Dukan Diet Recipes – Vanilla Oat Bran Porridge

I find porridge particularly satisfying on a cold winter’s morning as it sets me up for the day ahead, but I have no problem enjoying porridge for breakfast whatever the season is. I’ve also been known on occasion to have a bowl of porridge for supper. This means that if you are like me you are unlikely to have any problem at all incorporating oat bran into your daily diet. Although the Dukan Diet is a low fat, high protein, low carb diet it is not a no carb diet and the oat bran has been included for many reasons.

  • Eating oat bran absorbs fat on its passage through our digestive systems, preventing it from being absorbed by our bodies and being deposited on our hips and thighs, or wherever you tend to put on weight.
  • Eating oat bran provides valuable dietary fiber to the diet especially on Pure Protein (PP) days.
  • It also helps lower cholesterol, stabilise blood sugar levels and keeps hunger at bay for longer.

Vanilla Oat Bran Porridge

Ingredients ( 2 servings)

  • 3 tablespoons of oat bran
  • 125 ml of skim or zero fat milk.
  • Vanilla essence to taste
  • Sweetener to taste


  1. Place the oat bran and milk in a small microwaveable bowl and heat on high for 45 seconds.
  2. Remove from the microwave and add the vanilla essence and sweetener to taste.
  3. Allow to stand for a few minutes for the oat bran to soak up the milk
  4. Return to the microwave and cook on high for a further 45 seconds.

You may need to adjust the amount of milk used depending on the consistency of porridge that you like and the level of moisture in the oat bran.

If you are looking for other ideas on how to incorporate oat bran in to your diet you might like to read my post How Can I Eat Oat Bran on the Dukan Diet, which gives 10 ideas and suggestions for eating oat bran with links to recipes.

50 Responses to “Dukan Diet Recipes – Vanilla Oat Bran Porridge”

  • Virginia on March 4, 2017

    What can I use for a natural sweetner? I never use sweetner because of the bad things in it. Can I use a little honey or a little agave? Any suggestions?

    • Amber on March 5, 2017

      Hi Virginia

      Stevia is the most natural artificial sweetener you can use. Honey or agave would be too high in carbs.

      Best wishes


  • Cat on October 2, 2016

    Hi Amber,

    I just wanted to share my recipe for porridge as it’s a little different to the above-

    -daily intake of oatbran in a microwavable bowl
    -cover with cold water (a few mls above is enough)
    -microwave for approx 1 min 20 secs (or when bubbling to top of bowl)
    -mix in cinnamon & sweetener to taste
    -mix in 2 to 3 tablespoons of fat free fromage frais

    It is quite thick and so very filling. I will often make this when I don’t have time to make a galette or as an evening treat if I’ve had poached eggs for breakfast.

    Thanks for your wonderful site by the way 🙂


    • Amber on October 16, 2016

      Hi Cat

      Thanks for sharing – it sounds great.


  • Natasha on February 27, 2016

    Hi Amber,
    Day 2 of attack phase and I’m trying out the porridge as it’s something I’d eat anyway. However I went to the cupboard and discovered I don’t have oat bran, but I do have wheat bran. Can I just substitute? Is that allowed?
    Huge thanks!

    • Amber on March 6, 2016

      HI Natasha

      You can use wheat bran to help prevent constipation but it is not a replacement for oat bran. I’ve never tried to make porridge with it so don’t know how it would turn out.

      Kind regards


  • Sarah on February 2, 2016

    Hi Amber, i am wondering if i can cook the porridge with a vanilla bean in it instead of vanilla essence? Thanks! 🙂

    • Amber on February 6, 2016

      Hi Sarah

      That is fine.

      Best wishes


  • monique on December 6, 2015

    Hello, where is the evidence for your first point “Eating oat bran absorbs fat on its passage through our digestive systems, preventing it from being absorbed by our bodies and being deposited on our hips and thighs, or wherever you tend to put on weight.”

    I know that there has been studies on lowering cholesterol but that doesn’t mean it can lower fat.

  • alice currie on May 5, 2015

    Is it ok to have carb free pasta or rice from Holland & barret with quorn mince

    • Amber on May 5, 2015

      Hi Alice

      The Carb free pasta is made from Juroat™(Konjac flour and special oat fibre) so it isn’t the same on Shirataki noodles but Quorn mince is fine to have.

      Kind regards


      • Milena on May 11, 2015

        I am thinking about starting the diet tomorrow. I need to do the attack for 4 days is it ok to repeat some recipies like the breakfast or lunch for more than a day I have little time for cooking and I would like to cook some minced meat for example for a couple of days.
        I am also hypothyroid and weightloss is a challenge lets see how it goes.


        • Amber on May 14, 2015

          Hi Milena

          Yes you can repeat recipes – I eat oat bran porridge almost every day but you need to try to include as wide a range as possible of different foods to get the best nutritional intake.

          I hope it goes well for you because as you say having an under active thyroid gland does make losing weight a challenge.

          Best wishes


  • maya drum on March 30, 2015

    Can I use psyllium instead if wheat bran?

    • Amber on March 30, 2015

      Hi Maya

      Yes, many people do use psyllium husk to help add additional fiber to the Dukan.

      Best wishes


  • Cassie on September 14, 2014


    I keep having mine boil over in the microwave on the second 45 seconds. Am I doing something wrong?

    I have tried all different size and shape of bowl so I don’t know how to keep that from happening.

    Thanks to anyone who might have a suggestion.

    • Amber on September 14, 2014

      Hi Cassie

      Try using 3 or 4 shorter blasts in the microwave.

      Kind regards


    • Una on May 26, 2015

      Try a bigger bowl!!!!

  • Kerrianne on March 30, 2014

    Can you tell me the calories in this recipe? It is very yummy, just had it this morning for breakfast!

  • safaa on February 20, 2014

    thanks amber

  • Dana on February 4, 2014

    Hello Amber..

    I wanna try this recipe, but I have a question, should I ground the oat bran before using it?


    • Amber on February 5, 2014

      Hi Dana

      No you don’t need to ground the oat bran to make this recipe.

      Kind regards


      • Dana on February 11, 2014

        Hi Amber.
        I tried this and it’s reall Yummy 🙂
        But I wanna ask if I can add cocoa powder or cinnamon to it

        • Amber on February 11, 2014

          Hi Dana

          Yes you can. The good thing about using cinnamon is that you’re not using up your tolerated items.

          Best wishes


  • SDFRF on July 7, 2013

    Hi Amber,

    Just wanted to thank you for a great Dukan resource website and this awesome recipe… I could have fooled myself that I was eating normal porridge… which was a staple for me preDukan diet… and I have to say this is actually nicer than porridge made from rolled oats. It has a really beautiful texture and has made such a nice start to the day. Plus, I didn’t have to use eggs, cos I find I use so many of them on the Dukan diet…
    Can’t wait to try out the rest of your recipes.


    • Amber on July 8, 2013

      Hi SF

      I’m so pleased you like the recipe, oat bran porridge is my favorite breakfast too. It is such an easy way to enjoy your daily serving of oat bran. I also occasionally sprinkle a little cinnamon on my porridge to give a little more variety.

      Best wishes


  • Pam Tanner on June 28, 2013

    Amber, is vanilla extract the same as vanilla essence?

  • Carla on March 2, 2013

    Can almond milk be substituted for skim milk

    • Amber on March 2, 2013

      Hi Carla

      Almond milk is not approved by Dr Dukan for his diet but some people do chose to adapt the diet and make substitutions like the one you are suggesting.

      Kind regards


  • Vanessa on July 2, 2012

    Hello Amber.
    This is my first day in Attack. Many thanks for this excellent site! I was wondering if it’s ok to cook the oatbran in water in a pan, then have it with milk? This is how I would normally cook porridge oats. Also, how long does it take to cook this way?

    • Amber on July 2, 2012

      Hi Vanessa

      It is fine to cook the oat bran with water in a pan to make your porridge and then serve it with a little milk. It has less calories than when made with milk so I think it is a good choice:)

      I don’t know exactly how long it will take as I don’t make my porridge like this but it is done in just the same way as you make your porridge oats. You may have to experiment a little to get the right consistency depending on how you like your porridge.

      Good luck


      • Vanessa on July 3, 2012

        Thank you for responding so quickly Amber! I’ll give it a go.
        Kind regards,

        ps I think I will be on your site daily to make sure I’m on the right track, and for inspiration. Thank you.

  • Julia on March 29, 2012

    Hi Amber,
    I have Oat porridge , in the box it is said that it contains oat bran . Can I use it in Dukan Diet?

    Best Regards

    • Amber on March 29, 2012

      Hi Julia

      Sorry, porridge oats aren’t the same as oat bran. You need to look for a product which is 100% oat bran.

      Best wishes


  • linda on January 12, 2012

    This recipe for vanilla oat bran porridge has 3 ta. oat bran, isnt that double the amount alouded each day?

    • Amber on January 12, 2012

      Hi Linda

      This recipe is for two servings and it advises this next to the word Ingredients. The amount of oat bran you are allowed each day increases as you progress through the different stages so the recipe does need to be adapted.

      Kind regards


      • sharon on May 3, 2014

        Hi Amber,
        I have just started the Dukan diet, I am on my 2nd day of ATTACK. I have just bought some oat bran and I want to know if I can have 3 tablespoons every other day instead of 1.5 everyday, so that i will be more satisfied.

        Thanks 🙂

        • Amber on May 4, 2014

          Hi Sharon

          The oat bran is a daily requirement so I wouldn’t recommend skipping a day and then doubling up. If you are struggling with just 1.5 tablespoons of oat bran try adding a tablespoon of wheat bran as this is allowed to help treat constipation.

          Best wishes


          • sharon on May 4, 2014

            Thankyou Amber,
            I didn’t know about the wheat bran, I will give that a try (especially since I do have trouble going to the bathroom!)……
            do you happen to know if ‘Franks red hot sauce’ is ok as a flavouring?, I have been using it as a dipping condiment for chicken breast. it has 0 cals and 0 fat.

            Great website by the way, you are very generous with your time 🙂

          • Amber on May 5, 2014

            Hi Sharon

            Yes Frank’s Hot Sauce is fine to use. Glad you like the site.

            Best wishes


  • Annie on September 14, 2011


    I’m coming up to the Consolidation phase, and was wondering if I can substitute the daily 2 slices of wholemeal toast for ‘normal’ breakfast porridge, made from rolled oats?


    • Amber on September 14, 2011

      Hi Annie

      I’ve seen this question asked of the online Dukan coaches and they’ve always said that you should eat the bread. I think that having to eat the oat bran and the two slices of bread helps keep your food intake and calories intake under control.

      Well done on nearly reaching your target weight.

      Best wishes


  • Claire on September 13, 2011

    Are you able to have porridge (rolled oats) instead of Oat Bran?

    • Amber on September 13, 2011

      Hi Claire

      I’m afraid it’s oat bran or nothing! Dr Dukan doesn’t provide any substitute for oat bran.

      Kind regards


  • katie on July 27, 2011

    Would it be OK to substitute vanilla essence for cinnamon powder?

    • Amber on July 27, 2011



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