I made 36g Protein Oatmeal without Protein Powder
ฝัง
- เผยแพร่เมื่อ 5 ส.ค. 2024
- Protein Oats without Protein Powder
Today I'm going to show you how to make protein oatmeal.
This high protein breakfast is made with all natural ingredients, no protein powder and no refined sugar.
It's an easy and delicious way to turn your regular oatmeal into a super filling breakfast that will keep you satisfied for hours.
📚 My new recipe book [HOWTOCOOKSMARTER: 50 Recipes That Will Make You Feel Happy and Healthy]
howtocooksmarter.com/cookbook/
💚FREE ebook: 5 Ways to Turn ANY Treat Into a Delicious Healthy Recipe:
howtocooksmarter.com/free-ebook/
WATCH NEXT:
✅Low-sugar Fruit Jam: • The only (healthy) fru...
✅Breakfast Overnight Oats: • OVERNIGHT OATS I can e...
✅1-minute Brownie in a Mug: • 1 Minute Brownie in a ...
✅Healthy Oatmeal Carrot Cake: • Healthy Oatmeal Carrot...
This is why you'll love this healthy breakfast oatmeal:
It's has more than 35g of protein per serving!
It's super delicious and you can be served with your favorite healthy toppings!
It's done in less than 10 minutes!
It's super creamy and rich in taste!
PROTEIN OATMEAL RECIPE
(makes 1 serving)
Ingredients:
1/2 cup rolled oats (45g)
1/2 cup milk, dairy or non-dairy (120ml)
2 tbsp water
1 tbsp maple syrup
2 egg whites
1/2 cup cottage cheese
For topping:
1 tbsp peanut butter
1 tbsp low-sugar fruit jam
NUTRITIONAL INFO (per serving):
498 calories, fat 17g, carb 54.9g, protein 36.1g
Preparation:
In a saucepan, add the oats, milk and water, bring to a boil and simmer on low for 5-7 minutes, until the oats get soft.
Remove from heat, add the maple syrup, and constantly stirring add the egg whites. Cook for another 1 minute, stirring all the time.
Remove and stir in the cottage cheese. Mix well and it's ready to be served.
Top with your favorite toppings, I love mine with peanut butter and homemade fruit jam.
Enjoy!
I’m adding protein powder to this
@Laser Printer it's a powder just like oat flour, baking powder, etc.
Best comment 🤣
@Laser Printer nothing wrong with protein powder if used correctly in balance with other nutritious food. If you are a sportsperson and have high protein needs it's difficult to get your daily quota from food.
@Laser Printer they all come in powdered form, so you can compare them.
@Laser Printer protein powder is proper food stop being so privileged it’s cheap and convenient
You're like one of the best on TH-cam! You deserve so much more subscribers. I'm trying to find ways of adding more protein to my diet and you're a genius at this. Also just watched you're egg and cottage cheese muffin video too, can't wait to make those. Thank You.
Usually I eat an omelette with 3 eggs and oats with Greek yogurt and peanut butter. Tried today this recipe. Oh my God... Didn't think it can be that fulfilling! Thanks for a great one🙌
Wonderful! Thanks so much for trying it out! So glad you enjoyed it.
Thank you so much for offering alternatives that are more affordable! Apreciate it!
Ty! I hate protein powder in oatmeal and stopped eating oats for a while because of that. This seems like a good addition!
Awesome recipes man. I’m gonna watch a lot of your breakfast recipes.
This is excellent! So much better than protein powder. Thank you so much for posting.
Super prosto, brzo i ima sve sto ti treba.
Hvala za recept
I think for me the convenience of protein powder would make me avoid this extra egg white and cottage cheese step and a lot of mixing. Love the peanut butter and jelly idea though and oooh dark chocolate chips 🤤
Yeah, I can understand that, protein powder is definitely more convenient, but this one is super easy too. Sure, dark chocolate would be a perfect addition too.
I would just eat the egg and cottage cheese on the side
I have protein powder in my closet and I didn't even think putting it in oatmeal was an option. I'm gonna go try that lol
I've done something very close to this but I poured it into a pan and fried it like a pancake and it was very good that way.
Love that idea too!
I appreciate this recipe Sasha, Keep up the great work and regards from the States
Thank you! Will do! Sending back love!
I've always struggled with getting enough protein into my diet, without resorting to protein powders (since usually highly processed), spending loads of time in the kitchen, or buying a gazillion superfoods. I have been scouring the internet for days in hopes to find either meal plans, recipes or information about how to incorporate more protein. In addition, I am a runner and postmenopausal, and I could clearly sense that I was lacking protein. I am SO excited to try out this breakfast!!! Starting my day with such a high protein- breakfast will give me peace of mind. THANK YOU SO MUCH!
In addition, where do I find your recipe for your homemade jam?
Great timing for this recipe! I was just looking for a way to get more protein into my daily meals. Thank you Sasha:)
Perfect! Love the idea of adding more protein in more natural and also more delicious way, will try to come up with more ideas. Thanks Nancy for sending over your feedback!
I think everyone who is adding protein powder is missing the point. Excellent recipe WITHOUT having to add garbage protein powder.
Exactly, adding protein powder in recipes like this one is not necessary, definitely wouldn't enjoy the same way.
Don't forget the ground flax seeds! 👍😊 And I add raisins and cinnamon.
Good work, fella. I'm gonna try this!
Thanks Rob. Have fun!
Super video! I make my oatmeal in the microwave. Half a cup of oats in a large enough bowl with some water, cook on high but make sure the oatmeal doesn't run over. I usually put in 2 minutes but keep an eye on it. Then I do 2 minutes at power of 30. Usually add a small handful of walnuts and a tablespoon of Chia seeds along with Ceylon cinnamon.
I like your idea of adding peanut butter as I used to put protein powder. I have actually put scrambled eggs on top of the oatmeal sometimes.
That's great, thanks for sharing! Great tip to put an scrambled egg on top, I love it too, but on my savory oatmeal.
Exactly what I eat every morning but instead of egg whites I put protein powder. I'm still alive and have put on a lot of muscles 😜. I make overnight oats and then in the morning I add protein powder, fruits and nuts. Sometimes peanut butter. It's delicious 😋 and so easy. This is also a great recipe and I will try it 😊
That's great man, love overnight oats, perhaps even more than oatmeal... but in that case egg whites can't really work. Sure, if it works for you, protein powder is a good addition. Thanks for sending over your feedback!
What?
@@jason2014
This meal is great, feels like a freaking cheatmeal. Thanks :)
Wow I made this without the jam and it's fantastic. Very creamy
Great job! Glad you enjoyed it Helen!
This oatmeal looks amazing. I will definitely give it a try!
Hope you like it! Thanks
I eat soak oats mixed with cocoa powder, flax seeds, honey, greek yogurt and last two half boiled eggs. This is my breakfast for most of the days. Need to try peanut butter.
That's great too, thanks for sharing!
Flaxseeds are very estrogenic
This is a great recipe! Thank you Sasha!
Thanks a lot, hope you'll give it a try!
I just made it right now and it tase soo good
Would you ever add skim milk powder as additional protein source?
So smart to add egg whites to oatmeal. Peanut butter and jelly are perfect too! Thank you Sasha.🌷I mailed sourdough starter with doilie. You can google how a doilie is used for decoration. It is lovely. Hugs.❣️
Hi, thanks so much for sending it again, hope it will hit my mailbox this time, and decoration technique is just amazing will give that a try too. Glad you like this protein oatmeal recipe. Sending back hugs!
@@HowToCookSmarter Thank you for your channel. I am going to keep making your carrot cake. I love it! Love sent to you and your family.♥️
@@kika-ge5qr Hope I'll do the same with sourdough bread soon:) Take care!
Dude u made my breakfast awesome
Thanks for the post Sir God bless medical student Malaysia.✌
2 eggs where I live cost around 60cents and have 8g protein (white only used here)
120g of cottage cheese costs around 1 euro and has 15g of protein.
A scoop of whey costs around 60 cents and has 23g protein.
What do you do with all the leftover egg yolks?
So once you remove from heat, stir the egg whites well and then add it back to heat?
You can also add chia seeds and flax powder, which adds more fibre, protein and omega 3 and no saturated and trans fatty acids. Which won't contribute to higher cholesterol levels, which increase chances of heart failure or a stroke. So I'll skip the eggs.
We do want more protein, but how our body absorbs the protein and what we consume for protein is just as important.
I really recommend just adding a whole egg and not removing the yolk. Really satiating and tasty, and more nutrients
Great, thanks
Glad you liked it!
I make the same overnight oats every day. I use 240g of greek yogurt which is rich in protein, 100ml of milk, 30 grams of whey protein, 10g of chia seeds and 50g of oats. Let it sit in fridge overnight and every morning you have filling breakfast.
I know what you are all thinking, that it's mostly protein and nothing else and must taste really plain. You would be correct but I tend to try different things e.g. jams, peanut butter, Rote Grütze (red berry desert) which is my favourite now. I also tried adding Goji berry and it was really nice. Your kitchen is our imagination.
Oats, lentils, walnuts, sunflower butter, blueberries, plus a tbsp blackstrap molasses = food of the gods!
Thank you for this video
My pleasure
Super!!!
I do this all the time (without the cheese tho). The extra protein I get from the eggwhites keep me satiated for hours.
Maybe I'll try mixing in some skyr (flavored/unflavored) or some quarg instead of the cottage cheese (I don't mind cottage cheese, but since it's kind of "grainy" I don't like the visuals it presents, since it requires too much effort to make it 100% smooth).
Hola! Gracias por compartirnos la receta! En el país donde vivo no hay queso cottage, se puede usar queso ricotta en su lugar? Gracias
Supongo
Si
What other ingredients could I use as well?
Nice. I never seen this combination. You have subscribe 👌
You are the best !
Thanks Jackson!
its better to eat whole eggs as that will help your body to absorb that protein and turn it into muscle.
Thanks for sharing that!
I love all your recipes!
I'm so glad! Thanks for letting me know.
Thank you!
You're welcome!
Peanut butter and jam on oats is amazing
Hello
CAN i change the cottage cheese ( i haven’t it today) By greek yogourts ?
Excuse my english, i ´m french
Merci beaucoup
Marie
Merci pour le partage.👌
Faudra que je teste 💪🥚
I notice you add milk to many of your recipes. Do you use whole, low fat or other? Excellent channel such healthy creations. Thanks!
Could you use Greek yogurt instead of egg whites?
What can I use instead of cottage cheese?
Protein Overnight oats ftw 🙌🏾
What can I replace the egg white to? Thanks
i have a qs what if you don't have mayple syrp and the cheese does it still count
Can you please make a plant based, high protein breakfast recipe?
Well, in order to add protein to my breakfast I usually use eggs and dairy, but could give that a try.
You can probably use hemp seeds, and a high protein dairy free milk.
Trying using Soymilk and Silken tofu as replacements !
Can i add more egg whites? thinking on making it around 300g of egg whites, around 10 egg whites
Thank you
Is this recipe low in calories vs the protein powder version? It's always good to have a version without all the artificial ingredients. But I'm just worried if this is high calorie
Mmm...thanks. I'm looking forward to make it!
Hope you enjoy
What if we use whole eggs?
Good idea to add egg whites, thank you for sharing
.
My pleasure 😊
Egg whites definitely are a game changer, I add them to my oats every day. Cottage cheese is fantastic too 🥣🥚🧀
Totally agree! Love using cottage cheese too.
hey guys can I use normal eggs instead cuz I don't have egg whites, thanks!
@@bananaman6369 you get egg whites by just separating the yolk from the egg white by cracking it open with your hand 👌
@@LennefalkStudios ohh alright thanks a lot man btw how much eggs do I need to crack
@@bananaman6369 well it depends on how many you want, I normally try to eat at least 1-2 whole eggs per maybe 2 pure egg whites, so you still get the nutrition and healthy fats from the yolk 🍳
what do ya'll do with the egg yolks?
Great recipe. Thank you!
So glad you like it!
Can I use ghee instead of egg white?
Hey, i just found your channel and been watching alot of videos, I am lactose intolerant, and was wondering instead of sour cream and milk and all dairy products what can i substitute? Can you make a few receipes with a dairy substitute, that would be great, thank you for all your knowledge, and great receipes!
Hi Lorraine! Thanks for joining! Well, in most of the recipes you can use dairy-free alternatives like dairy-free yogurt or sour cream, coconut cream or silken tofu... It's hard to mess up any of my recipes:)
Try Almond milk. Almond milk is a dairy- and cholesterol-free plant-based milk. It's made by grinding almonds with water, straining the liquid, and adding vitamins and minerals. It's lactose-free and suitable for those who are vegan or have lactose intolerance. This nut milk is often fortified with calcium and vitamins A, D, and E.
I like adding peanut butter powder to my oatmeal and smoothies. Much less fat and calories!
Can you add the whole egg?
Looks like holiday oatmeal!
is it cottage cheese or quark / curd?
I like the idea, just not a fan of cottage cheese in oatmeal, but thats just me. I usually tend to go with half a cup of whole grain steel cut oats (I got time to kill) cooked in two cups and a half of water (according to the instructions on the label) cooked at medium-high heat for 20-25 minutes once the water has boiled. Just a few minutes before its done, I had my fruits (either one banana and some strawberries, an apple and strawberrries, or some other fruits), then 2 teaspoons of either natural almond butter or natural peanut butter. Finally, once its done, in my bowl, I had one dallop of 0% plain greek yogurt and half of teaspoon of ground cinnamon. However, for a savory bowl of oatmeal, I might consider what you did with the cottage cheese and the egg whites.
I would replace the syrup for an natural sweetner to bring calories down a bit and maybe the peanut butter lol
How many calories that would be
Can we get the macros please 😊
Super cool ideas!
Glad you think so!
I got to you are the best God bless you ❤️❤️
Genius!
Thanks man!
can i make this an overnight oatmeal
❤❤❤❤❤❤❤gna make this n share this recipe in family
Got to be something you can do with those yolks... that's at least 4g of the highest quality protein each
Thank you for this, as someone who avoids protein powder to not get in hot water with drugs testing for sports recipes like this are super helpful
Thanks for your feedback!
Why would I avoid protein powder?
I'm going to try this. Looks delicious and I never thought of adding egg whites or cottage cheese to my oats
Yeah, it's not usual thing to do, but it works just great, trust me this is the creamiest oatmeal that I've ever eaten.
Could I substitute Greek yogurt for the cottage cheese. Thank you
Sure, that would be fine too.
I just have a bowl of plain Greek yogurt which has 36 grams of protein in a 200 calorie serving. Great for anyone on a cut or maintenance.
does plain greek yogurt feel you up?? or do you get hungry quickly?
@@xx_shitposter_xx7512 I'm one of those people that never really gets full, (at all you can eat buffets I've eaten 18+ slices of pizza) however plain yogurt is satisfying enough. There's something about oatmeal that just makes me want to eat more food but the neutral taste of the yogurt doesn't do that, I don't get hungry after eating it.
@@xx_shitposter_xx7512 plain nonfat Greek yogurt can be very filling because it’s packed with protein. However, you can and should add a good amount of fresh berries to it. The fiber in the berries will also fill you up. I also like a touch of vanilla extract and stevia. A high protein granola is a nice finishing touch as well. Just be careful to not add too much. Alway weight out your granola. It has a lot of calories. Just adding a little bit for texture works.
Omg! Thank you for share with us.
You are so welcome!
Could you add Greek yogurt instead of cottage cheese
The peanut butter looks amazing. What brand is it?
Hi Morgan! Yes, it is a wholefood brand here In Croatia... but I guess you can find peanut butter that is something like this, just look up for 100% peanuts.
Okay, thank you! I need to quit being lazy and start making my own ☺
@@morganmason9320 Yeah, that's also a good idea.
Hello, I have a pumpkin at home that needs to be used or it‘ll go bad and i don‘t really know what to do with it do you perhaps have a recipe?
Hi there, sure, besides baking muffins or pumpkin bread (you can find the recipes on the channel) I love making baked pumpkin fries, mashed pumpkin with ricotta cheese, pumpkin soup and of course pumpkin risotto... anyway if you think it will be too much pumpkin for you to eat now, bake, blend into a puree and put in the freezer. And yes, type in the youtube search "howtocooksmarter pumpkin" you'll see all of my recipes.
@How To Cook Smarter thank you very much will do :)
Tips or recipe on the egg yolks you’re left with?
Hi! You can make 3-ingredients oat pancakes or egg muffins, you can find the recipes on the channel.
You can purchase a container of liquid egg whites
It would be better with protein powder for me because I don't want to bump up the calories while trying to get much protein
Im doing the same but instead of cottage i use 2% greek yogurt and cocoa powder.
Nice option too!
I make my oatmeal 2 part oats, 1 part hemp hearts. Another option to up the protein
Great protein option too
It a great recipe but the carbs are very high do you have info for the fibre
It does come with carbs, I guess you could use some coconut flour to lower the carbs... anyway it's 11.3g fiber in this recipe.
Hello! What do you do with the Egg yolk?!?
I use it in my breakfast omelette the next day, or make some Hollandaise sauce.
Are old fashioned oats the same as rolled oats??
Also do cooking oats/instant oats have the same nutrients as the regular ones or not?
They're basically the same thing, just different processes, thus resulting in a subtle distinction in textures
@@vutuanktc oh okay but my main concern is it doesn’t change macros right?
@@AnoushaSpeaks yea, as long as you don't change the volume
@@vutuanktc ok thankyou for answering my questions!
@@AnoushaSpeaks np. I personally show a preference for rolled oats, but the product ran out when I went shopping, so I am currently using instant oats
Also Greek yogurt can i use instead of cottage cheese
sure, that would be just fine
Thanks for this recipe Sasha my husband is allergic to whey protein ❤️
Hi Maria, you're very welcome, in that case he's going to love it, you should surprise him with this breakfast. Sending back love!
Holy shit. This is pretty good lol 😆