Protein Packed Oatmeal

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Hi, everyone! Today I will be posting my favorite oatmeal recipe that uses protein powder to make this morning fix a true staple in your daily diets! The reason that I include protein powder is because I’m a firm believer in the Eating For Life philosophy of every meal should contain a form of protein and a form of carbohydrates. This combination will keep you full for longer and focused while your body has a way to steadily process the carbohydrates without taking too much of your natural energy production. As someone with hypothyroidism, if I eat carbohydrates on their own without protein and a little bit of healthy fat, I instantly crash and feel sluggish and ready for a nap. BUT, if I make sure I pair any carbs I eat with some form of protein (IE: whole grain rice & chicken, apple & almonds, etc.) I don’t get the same crash.

Another very important thing that often gets overlooked due to the overwhelming Fat-Free-Everything phenomenon that occurred in the 80’s-90’s, is the inclusion of HEALTHY fats in our daily diets. Healthy fats include monounsaturated and polyunsaturated fatty acids, which can be found in foods like coconut oil, various nut butters, nuts (almonds, cashews, walnuts, pecans, etc). Healthy fats lower the glycemic load of carbohydrates, meaning that the glycemic index is lowered, therefore your insulin levels do not raise rapidly (which is what prevents insulin resistance and Type II diabetes). Healthy fats have also been shown to help lower LDL levels, the bad form of cholesterol.

Healthy fats also do another amazing thing (aside from keeping your heart strong!)… They keep you feeling FULL and satiated for longer, which means that you’ll be less likely to start digging around for miscellaneous snacks or give in as soon as you pass the coffee cart at work. Before I learned this, it would drive me crazy to eat 1/2 cup of unprocessed whole grain oatmeal, feel exhausted afterwards, and then be starving within an hour, while other people say how energized and lean they are from eating oatmeal every day.

The trick is adding protein and healthy fats to make the oatmeal digest more slowly, which gives you a steady source of energy and feeds your muscles and mind with a plethora of antioxidants.


For this recipe you will need:

  • 1/2 cup of whole oats (I use gluten-free, organic oats)
  • 1 cup of unsweetened vanilla almond, hemp, or coconut milk
  • 1 heaping teaspoon of coconut oil (unrefined)
  • 1 scoop of vanilla protein powder (I use Lactose-free Whey Vanilla from Isopure)
  • 1 tablespoon of PB2 (I use the Vitacost brand with cocoa powder)
  • Cinnamon to taste (I use a lot of freakin’ cinnamon)
  • Stevia to taste (I use a lot of this stuff, too…don’t be shy)
  • A little bit of Trader Joe’s cookie butter (for some delicious sweetness)
  • 1 teaspoon raw, local honey (optional)
  • 1 drop of Clove Doterra Essential Oil (optional)
  • Fruit of your choice (1 banana, blueberries, strawberries, goji berries, etc)

Combine 1/2 cup oats, 1 cup of dairy-free milk, and stevia. Microwave for 3 minutes or put in a pot over stove (read directions on your bag of oats for cook time). Once you have a relatively liquid-free consistency that resembles oatmeal, add the rest of your remaining ingredients (protein powder, cinnamon, honey, cookie butter, PB2, Protein Powder, fruit).

It’s very important to add these ingredients LAST (protein powder and PB 2) if you’re microwaving your oatmeal. This is because if you add powder in while the oatmeal is cooking, the powder has a tendency to turn hard, which isn’t very palatable.

Stevia is a natural plant-based sweetener that some people either love or hate. I think it comes down to personal preference, what brand of stevia you use, and what you use it in. In my opinion, oatmeal is one of the things that stevia tastes very good in because I like a decent amount of sweetness in my oatmeal (but I don’t want to put a ridiculous amount of sugar in it to get the same effect). Stevia is calorie-free, has no glycemic load, and is therefore completely guilt-free. I love to add it to plain yogurt and tea, as well. I use the Vitacost brand because it’s the best price I’ve found and has no after-taste.

I also like to include raw, local honey at least once a day in my diet because it helps with allergies and sinus problems. It’s also a great immune system booster, so if you’re starting to feel a bit under the weather, drink warm tea with raw honey or add honey to your smoothies. Honey is really amazing in so many ways, I could dedicate an entire blog post to it! Needless to say, it’s worth the 4 grams of sugar in each teaspoon because it’s a natural source of sugar, as long as it’s in moderation like anything else.

Please let me know if you give this recipe a try!

Have a healthy & happy day!

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