Tropical Carrot Cake Oatmeal

Do you need something for breakfast that’s warm and filling, but that still reminds you of the beach? This Tropical Carrot Cake Oatmeal will do the trick. It’s about this time in the winter that I start daydreaming about tropical paradises and warm weather. Even though this winter hasn’t been on the terrible side yet, I’m still craving some sunshine and warmth! I bet you are too!

Tropical Carrot Cake Oatmeal is a delicious and wholesome way to start your day. It’s filling, so you won’t be tempted by mid-morning munchies. It’s lightly sweet, but not so much as to put you in a sugar coma like (ahem….) some commercial cereals and oatmeal packets out there. It’s reminiscent of seasonal carrot cake, with a pineapple-coconut punch! Perhaps best of all, it’s easy and can be done as overnight oats if you wanted. Plus, what better way to eat fruits and vegetables for breakfast?!

Tropical Carrot Cake Oatmeal Pinterest graphic

How to Make Tropical Carrot Cake Oatmeal 3 Ways!

A small saucepan is a good size for this recipe. Combine everything except the raisins, walnuts, and garnishes in the saucepan, and bring to a simmer. Reduce the heat and cook until the oatmeal is done. I use old fashioned oats, so it’s about 5 minutes. I like the texture of old fashioned better than the instant oatmeal. You could use instant though if you wanted!

To make this in the microwave, add the ingredients to a microwave safe bowl, and microwave on high for about 2 1/2 to 3 minutes, being careful it doesn’t boil over.

To make this recipe as overnight oats, simply combine your ingredients and refrigerate overnight.

Tropical Carrot Cake Oatmeal

Are Carrots Good For You?

Somewhere along the line, carrots got a bad rap. Someone proclaimed them to be high in sugar, and the world just went with it, avoiding the orange root like the plague in some cases. I’m here to vindicate this little vegetable once and for all!

Let’s start by talking about roots in general. Merriam-Webster defines a root as “the usually underground part of a seed plant body that originates usually from the hypocotyl, functions as an organ of absorption, aeration, and food storage or as a means of anchorage and support, and differs from a stem especially in lacking nodes, buds, and leaves.”

What’s most meaningful about roots to us, nutritionally, is their food storage ability. That means roots contain vitamins, minerals, water, and naturally occurring starches and sugars. Roots are also high in fiber, by virtue of being a plant. Sugar has become somewhat of a 4-letter word in nutrition, but it’s really just a basic chemical from which living things (most of them), including humans, derive energy.

Now what about carrots? They are no different. The amount of naturally occurring sugar in carrots is on par with other, similar root vegetables, like parsnips. Root vegetables like potatoes tend to contain less sugar, but more starches. In fact, as far as root vegetables go, carrots have a lot less calories than starchier roots like potatoes. That’s not to say either should be avoided. It’s just important to be armed with information to make better choices!

Okay, but is there a lot of sugar in those carrots? Not really. A half of a cup of chopped carrots contains about 3 grams of sugar. By comparison, a 12 oz Coke contains 39 grams of sugar! A teaspoon of sugar or honey is 4 grams. An apple has 10 grams of sugar. To take it a step further, we’re not even worried about natural sugar with regard to health. That’s right! That sugar in the carrots and apples isn’t what’s contributing to all the maladies associated with sugar. Where it all goes off the rails is with added sugar – the sugar in the Coke, cake, candy, and what we add to coffee or sprinkle on cereal. While a little is fine, most of use go way overboard. To learn more, check out my video on the subject.

Besides being low in calories, and high in fiber, carrots are also an excellent source of vitamin A, with a bit of Vitamin K and potassium, to boot. So kick back and enjoy your root vegetables, because carrots are good for you! 🙂

If you’re looking for more recipes to lift your spirits right now, you might also like Orange Mango Sunshine Smoothie, and Broiled Grapefruit and Fennel Salad.

Tropical Carrot Cake Oatmeal from above
5 from 1 vote

Tropical Carrot Cake Oatmeal

This oatmeal takes seasonal winter produce and makes it feel like it belongs in a tropical paradise! Transport yourself to sunny beaches and warm waters with this quick and easy breakfast recipe featuring carrots, pineapple, raisins, and coconut!

Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2
Calories 336 kcal
Author Laura Yautz


  • 1 cup Old Fashioned Oats
  • 1 ¼ cup Unsweetened Almond Milk or Soy Milk
  • 1 Large Carrot grated
  • ½ cup Crushed Pineapple canned in 100% fruit juice
  • 1 Tbsp 100% Pure Maple Syrup (optional)
  • ½ tsp Vanilla Extract
  • ¼ tsp Cinnamon
  • tsp Ground Ginger
  • 1 Tbsp Raisins
  • 2 Tbsp Chopped Walnuts
  • For Garnish: Unsweetened shredded coconut and fresh pineapple slices


  1. Add oats, milk, grated carrot, crushed pineapple, maple syrup (if using), vanilla, cinnamon, and ginger to a small saucepan. Bring to a simmer, and reduce heat.
  2. Simmer for about 5 minutes, until oats are cooked.
  3. Add raisins and walnuts and stir to combine.
  4. Pour equal amounts into 2 bowls.
  5. Garnish with shredded coconut and fresh pineapple slices, if desired.
Nutrition Facts
Tropical Carrot Cake Oatmeal
Amount Per Serving
Calories 336 Calories from Fat 104
% Daily Value*
Fat 11.6g18%
Saturated Fat 1.4g9%
Polyunsaturated Fat 7.4g
Monounsaturated Fat 2.5g
Sodium 162.1mg7%
Potassium 1027.5mg29%
Carbohydrates 45.8g15%
Fiber 7.6g32%
Sugar 11.2g12%
Protein 9.2g18%
Vitamin A 606.2IU12%
Vitamin C 8.9mg11%
Calcium 393.4mg39%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

2 thoughts on “Tropical Carrot Cake Oatmeal

  • January 25, 2020 at 9:04 pm

    5 stars
    How creative and delicious! 😍 We eat oatmeal for breakfast 90 percent of the time, and this would be a wonderful way to make it even better. Yumm!!

    • January 27, 2020 at 8:07 am

      Thanks Anya! I hope you love it! 🙂


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