Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto}

Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP}

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

I’ve been making this porridge for years, and only recently when my teenage son starting making it for himself, did I realize that I better share it. This Paleo porridge is very similar in flavor and appearance to Cream of Wheat, but it’s, of course, grain-free; and it’s comfort-food-delicious! With only 3 ingredients, it whips up in 5 minutes. I love it for an easy dinner or snack, great sleep and its gut-healing benefits. It’s Paleo, Keto, AIP and GAPS-friendly. But honestly, even without all these attributes, it’s just yummy!

Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP} #paleobreakfast #paleoporridge #paleocereal #ketobreakfast #aipbreakfast #gapsdiet #creamofwheat

Porridge is one of the meals I miss, from the foods I used to eat. I used to love oatmeal and polenta and occasionally Cream of Wheat, although it wasn’t a staple in our house growing up. I think I discovered the phenomenon of this recipe by accident. I can’t completely remember. I am always fiddling with food in new ways, especially when I’m hungry and have a limited diet. This accident was a happy one.

What It’s Like

The texture is smooth, but nubby, just like Cream of Wheat (but healthier), soft and comforting.

The porridge is usually served room temperature or cold. No cooking. You can actually eat it warm, if you prefer that; it works. It changes the lovely Cream of Wheat texture a bit. Basically you make the base mixture the same way, as instructed in the recipe below, but then the last milk (can be dairy-free) that gets added to the bowl as a condiment is hot. I’ve done this before and even added a tablespoon of butter (or coconut oil). It’s crazy-rich and lovely; the gelatin (an ingredient we’ll talk about in 1 second) melts a bit which changes the texture a bit; but it works — if you really need it warm. But somehow, I never notice the temperature of this treat while I’m eating it. It’s just GOOD.

The Ingredients

Okay, so that brings me to the 3 ingredients in this recipe! I just mentioned gelatin. Yep, it’s the key magical player in this recipe (as usual, for me).

Interested in some of the other recipes where I’ve use gelatin in new ways? Here it is in dairy-free frosting; and find it here in GAPS Buttercream Frosting. Find my latest No-Bake Chocolate Chip Cheesecake here. Here I use gelatin in egg-free muffins. And here it is in Bulletproof Hot Chocolate! Learn here Why is Gelatin Good for You?!

So gelatin is ingredient number 1! It’s great for gut-healing, better bowel movements, improved sleep and detoxification, to name a few benefits.

If you follow the Paleo, GAPS or Keto diets: Slippery elm is ingredient number 2! Slippery elm soothes the gut, throat and lungs, helps with both constipation and diarrhea, is high in antioxidants that fight inflammation, and helps with bladder conditions. Read more about slippery elm here.

If you follow the AIP diet: Tigernut flour is ingredient number 2! Depending on your healing diet, note this one ingredient variation! Tigernut flour is high in complex carbs, so it’s not ideal for Keto. And its starch quality is not okayed by Dr. Natasha for GAPS. BUT it’s an excellent complex carb for AIP and full of resistant starch for excellent colon health and microbiome well being. Plus, it tastes like graham cracker crumbs, so it’s a totally yummy ingredient.

Together, these two ingredients (you choose which two) are gentle healers.

Ingredient number 3~ In this recipe we combine the first two ingredients with your favorite high-fat milk of choice. For Keto, some GAPS and Primal folks like me, I like to use raw milk. It’s delicious! And Keto folks, you can even use raw cream, if you can get your hands on it.

For GAPS, and Paleo dairy-free, use homemade nut or seed milk (ideally soaked for best digestion).

For AIP, Paleo, Keto or GAPS, use high-fat coconut milk.

The high fat content of the milk you choose actually helps the amino acids in the gelatin to absorb properly. (We’re talking digestion.)

Keto & Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP, Paleo/Primal} #keto #porridge #paleobreakfast #paleocereal #paleoporridge #paleocereal #ketobreakfast #aipbreakfast #gapsdiet #creamofwheat #copycat

Optional Ingredients

To sweeten or not to sweeten is up to you. Both ways are great. I really like it plain, super wholesome and comforting. If you add stevia (Keto or GAPS) or honey (Paleo, GAPS and AIP) or maple sugar/syrup (AIP and Paleo option), it becomes comfort food in a new way, a healthy treat, like sweetened oatmeal at breakfast. Find your favorite way. As mentioned, a tablespoon of butter, ghee or coconut oil is extra-rich and a nice variation if you use hot milk at the end.

MCT oil is a great addition, because it stirs in creamily to room temperature or cold porridge. I also love the health benefits of MCT oil, and we’re using it all the time lately: It gives a surge of lasting energy, it’s great for brain power and helps with weight loss. And it’s an asset to all these diets: safe for AIP, GAPS, Keto, Paleo/Primal. (Find the best MCT oil here.)

Regarding stevia, if you haven’t already found one you love, I recommend this one.

Lastly, if you’re Paleo and can have all of these ingredients, then go for it. I make my own porridge with gelatin, slippery elm AND tigernut flour (find all these links at the bottom of the recipe). I use raw milk and/or cream + stevia. My son adds MCT oil and maple syrup to his as well. He’s my athlete, needs TONS of food and energy, and this is such a good snack for him after a huge dinner, hahaha: truth!

Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP} #paleobreakfast #paleocereal #paleoporridge #paleocereal #ketobreakfast #aipbreakfast #gapsdiet #creamofwheat #copycat

Summary

So whether you make yours with just 3 basic ingredients or more of the add-ins, here’s the summary:

  • AIP Diet: gelatin, tigernut flour, coconut milk
  • GAPS Diet: gelatin, slippery elm, coconut milk or sprouted nut/seed milk (or raw milk if you can have it)
  • Keto Diet: gelatin, slippery elm, raw cream or high fat coconut milk
  • Paleo: gelatin, slippery elm and tigernut flour, milk of choice

Optional sweetener and optional MCT oil (find it here)!

 

Paleo Porridge {gut-healing, Cream of Wheat copycat, 3 ingredients}
Prep Time
5 mins
Total Time
5 mins
 
Servings: 1 servings
Author: Megan
Ingredients
  • 2 scoops (1/4 cup total) gelatin Perfect Supplements brand (see link and discount code in Recipe Notes)
  • 1 Tablespoon slippery elm for Keto & Paleo option; see link below in Recipe Notes
  • 1-2 Tablespoons tigernut flour for AIP & Paleo option, depending on how many complex carbs you need and want
  • 1-1/2 cups milk of choice based on your dietary choices: use raw milk or cream (for Primal/Keto) if you can get it; if AIP or Keto, use high-fat coconut milk; if dairy-free Paleo or GAPS, use nut, seed or coconut milk
  • sweetener of choice optional (I give a link below in Recipe Notes to the stevia I like best for Keto. For AIP, honey or maple syrup, for GAPS, raw honey or stevia. For Paleo, maple sugar, honey, maple syrup or stevia are all good options.)
  • 1 Tablespoon MCT Oil optional (great for the texture, extra energy, Keto diet, burning fat, brain power and more)
Instructions
  1. Place gelatin and slippery elm (for Keto and GAPS) OR gelatin and tigernut flour (for AIP) in large mug or bowl. Whisk to combine. (For me, for just Paleo, I use all three: gelatin, slippery elm and tigernut flour.)
  2. Using metal whisk, add 1 cup milk and optional MCT oil, stirring the whole time, to evenly dissolve and moisten the powders. They will begin to thicken, as they absorb the liquid, a lot within the first minute of stirring.
  3. Add additional milk to your desired thickness, stirring it in or leaving it on top, depending on how you like to eat porridge, thick or thinner. Leave the porridge unsweetened, or add desired sweetener, to taste.
    I've been making this porridge for years, and only recently when my teenage son starting making it for himself, did I realize that I better share it. This Paleo porridge is very similar in flavor and appearance to Cream of Wheat, but it's, of course, grain-free; and it's comfort-food-delicious! With only 3 ingredients, it whips up in 5 minutes. I love it for an easy dinner or snack, great sleep and its gut-healing benefits. It's Paleo, Keto, AIP and GAPS-friendly. But honestly, even without all these attributes, it's just yummy! Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP} #paleobreakfast #paleoporridge #paleocereal #ketobreakfast #aipbreakfast #gapsdiet #creamofwheat Porridge is one of the meals I miss, from the foods I used to eat. I used to love oatmeal and polenta and occasionally Cream of Wheat, although it wasn't a staple in our house growing up. I think I discovered the phenomenon of this recipe by accident. I can't completely remember. I am always fiddling with food in new ways, especially when I'm hungry and have a limited diet. This was one happy accident. One caveat: This porridge is cold. I never mind that. The texture and overall experience is just lovely. You can actually eat it warm, if you really prefer that; it works. It changes the texture a bit. Basically you make the base mixture the same way, as instructed in the recipe below, but then the last milk that gets added to the bowl is hot. I've done this before and even added a tablespoon of butter. It's crazy-rich and lovely; the gelatin melts a bit which changes the texture a bit; but it works. Okay, so that brings me to the 3 ingredients in this recipe! I just mentioned gelatin. Yep, it's the key magical player in this recipe (as usual, for me). Interested in some of the other recipes where I've use gelatin in new ways? Here it is in dairy-free frosting; and find it here in GAPS Buttercream Frosting. Find my latest No-Bake Chocolate Chip Cheesecake here. Here I use gelatin in egg-free muffins. And here it is in Bulletproof Hot Chocolate! Learn here Why is Gelatin Good for You?! So gelatin is ingredient number 1! It's great for gut-healing, better bowel movements, improved sleep and detoxification, to name a few benefits. If Paleo, GAPS, Keto: Slippery elm is ingredient number 2! Slippery elm soothes the gut, throat and lungs, helps with both constipation and diarrhea, is high in antioxidants that fight inflammation, and helps with bladder conditions. Read more about slippery elm here. If AIP: Tigernut flour is ingredient number 2. Depending on your healing diet, the recipe has that one ingredient variation. Tigernut flour is high complex carbs, so it's not ideal for Keto. And its starch quality is not okayed by Dr. Natasha for GAPS. BUT it's an excellent complex carb for AIP and full of resistant starch for excellent colon health and microbiome well being. Plus, it tastes like graham cracker crumbs, so it's a totally yummy ingredient. Together, these two ingredients (you choose which two) are gentle healers. Ingredient number 3~ In this recipe we combine them with your favorite high-fat milk of choice. For Keto, some GAPS and Primal folks and me, I like to use raw milk. It's delicious! And Keto folks, you can even use raw cream, if you can get your hands on it. For GAPS, and Paleo dairy-free, use homemade nut or seed milk (ideally soaked for best digestion), or for AIP, high-fat coconut milk. The high fat content of the milk you choose actually helps the amino acids in the gelatin to absorb properly. To sweeten or not to sweeten is up to you. Both ways are great. I really like it plain, super wholesome and comforting. If you add stevia (Keto or GAPS) or honey (GAPS) or maple sugar/syrup (AIP and Paleo option), it becomes comfort food in a new way, a healthy treat, like sweetened oatmeal at breakfast. Find your favorite way. As mentioned, a tablespoon of butter, ghee or coconut oil is extra-rich and a nice variation if you use hot milk at the end. MCT oil is a great addition, because it stirs in creamily to room temperature or cold porridge. I also love the health benefits of MCT oil, and we're using it all the time lately: It gives a surge of lasting energy, it's great for brain power and helps with weight loss. (Find the best MCT oil here.) Regarding stevia, if you haven't already found one you love, I recommend this one. Lastly, if you're Paleo and can have all of these ingredients, then go for it. I make my own porridge with gelatin, slippery elm AND tigernut flour (find all these links at the bottom of the recipe). I use raw milk and/or cream + stevia. My son adds MCT oil and maple syrup to his as well. He's my athlete, needs TONS of food and energy, and this is such a good snack for him after a huge dinner, hahaha: truth! Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP} #paleobreakfast #paleocereal #paleoporridge #paleocereal #ketobreakfast #aipbreakfast #gapsdiet #creamofwheat #copycat So whether you make yours with just 3 basic ingredients or more of the add-ins... Have 5 minutes and a hankering for something cozy and healthy? Grab your whisk, gelatin and a bowl... :) Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP} #paleobreakfast #paleocereal #paleoporridge #paleocereal #ketobreakfast #aipbreakfast #gapsdiet #creamofwheat #copycat
  4. Allow to sit and thicken 5 minutes. Add more milk and/or sweetener on top, if desired.
Recipe Notes

Find the best gelatin here, sustainably-sourced, free of pesticides, grass-fed. Enter code BEAUTIFUL10 at checkout for 10% off your entire order.

Find slippery elm here.

Find tigernut flour here.

Find the best MCT oil here.

 

Have 5 minutes and a hankering for something cozy and healthy? Grab your whisk, gelatin and a bowl… 🙂

 

Paleo *Copycat Cream of Wheat* Porridge {gut-healing, 3 ingredients, GAPS, Keto, AIP} #paleobreakfast #paleocereal #paleoporridge #paleocereal #ketobreakfast #aipbreakfast #gapsdiet #creamofwheat #copycat

Comments 42

    1. Post
      Author
  1. This looks so good. I have gelatin, slippery elm, and tigernut flour, so I think I’ll try your version. Quick question…I really prefer cookbooks I can hold. If I order your book from amazon, is there any way I can get your videos and extra recipes?

    1. Post
      Author
  2. This. <3 Cream of Wheat was one of my all-time favorite breakfasts as a kid, right up there with Lucky Charms and Toaster Strudels! LOL! Seriously though, I am so excited to try this and see if it conjures up any nostalgic memories of my mom making this porridge for me on chilly school mornings. I always loved stirring chocolate chips into mine while it was hot.

    1. Post
      Author

      Ha, you went the extra dessert version, I see! 😉 Let me know how you like this ultra healthy version! I hope you love it too! xo, fun memories!

    1. Post
      Author
    1. Post
      Author
  3. Wow, wow, wow!!! I am in love with this recipe for several reasons – all that nourishing gelatin AND the slippery elm! My husband’s been using slippery elm a lot these last few weeks and this will be a fun way for him to enjoy some. AND maybe most of all, this made me have the biggest teary happy smile. You know how much my mommy meant to me and cream of wheat was one of her favorites from a young age and through her adult years. I wish I could have shared your nourishing and healthy version with her.

    1. Post
      Author

      I’m so happy to hear your memories, and love that the recipe is still relevant to you today, with your husband! Both of us warmed. Many hugs!

  4. I’ve never cooked with tigernut flour before but I really need to! This porridge sounds so comforting and I love that it caters to so many different diets.

    1. Post
      Author
    1. Post
      Author
    1. Post
      Author
    1. Post
      Author
    1. Post
      Author

      Raia, like the article says, it tastes like graham cracker crumbs (meets bran); it’s also a little sweet! SUPER yummy and fun to work with and eat!!

  5. I can’t wait to give this recipe a try. Cream of Wheat was a favorite of mine as a kid and I do miss it. I have never heard of tiger nut flour, but looks like I need to get some ASAP. Thanks for this recipe.

    1. Post
      Author

      You’re welcome, Yvonne. I think you’ll love tigernut flour. It’s a great Paleo pantry staple, delicious and so healthy! 🙂

    1. Post
      Author

      It melts it a little when you add hot milk. I talk about that in the post… 🙂 There is no other warming up, though, in the recipe.

    1. Post
      Author
  6. Oh man, this is such a great recipe development. So nourishing, so gut friendly, so EASY! I am just getting into trying more collagen based recipes and I’m pinning this to try as soon as the weather cools down.

    1. Post
      Author
  7. This was really delicious! I have no idea how you came up with such a yummy recipe with these ingredients. You’re a superhero. After I committed to making this, I realized I was all out of tigernut flour. I used almond flour and it was really tasty. I also added two tablespoons of coconut sugar because I like it sweet. Yum!!!

    1. Post
      Author
    1. Post
      Author
    1. Post
      Author
    1. Post
      Author

      Hi Leslie, thanks for the great question. Quoting from autoimmunewellness.com, which explains Dr. Sarah Ballantyne’s reasoning: “This category includes aloe vera, slippery elm, chia, and flaxseed, all of which produce thick, mucous-like gels. Dr. Ballantyne recommends a great deal of caution with these foods for a number of reasons; they can hinder digestion, in some cases are high in phytic acid or high in phytoestrogens, and are shown to modulate the immune system. All of these effects can be problematic for those with autoimmune disease. Verdict: Aloe vera, slippery elm, chia, and flaxseed are NOT elimination-phase legal.” Beyond this, there is no zeroing in on slippery elm in particular. I’d love more insight, too, as all other herbal sources on slippery elm describe its mucilaginous properties as being gentle and healing. (https://autoimmunewellness.com/whats-in-whats-out-on-aip-answers-to-tricky-foods/) Since we know slippery elm is not high in phytic acid or phytoestrogens, we are left with “hinder digestion”, which must be her view on both aloe vera and slippery elm.

  8. Hi i wondered if there’s a best alternative to tiger nut flour, which I haven’t been able to find. Could I use coconut flour?

    1. Post
      Author
    1. Post
      Author

Leave a Reply~ Your email address will not be published.