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I love a big ol’ bowl of oatmeal as part of my morning routine. It’s just good for the soul, especially on a cold fall or winter morning. Not only is it super comforting and delicious it is also a convenient way to sneak in lots of good for you ingredients and get a jump start on your protein intake. Oatmeal makes for a terrific healthy breakfast and is a great way to start your day off right.
Years ago, I learned a nifty trick from The Hungry Girl that rocked my world! I believe she called them slow and grow oats or something along those lines. You’ll start with old fashioned oats. Do not use regular oatmeal or instant oats! Trust me; the old fashion oatmeal works best! And the trick is doubling the amount of liquid to oats ratio and letting the oats simmer over medium-high heat in a medium saucepan on your stove top until it comes to a rolling boil, then reduce and simmer for 10-12 minutes. The slower simmer allows the oats to soak up all the liquid and create a ginormous filling bowl of oats with no increase in calories!
So the base recipe is super simple just remember two cups of liquid ( I use 1 Cup Vanilla Unsweetened Almond and 1 cup Water) to 1 cup oatmeal, boil for a little bit, a reduce to slow simmer for 10-12 minutes producing the creamiest oatmeal you have ever had, I promise!
You could stop right here and top your ginormous bowl of warm oatmeal with toppings of your choice. Here are some of my favorites!
- Brown Sugar
- Maple Syrup
- Almond Butter
- Favorite Fresh Fruits
- Sliced Banana
- Chocolate Chips
- Stevia or another natural sweetener
- Cocoa Powder
- Peanut Butter
- Whipped Cream
- A splash of almond milk, coconut milk, oat milk, regular milk, or soy milk, whatever you prefer! I like almond milk myself 🙂
Since Fall officially starts this month and all things pumpkin spice are creeping up everywhere, I thought I would jump on the bandwagon and share my favorite pumpkin spice oatmeal recipe! And since I love sneaking in extra protein whenever I can, this high protein oatmeal recipe will give you a jumpstart on hitting your daily protein goal. In this recipe I used my favorite Perk Energy Chai Latte flavored powder with 7G of protein per serving! Use code “andie” to save 15% – They also have new pumpkin flavors that just came out that would be crazy magical in this recipe! But any vanilla protein powder will work!
Pumpkin Spice High Protein Oatmeal
- 1/2 Cup Dry Oats
- 1 cup Unsweetened Vanilla Almond Milk
- 1 Cup Water
- 1 Scoop Scoop Perk Energy Chai Latte Flavor
- 1/2 Cup Pumpkin
- 2-3 Packets Stevia or to taste
- 1 tsp cinnamon
- 1/4 tsp nutmeg freshly grated is best
- 1 tsp vanilla
- 1 TBS Dark Chocolate Chips
Put Oats, Milk, and Water and in a saucepan and bring to a rolling boil for a minute or two stirring constantly. Then reduce heat to a low heat and let simmer for 10-12 minutes. Once the heat is reduced, add all other ingredients. (except chocolate chips and Perk powder). Remove from the eat and let oatmeal thicken for a couple minutes, then whisk in Perk powder and top with chocolate chips and then DIG in!!!
How much protein do I need?
Every person’s body is so different, but to calculate of much protein you require, here is a quick general rule, your protein intake should be 1lb = 1 gram protein, for example, I weigh 130lbs, so I should shoot to eat 130 grams of
Oatmeal, in general, is a good source of protein, with 6 grams of protein per a 1/2 cup dry serving. Oatmeal is a blank canvas, and there are so many minor tweaks you can do to up the protein ante.
Here are my favorite ways to increase the protein content in my oats
- Hemp seeds will add 10g of protein per 3 TBS serving
- Egg Whites, one egg white will add 17 grams of protein – not changing the flavor at all
- A scoop of protein powder – will add 20-25 grams depending on the brand
- Greek yogurt will turn cooked oats into more of an overnight oats consistency and can add 15-20 grams of protein
- Flax seeds will add 2 grams of protein per tablespoon
- Chia seeds will add 2 grams of protein per tablespoon
- Collagen Peptides will add 10g of protein per scoop
- Pumpkin seeds will add 4g of protein per tablespoon
I get asked all the time which protein powders I prefer. Here is a quick list of my favorites.
- Ancient Nutrition Bone Broth Protein Powder -Vanilla or Chocolate
- Dymatize ISO100 Hydrolyzed Protein Powder -Vanilla
- SnapPlant Protein with Nitric Oxide Booster in Chocolate USE CODE ANDIEA100 For 20% OFF