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Paleo Copycat Cream of Wheat Porridge uses only 3 ingredients, and it whips up in 5 minutes.
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!
I love it for an easy dinner or snack, great sleep and its gut-restoring benefits. It’s Paleo, Keto, AIP and GAPS-friendly. But honestly, even without all these attributes, it’s just yummy!
Jump to Recipe
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.
Paleo, Keto, GAPS and AIP: 3 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).
So gelatin is ingredient number 1! It’s great for gut-healing, better bowel movements, improved sleep and detoxification, to name a few benefits. (Find the best gelatin HERE. Use code BEAUTIFUL10 for 10% off your order.)
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.
Dietary variations
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.)
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!
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}
Equipment
- whisk
Ingredients
- 2 scoops (¼ cup total) gelatin Perfect Supplements brand (see link and discount code in Recipe Notes)
- 1 Tablespoon slippery elm for Keto & Paleo option; also see link below in Recipe Notes
- 1-2 Tablespoons tiger nut flour for AIP & Paleo option, depending on how many complex carbs you need and want
- 1-½ 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; nutritional data below is for raw 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
- 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.)
- 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.
- 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.
- Allow to sit and thicken 5 minutes. Add more milk and/or sweetener on top, if desired.
Notes
Nutrition
Have 5 minutes and a hankering for something cozy and healthy? Grab your whisk, gelatin and a bowl… 🙂
Louise says
How much is in a “scoup” of gelatin. I buy mine in bulk!
Megan says
Hi Louise, a scoop is 2 Tablespoons. So 2 scoops is 1/4 cup. 🙂
Louise says
Just a little update, I REALLY LOVE this recipe and actually make it (dry ingredients only) in bulk so I have it on hand. Also, I add frozen blueberries to get some added antioxidants first thing in the morning.
Thank you so much Megan.
Megan says
Hi Louise, thank you so much for your feedback, how kind and helpful. 🙂 I love hearing about your variation and wouldn’t have thought to make it in bulk, great to know! Blessings! 🙂
DONNA MARIE WELBORN says
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?
Megan says
Hi Donna, yes, you can email me at [email protected] and we’ll talk! 🙂 (Sorry for the late response!)
Lindsey Dietz says
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.
Megan says
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!
Joni Gomes says
Loving the texture of this, great recipe thank you!
Megan says
I’m so glad! You’re welcome. Thanks for commenting, Joni!
tessadomesticdiva says
so eager to try this! I LOVE tiger nuts, and have not had the flour in ages. Never tried slippery elm…is there a flavor to that? What else could it be used for?
Megan says
Hi Tessa, here’s a post on slippery elm: https://eatbeautiful.net/2016/07/03/2-new-gut-healing-ingredients-smoothies-tea-hot-chocolate-slippery-elm-marshmallow-root/ It’s got a lovely, cozy texture and flavor, herby but mild, meadow-flavored! I like it in hot chocolate or as a porridge best! 🙂 Thanks for the great question!
Recipes to Nourish says
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.
Megan says
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!
Jean says
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.
Megan says
I know you’ll love tigernut flour, Jean! Thanks for your comment!
linda spiker says
Ingenious! I love that the texture is the same without using grains!
Megan says
Thanks Linda!! 🙂
Miss purple says
Hi. I use changing habits gelatin, how much should I use as it doesn’t come with a scoop.
Megan says
Each scoop is 2 tablespoons; so the recipe calls for 1/4 cup total.
Allie Whitney says
Megan, can you clarify how much a “scoop” of gelatin is? I use a different brand than Perfect so need to know how many tsp/Tbsp to use. Thanks!
Megan says
Hi Allie, yes, and I updated the recipe! Each scoop is 2 tablespoons; so the recipe calls for 1/4 cup total.
Raia Todd (@RaiasRecipes) says
I’m intrigued! I’ve never tried tiger nut flour before, but I’ve always wanted to. Love all the other healthy additives in this porridge!
Megan says
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!!
Yvonne says
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.
Megan says
You’re welcome, Yvonne. I think you’ll love tigernut flour. It’s a great Paleo pantry staple, delicious and so healthy! 🙂
Ellen Towry says
when I warm it up won’t it cook the gelatin?
Megan says
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.
Carol Little R.H. @studiobotanica says
Looks like the ultimate gut-healing comfort food!
I would also be interested to know the amount of a ‘scoop’ of gelatin. Thanks!
Megan says
Hi Carol, a scoop is 2 tablespoons, so 2 scoops is 1/4 cup.
Danielle says
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.
Megan says
Great, Danielle! I am always thankful for the gentle nourishment I get from both collagen and gelatin. Enjoy!
Jen says
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!!!
Megan says
Thanks for making me smile!! 🙂 I’m so happy you enjoyed it, and yay for your version too!
ChihYu says
Love how simple this recipe is. What a wonderful healthy gut healing breakfast !
Megan says
Thanks ChihYu!
Gene says
Oh my, making my childhood dreams come alive in a healthy way. I am excited to give this a go.
Megan says
Oh yay, so happy to hear this! 😉
Leslie says
Megan, I see why tigernut is not for Gaps, etc. Why is slippery elm not okay for AIP?
Megan says
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.
Nette says
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?
Megan says
Hi Nette, there’s a link for Anthony’s tigernut flour in the recipe, or here it is again, if that helps: https://amzn.to/2NOZKBt Nope, I woudn’t do coconut flour. You could try coconut butter for a variation. Good luck!
Jen says
Hi Nette,
Not AIP, but I used almond flour (the same amount) instead of tiger nut and it was delicious.
Megan says
That’s great, Jen! Thanks for sharing! So glad you enjoyed the recipe!
Karla J Hutchinson says
Is this heated? How is the gelatin softening without hot water/milk?
It looks good!! I’d like to try it.
Megan says
Hi Karla, no, there is a variation in the recipe above where you can heat it, but that changes the nubby Cream of Wheat texture. The gelatin blooms and softens with this recipe, but it doesn’t melt and fully dissolve.
Mo says
Hi! How would agar-agar (vegetarian) work in place of gelatin? Thank you.
Megan says
Hi Mo, agar-agar wouldn’t work in this recipe; I’m so sorry. In this case, the gelatin does not dissolve completely and contributes to the porridge texture.
Mary says
I made this with coconut flour and it came out really well. I used 2 Tbsp. coconut flour, 1 Tbsp. gelatin, a sprinkle of salt and cinnamon, and mixed in about a 1/2 cup of full-fat coconut milk and 1/2 cup water. It was delicious, with a great cream-of-wheat texture, and it was very filling.
Megan says
Hi Mary, thanks for sharing, and I’m so glad you enjoyed the recipe! 🙂
Rachel says
I think this tastes good but 1/4 cup of gelatin is a lot for one serving and for the first time since starting AIP I have abdominal pain after eating. I will make it again with way less gelatin.
Megan says
Thanks for sharing your experience, Rachel!
Nina Leonard says
The first time I made the porridge I had no wisk and used a fork adding about 6 oz. canned coconut milk. For me it was too dry. the next time I used a wisk and could not get it all to mix, also added a cup of water to 6 oz. coconut milk and it was too watery. do you think i can get it to blend better in my vitamix?Or will that clog the machine?
Megan says
Hi Nina, you could start the porridge in the blender if you wish, using only part of the gelatin, just to get the initial blending off to the right start. And then pour into a bowl and whisk in the rest.
Aleesia says
Hello!
Cream of wheat was/is one of my favorites! Would I be able to use Collagen powder in place of gelatin?
Aleesia says
More specifically, the Vital Proteins Collagen Peptides.
Megan says
Hi Aleesia, no, unfortunately, although you can certainly add it as well. The gelatin actually thickens the porridge, whereas collagen liquefies.
Aleesia says
I understand. I did some research after posting this and it totally makes sense to use the gelatin. Thank you so much for getting back to me! 🙂
Aleesia says
Hi Megan!
So I was able to make the this porridge. I got everything from my local Natural Grocers because I was a afraid that if I invested a lot into it, I wouldn’t like it…. and OMG. This recipe is amazing!! I’m so glad I took a chance and made it!! Thank you so much for sharing! It did make a pretty big serving but I’ll just cut the recipe in half next time (because there will definitely be a next time). Thanks again! 😀
Megan says
Great, Aleesia!! I’m so happy you loved the porridge, and thank you for commenting and sharing your experience. Yes, you see why this is a regular snack in our house! 😉 Cheers and best!
Holly says
Ok trying it out this morning and I’m confused. Is it supposed to be cold or hot? Can I warm this on the stove? I was picturing a hot bowl of Copycat Cream of wheat. Will it ruin the chemical composition of it if I put it on the stove? Thank you!
Megan says
Hi Holly, it ends up being room temperature, but you can’t have it hot, or the texture of the gelatin will change and dissolve. Sorry, I get wanting it hot.
Holly Brannan says
Ok thank you! That helps!!!
Megan says
I’m so glad! 🙂
Sara says
Oh dear, I could not handle the taste of the melted gelatin. I like my cereal warm so heated the milk. wasn’t much I could do to redeem it at that point. Tried adding maple syrup and blueberries…just couldn’t do it.
Anjali says
Do you know if it would work to sub either coconut flour or agar agar for the gelatin?
Megan says
Hi Anjali, I’m afraid not. The coconut flour will definitely not work. And agar agar needs to be heated, whereas the gelatin in this recipe isn’t. However, you can make a porridge with just slippery elm and tiger nut flour, if that helps. Are you vegan?
Jennifer Grischkowsky says
I cannot think you enough for this recipe. I have been AIP for 3 weeks and was desperately missing something that filled the hole in my belly. Lol. I ordered gelatin and tiger nut flour off Amazon and made a bowl of this within 20 minutes. It was amazing. Thank you again
Megan says
You’re welcome, and I’m so glad, Jennifer, yay! 🙂 (And, sorry for the late response! This comment went to a file I wasn’t aware of.)
Heather W. says
Hello Megan. I hate to be “one of those”, but in wanting to make this on rotation for my entire family, 1.5c of gelatin will NOT be feasible. Do you think I could up the coconut flour by a bit, use just some gelatin, and maybe add in a protein powder? Thank you for your help.
Megan says
Hi Heather, no problem. Gelatin is the ingredient that creates the Cream of Wheat texture, so if you take a lot of it out, it would be best to find a new recipe that meets your needs, maybe a grain-free no-oatmeal recipe. A few options, depending on your diet are: https://eatbeautiful.net/instant-pot-apple-delicata-squash-porridge/, https://eatbeautiful.net/aip-apple-cinnamon-breakfast-porridge-gaps-paleo/ and https://eatbeautiful.net/low-carb-keto-overnight-hemp-oatmeal/ The formula you describe with more coconut flour, less gelatin and protein powder, I do not think it will be good. Sorry!
Heather says
HI! Thanks so much for your lovely site full of so many good recipes and information. I am wondering what stevia you recommend for Keto. Thanks!
Megan says
Hi Heather, you’re welcome, and thank you! I like Sweet Leaf’s liquid concentrate, and I also like NuNatural’s Reb99.
Janice says
So after reading the comments, I realized my mistake. I was looking to eat a hot bowl of copycat cream of wheat because I am REALLY missing cereal in the mornings with AIP! I heated the milk, then after waiting the 5 minutes, it still wasn’t thick, so I took it to work with me and I’m eating it as a later breakfast, but oh, the consistency is like paste. The taste isn’t bad, but the paste like consistency is too much for my mouth to handle. I may try it again later, but cream of wheat was always served hot so this may not work for me. I wish there was a way to have some sort of cereal for AIP breakfast. That’s all I had growing up and I miss it so much. There’s a hole in my heart and my belly! Thank you for all your work to give good recipes. I’ve tried some of your others and they are tasty and have gotten me through the depression of feeling so deprived.
Megan says
Thanks for sharing, Janice, I understand your dilemma! You might try some of the AIP hot cereal recipes. I have a couple with winter squash and apple, and there are others. But I know it’s hard to give up our old favorites.
Melissa says
Hello! I was super excited to make this as I loved cream of wheat as a child! I don’t know what went wrong… I read comments and saw to warm the milk so it’s not cold bc my fav part was that it’s warm and cozy! It ended up not thickening and watery. I dont know what happened… it was disappointing to waste very expensive no canned coconut milk & gelatin. Can you tell me where I went wrong?
Megan says
Yes, the recipe should be made as it’s written, not what people said in the comments, but I do think the comments make it clear as well: no warming or heating of this recipe. The only reason it works is because the recipe is cold or room temp. That may not be as nostalgic for how you remember Cream of Wheat, but that’s what this recipe does and why it works. Otherwise, the gelatin melts.
Heather says
I was mot expecting this to be so freaking good!
Megan says
Great to hear, Heather! Thanks for sharing! 🙂