Oatmeal is a great breakfast option. This steel cut oatmeal is high in protein and low in calories. Most importantly it tastes really good. Chia seeds and flaxmeal add protein, extra fiber to this oatmeal and create more volume (looks like you have more food). Egg whites are another great option to add protein and volume – they make this oatmeal creamy. I like to add peanut butter powder to add extra protein and since the powder is less caloric than regular peanut butter – it is truly a win win for this recipe.
This oatmeal is gluten free (if you buy the gluten free kind: and can be diary free if you leave out the yogurt or substitute with coconut yogurt.
Monk Fruit Sweetener you can buy here:
Gluten Free Steel Cut Oats you can buy here:
Chia seeds you can buy here:
Flaxmeal you can buy here:
Ingredients – Oatmeal
– 64 oz of water and more for adding throughout cooking
– 1 cup steel cut oats (gluten free is a good option as well)
– 1 tbs chia seeds
– 3 tbs flaxmeal
– 2 tsp cinnamon
– 1 tsp sea salt
– 184 grams of liquid egg whites
TIPS
– make sure banana you are using is very ripe so your oatmeal is sweet.
– this is a long process (about one hour and a half). You can make it ahead of time, portion it and leave it in a fridge for at least a week. I reheat it by adding small amount of water to a pan, add portion of oatmeal and cover)
– You can also make it in slow cooker (buy it here: ) or Instant Pot (buy it here:
– the way I cook the oats makes them expand more adding more volume to it so one cup of oats goes a long way and creates 4 large portions. If you cook it less your portion sizes will be smaller.
Nutritional Facts
4 servings per recipe
Calories per Serving: 250
Total fat: 6 g
Total Carbohydrates: 35 g
Protein: 14 g
Version 1 Ingredients
– 1 Oatmeal serving
– 120 g Greek Plain Yogurt
– 3 tsp monk fruit sweetener
– 1/4 oz pumpkin seeds
– 2 prunes
– 3 oz banana
– 2 tbs powdered peanut butter
Nutritional Facts
Calories per Serving: 567
Total fat: 12 g
Total Carbohydrates: 94 g
Protein: 39 g
Version 2 Ingredients
– 1 Oatmeal serving
– 120 g Greek Plain Yogurt
– 3 tsp monk fruit sweetener
– 1/4 oz walnuts
– 20 g dried cranberries
– 3 oz banana
– 2 tbs powdered peanut butter
Nutritional Facts
Calories per Serving: 587
Total fat: 13 g
Total Carbohydrates: 97 g
Protein: 37 g
Version 3 Ingredients
– 1 Oatmeal serving
– 120 g Greek Plain Yogurt
– 3 tsp monk fruit sweetener
– 1/4 oz pumpkin seeds
– 2 tbs powdered peanut butter
– 70 g frozen blueberries plus 2 tsp monk fruit sweetener or regular sugar if you wish
Nutritional Facts
Calories per Serving: 473
Total fat: 12 g
Total Carbohydrates: 70 g
Protein: 38 g
***This is only an approximation***