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Healthy Vegan Steel-Cut Oatmeal Sticks Recipe

Transform Your Beloved Steel-Cut Oats Into These Crunchy Cinnamon Oatmeal Sticks

After meal prepping my steel cut oatmeal, I was cutting the big block of cooked and refrigerated oats the following day when I had this amazing idea! What if I cut this into smaller stick-size pieces and pop them into the air fryer?! And poof! This recipe for cinnamon oatmeal sticks was born!

It reminds me of the vegan French toast sticks I make for my kids, but this is much healthier since it's made without any processed ingredients — it's just whole-grain steel-cut oats, flaxmeal, and cinnamon!

This recipe makes four servings, which offers 186 calories, 6.3 grams of filling fiber, zero grams of sugar, and 7.8 grams of satiating protein. I cut the block into 16 fairly thick sticks before popping them into the air fryer. I loved that they were crunchy on the outside, but still had that soft, nutty texture I love about steel-cut oatmeal. If you want them to be crunchier, cut them into 18 or 20 sticks instead.

If you don't have an air fryer, you can bake them in your oven instead. You'll just need to flip them halfway through to crunch up both sides, and you might need to bake them longer than 20 minutes. You can dip them in dairy-free yogurt or smear them with nut butter and a dollop of jam. They're so fun to eat!

Can't get enough oatmeal? Try this sugar-free baked oatmeal sweetened with banana and applesauce.

Vegan Steel-Cut Oatmeal Sticks

Jenny Sugar, POPSUGAR Fitness

Healthy Vegan Steel-Cut Oatmeal Sticks Recipe


  1. 1 cup steel-cut oats
    1 teaspoon cinnamon
    1 tablespoon flaxmeal
    2 cups water


  • Boil the two cups of water in a small pot that has a lid.
  • Add the dry steel cut oats, flaxmeal, and cinnamon to the boiling water and stir to combine.
  • Place lid on top, reduce heat to simmer, and cook for 20 minutes or longer for a softer consistency.
  • Pour cooked steel-cut oats in a glass container, cover, and place in the fridge overnight to firm up.
  • The next day, pull it out of the pan and place it on a cutting board. Cut the big blocks into 16 sticks.
  • Arrange them on the metal tray so they aren't touching, and air fry for 20 minutes. Enjoy immediately with a side of nondairy yogurt, fruit, or smeared with nut butter and jelly. You can also store leftovers in a glass container in the fridge — just note that they'll lose that crunchy exterior.

Here's the nutritional info for one serving (four sticks) from


Calories per serving
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