Blackstrap Molasses Oatmeal Recipe

blackstrap molasses

This blackstrap molasses oatmeal recipe certainly takes me down memory lane!

When I was little and my mom would bake delicious gingerbread or oatmeal cookies (two of my dad’s favorite desserts), I would always ask for a taste of molasses.  She would give me a spoonful and I would pretend that it was my “medicine”.

It was light molasses, so it didn’t have the vitamin and mineral benefits of blackstrap, but boy, was it yummy.

What Is Blackstrap Molasses?

Blackstrap molasses is the syrupy liquid leftover from the final processing of sugar cane into refined sugar. It’s a nutritional powerhouse.
Plantation Organic Blackstrap Molasses

-15 oz bottle




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What are The Benefits of Blackstrap Molasses?

 When we say that blackstrap molasses is a “powerhouse, we say that because it’s a great source of nutrients such as:

Additionally, Because the maximum amount of sugar has been extracted from blackstrap molasses, it is not sweet, and may even be slightly bitter, but when added to food, the bitterness is not noticeable.

To read more about the benefits and uses, please check out our article/podcast, 7 Blackstrap Molasses Benefits, and Some Recipes.

The Other Ingredients in our Blackstrap Molasses Oatmeal Recipe

  1. Flaxseeds

Flaxseeds are a good source of heart-benefiting Omega-3 essential fatty acids and contain both soluble and insoluble fiber.

Bob's Red Mill Organic Whole Ground Golden Flaxseed Meal
  • Ingredients: Organic ground golden flaxseed
  • USDA Organic. All-natural. Gluten-Free. Provides fiber, lignans & Omega-3 fats.
  • Flaxseed meal has a robust nutty flavor
  • Makes a great egg substitute for most recipes.
  • Keep best refrigerated or frozen for longer product life

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  1. Rolled Oats

You can’t make blackstrap molasses oatmeal without oats! Rolled oats have a wide variety of health benefits. Here are a few:

    • Rich in antioxidants
    • Very filling so can help you lose weight
    • Great source of soluble fiber
    • Improved blood sugar
    • Can help lower your cholesterol
Bob's Red Mill Old Fashioned Regular Rolled Oats, 32 Ounce (Pack of 4)
  • Case of Four, 32 oz. bags (8 lbs. total)
  • Vegan; Vegetarian; 100% Whole Grain; High in Fiber; Kosher Pareve
  • Kiln-toasted
  • 100% whole grain
  • 7g protein per serving

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  1. Bananas

It’s common knowledge that bananas are high in potassium, but did you know that they are also good sources of Vitamins C and B6? Bananas also have a natural antacid effect, which may help reduce or relieve acid reflux.

This recipe is for a single serving, but it is easily multiplied for two, four, or the whole gang.

Blackstrap Molasses Oatmeal

Remember, Blackstrap Molasses is not sweet however, it does have a strong taste so start with less and add more to taste.
Prep Time10 minutes
Active Time10 minutes
Total Time20 minutes
Course: Main Dishes
Cuisine: American, Vegan, Vegetarian
Yield: 1 person


  • 1/2 cup organic rolled oats (not quick-cooking)
  • 1 cup water
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon flax seeds
  • 2 tablespoons non-dairy milk
  • 1 tablespoon chopped pecans or walnuts
  • Raw honey, organic sugar or agave to sweeten (to taste)
  • 1 medium banana


  • In a small saucepan, bring water to a boil.
  • Add oats, reduce heat to medium and simmer 5-10 minutes, or until most of the water is absorbed and the oats are tender.
  • Place cooked oatmeal in a bowl and add non-dairy milk, blackstrap molasses, flax seeds, and nuts.
  • Sweeten to taste with your choice of sweetener.
  • Stir well.
  • Slice banana into oatmeal and stir gently.

All these ingredients add up to one healthy and filling breakfast! We hope you enjoy a your warm bowl of blackstrap molasses oatmeal! 

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