Protein Oatmeal- Cinnamon Peanut Butter

Technically, this recipe is originally for cinnamon and peanut butter flavored oatmeal, but you can change it up to any flavor you can think of. I saw this recipe on Tiktok and I really like it. You get some extra protein with the eggs and protein powder while still remaining low-calorie. Yay! It is a little bit thicker consistency than just a packet of oatmeal, but I really like it. It feels hearty.

Protein Oatmeal

Ingredients:

• 1/3 cup quick oatmeal
• 1/2 cup water
• 3 Tbl egg whites or Egg Beaters
• 1 scoop vanilla protein powder (approximately 1/4 cup)
• 1 Tbl PB2 powder or nut butter of your choice
• 1/2 a tsp of cinnamon, or to taste
• pinch of salt
• whipped topping

Directions:

1. Combine oatmeal, water and egg whites in a large microwave-safe bowl. 
2. Microwave for 90 seconds, watching to make sure it does not boil over (that is why you use a large bowl). 
3. Add protein powder, PB2, cinnamon and salt to your cooked oatmeal. Stir well. Add extra water if needed to reach desired consistency.
4. Top with whipped topping if desired, see below for a protein whipped cream option.

Approximately 300 calories and 40 grams of protein depending on the protein powder you use and if you used PB2 or some other nut butter. Here's my breakdown:

Calories/Protein:

• Food Club Quick Oats=140/4
• Water=0/0
• Egg Beaters=25/5
• Raw Nutrition BUM Vanilla Oatmeal Cookie Protein Powder=110/25
• PB2=30/4
• Cinnamon=6/0
• Salt=0/0
• Total=311/44

Marsha's Notes:

You can totally change this up by using a different flavor protein powder, mix-ins, and flavorings. I have used chocolate protein powder but kept everything else pretty much the same (maybe omitting the cinnamon) and it was really good too.

Protein Whipped Cream:

I have also made some "protein whipped cream" to go on top. I took a carton of Food Club Zero Sugar Whipped Topping (500 calories for the entire tub with 0 protein) and added one scoop of vanilla protein powder to it (110 calories plus 25 grams of protein) and then decided I wanted to divide it up into 6 servings, making each serving about 41 grams. 

To easily measure out 41 grams, you can just put the mixed tub of topping on a food scale, zero it out, and then remove the topping from the tub until you see -41 grams on the scale. It adds about 100 calories to your oatmeal and about 4 grams of extra protein, making the entire bowl 411 calories with 48 grams of protein, which is a great ratio. I read once where an ideal ratio of calories to protein is 10%. So if you eat 100 calories, try to get 10 grams of protein in those calories.

Why add the protein powder and extra calories to the whipped cream? Well, if I am going to use the whipped cream anyway for about 83 calories, 100 calories with extra protein wasn't that much of a caloric difference. It also means you can add some different flavors to your whipped cream, if you want.