy so that I eat this quite often and yet I know its great nutrition too. Great recipe!


Yummy! I made this on the stovetop. I simmered the steel cut oats for 20 minutes, then realized I’d added ALL the milk to the pot rather than reserving 1 cup for serving. I added 2/3 c of old fashioned oats to absorb the extra liquid and cooked for another 10 minutes. Delicious! When I make it again I will reduce or leave out the maple syrup.

Trish French

I would like to know why the recipes do not have nutritional information. I am always buying the F.O.K recipe magazines and would love to know this information. Of course it's a healthy diet, but you are doing a disservice to those that purchase from you. I signed up for the plan, and it's only those recipes that have the information available.

Courtney Davison

Hi Trish, Thank you for your feedback. We’re looking into adding nutritional information to our recipes for the future. Please stay tuned for updates! Thanks again, Courtney Editor, Forks Over Knives


I cooked this on the stove. Brought to a boil and turned to low for 40 min uncovered, stirring every once in a while, especially at the end when it started getting thick. I also used 2 cups milk and 1 cup water because I ran out of milk. Lastly, it was a little sweet for me so I'd probably use less maple syrup next time. Overall this was very good!


Can I double this?

Nelly Munoz

the best steel cuts oatmeal I have ever eaten. spectacular

Rye, Kay

Can you use Old Fashion Oats and reduce the cooking time?


I may try this but haven't yet. just trying to get around the process to see if this is worth it.


I didn’t have cloves or ginger so I used pumpkin pie spice - which in hindsight may not have been the best decision (but I wouldn’t call it the worst…it kinda worked). It was still pretty good :). I really liked the texture of the pineapple and the carrot. Will make again.


This is go to staple. Love the tropical profile! I replace the maple syrup with brown monkfruit and maple extract, due to diabetes.

Virginia Brightwell

Can you use old-fashioned oats?


Steel cut add a nutty flavor, texture. Steel cut also stay with you longer as they're less processed and empty the stomach slower. I LOVE the chewy texture, I even substitute whole oats (groats) as they are even more chewy.


I'm sorry that the only response you received was not an answer to your question. Yes, you can use old fashioned oats, though I'd recommend reducing the cooking time to 3-4hours on low since old fashioned oats don't take as long to cook. The texture of course will not be the same as with steel cut oats.


How long would this recipe last? Also, do you think it would freeze well in individual servings? This recipe sounds amazing! I can’t wait to make it, but my husband and son can’t eat it so I would be the only one. I would love to make this and freeze it if you think that would work.


I usually cook steel cut oats in a slow cooker and freeze individual portions. Never a problem. I re-heat in MW 2 minutes on high, stir, MW another minute, breakfast is served.


Can it be done in an insta pot??


I modified it for the IP. I modified the liquid to 1 cup milk, one cup water and the liquid from the pineapple juice. I cooked for 7 minutes and let it slow release for 20 minutes.

Glenn A.

Yes! It does great in the IP -- provided you modify the liquid, use the Porridge preset AND mind the temp and time settings*. (The previous replier gave some general info, which I used, thank you, but found it needed to be... uhm, "dialed in" more precisely. Read on.) Here's what works in the Instant Pot for this recipe. Btw, I used SC oats. Haven't tried it yet with rolled oats. All other proportions are as per the posted recipe. Liquids: 1 Cup water 1 Cup plant milk The liquid from the can of pineapple, about 2.5 to 3 oz *IP Settings: Use the "Porridge" preset Toggle the temp to "Less" Pressure level set to "High" Set the time to 5 minutes "Natural release" for at least 20 minutes, longer if you want a thicker consistency. (I let mine sit in the pot on "Warm" for 45 minutes before serving. It was perfect, and still piping hot. ) A note about time/temp settings. On my first try, and using the Porridge preset, I followed the 7 minute recommendation previously offered. I failed to consider the the temp levels, however, and proceeded to cook at High pressure and Normal temperature. This resulted in a BURN condition at 2 minutes. In which case I hit "Cancel" and manually released pressure using the QR knob. Removing the lid I then scraped the bottom of the pot a bit with a soup spoon to loosen any stuck oats. It was a "hot" mess (pun intended), but not a total loss. So I added about 4 oz water, gave it a stir, fastened the lid and began again. This time I dialed down the heat and the time to "Less" and 5 minutes respectively, and resumed. After cooking I let the IP naturally release steam. The oats were "ready" in 20 minutes. I let them stay in the pot on "Warm" for another 25 minutes, though, until we were ready to eat. Absolutely delicious! One more thing. Don't be afraid to add or experiment with other flavorings. For this batch I diced 1 Cup of apple, skin on, instead of using carrots. Can't speak for the carrot method. I'm sure it tastes great. But I can say the mixture of the apples and the cinnamon, with "all the things", is the BOMB! This is a great recipe, and can be easily adapted to the Instant Pot provided you use the PORRIDGE preset and adjust the liquids, temp level, and timer settings. BONUS: I found this site to be a helpful source for making Slow Cooker to Instant Pot conversions: https://www.tasteofhome.com/article/how-to-convert-slow-cooker-recipes-for-instant-pot/ Have fun! Bon Appétit! Bon Vivant!

About the Author

Headshot of Nancy Macklin

About the Author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.
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