Oatmeal, Cocoa, and Banana! I Haven’t Eaten Sugar for Years! No Sugar and No Flour

If you’re looking for a delicious and healthy treat without any added sugar or flour, you’re in for a treat. This oatmeal, cocoa, and banana recipe is not only nutritious but also incredibly satisfying. It’s perfect for breakfast, a snack, or even dessert. Here’s how you can enjoy a sweet treat while keeping your diet clean and wholesome.

Why This Recipe?

This combination of oatmeal, cocoa, and banana offers a natural sweetness and a wealth of nutrients. Bananas are naturally sweet and provide a great source of potassium, while oats offer fiber and keep you feeling full. Cocoa adds a rich chocolate flavor along with antioxidants, making this treat both delicious and healthy.


To make this delightful and healthy dish, you’ll need:

  • 1 ripe banana
  • 1/2 cup of rolled oats
  • 1 tablespoon of unsweetened cocoa powder
  • 1/2 cup of milk (dairy or non-dairy)
  • 1/2 teaspoon of vanilla extract (optional)
  • A pinch of salt
  • A handful of nuts or seeds for topping (optional)


1. Mash the Banana:

  • Start by peeling and mashing the ripe banana in a bowl until it reaches a smooth consistency. The riper the banana, the sweeter your dish will be.

2. Combine Ingredients:

  • Add the rolled oats, unsweetened cocoa powder, milk, vanilla extract (if using), and a pinch of salt to the mashed banana. Mix everything together until well combined.

3. Cook the Mixture:

  • Transfer the mixture to a small pot and cook over medium heat. Stir continuously to prevent sticking. Cook for about 5-7 minutes until the oats are tender and the mixture has thickened.

4. Serve and Enjoy:


  • Once cooked, transfer the oatmeal mixture to a bowl. Top with a handful of nuts or seeds for some extra crunch and added nutrients.

Why You’ll Love It

1. Naturally Sweetened:

  • The ripe banana provides natural sweetness, so there’s no need for added sugar. This makes it a great option for those looking to reduce their sugar intake.

2. Nutrient-Dense:

  • This dish is packed with vitamins, minerals, and fiber. Oats are a great source of complex carbohydrates, which help keep you full and energized.

3. Versatile:


  • You can enjoy this dish hot or cold. For a cold version, prepare the mixture the night before and let it sit in the refrigerator overnight for a delicious breakfast or snack the next day.

4. Easy to Make:

  • With just a few simple ingredients and minimal cooking time, this recipe is quick and easy to prepare. It’s perfect for busy mornings or as a healthy dessert option.


Oatmeal, cocoa, and banana make a perfect combination for a healthy, sugar-free, and flour-free treat. This simple yet delicious recipe is a great way to enjoy a sweet and satisfying dish without compromising your health goals. Give it a try, and you might find yourself making it every day. Enjoy this wholesome and tasty treat, and say goodbye to added sugars!

Barbara Livingston: Empowering Wellness Through Accessible Insights.