Apple Ginger Oatmeal

Tanya Eisenwasser

Print Recipe

Warm oatmeal with fresh apple chunks and ginger.

Prep 5 min

Cook 10 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1/2 cup gluten-free rolled oats
• 1 cup water
• 1 small apple, diced
• 1/4 teaspoon ground ginger
• 1 tablespoon maple syrup
• Pinch of sea salt
• 1 tablespoon coconut oil (optional)

Instructions

Cook the Oatmeal

1. Combine the oats, water, and salt in a small saucepan.
2. Bring to a boil over medium-high heat, stirring occasionally.
3. Reduce heat to medium-low and simmer for 4-5 minutes, stirring often, until the oats have absorbed most of the liquid and reached your desired consistency.

Add the Apple

1. Stir in the diced apple and ground ginger.
2. Cook for another 2-3 minutes until the apple softens slightly but still has some texture.
3. Remove from heat and stir in the maple syrup and coconut oil if using.

Serve

Transfer to a bowl and serve immediately while warm.

Tips & Substitutions

• Use certified gluten-free oats. Regular oats are often cross-contaminated with gluten, so look for a certified brand.
• Fresh apple only, not dried. Honeycrisp, Fuji, or Gala varieties work well for natural sweetness.
• Add cinnamon if tolerated. Cardamom is another option for warmth if cinnamon is a trigger for you.
• Top with macadamia nut butter for protein. Hemp seeds or sunflower seed butter also work.
• Swap maple syrup for honey. If you tolerate honey, it adds a different flavor profile.

Why This Works

Oats. Gluten-free rolled oats are often well tolerated and provide slow-release energy. Individual tolerance varies, so start with a small portion if oats are new for you.

Apples. Fresh apples are naturally low in histamine and commonly well tolerated. They add fiber and natural sweetness without the risks of dried fruit.

Ginger. Generally considered safe and may support digestion for some people. Individual tolerance varies.

Coconut oil. A stable cooking fat that is naturally low in histamine. It adds richness without dairy.

Storage

Best eaten immediately while warm. If you need to make ahead, prepare the dry oat mixture and store it at room temperature, then cook fresh each morning. Cooked oatmeal can be refrigerated for up to one day, but fresh is always better for minimizing histamine buildup.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.