Last night, within minutes, I received two emails from readers asking very similar questions about breakfast and protein:
I’m so sorry to say that I just don’t like oatmeal. You’re so creative with it and i know it is a great source of protein but I just can’t get into it. Do you have any ideas or advice on getting enough protein to keep me full in the morning?
I tried to replicate your typical breakfast, but I really hate peanut butter so I used almond butter hoping that would be better. Unfortunately, I didn’t like that either. Do you know another easy way I can add protein to my breakfast if I still want to eat oats?
It turns out, last night, our CrossFit coaches shared an awesome protein-packed Paleo recipe for No Oat “Oatmeal” with us, which I thought would be a perfect suggestion for these two readers. I also used it as inspiration for this morning’s breakfast.
The No Oat “Oatmeal” recipe used three whole eggs, but I wasn’t sure how the yolks would taste with a sweet ingredient like banana, so I used egg whites instead. I also nixed the almond butter and added it at the end like I normally do with my oatmeal, so if you don’t like nut butter, you can just eliminate it all together.
“Oatmeal” Minus the Oats
Ingredients:
- 1/4 cup chopped walnuts
- 1-2 tbsp ground flaxseed
- 1 tsp ground cinnamon
- 1 banana, mashed
- 3/4 cup liquid egg whites (or 3 egg whites)
- 1/2 cup unsweetened almond milk (add more if desired)
- 1/2 tsp vanilla extract
Directions:
- Whisk together egg whites and almond milk and then stir in walnuts, ground flax, banana, vanilla extract, and cinnamon; blend well.
- In a medium saucepan, warm the mixture on the stove, stirring frequently, until the “oatmeal” reaches the desired consistency; this should only take a few minutes.
- Top with berries, nut butter, seeds, or whatever else your little heart desires.
I’m not going to lie, I was pretty skeptical about this recipe at first (I mean, eggs as oatmeal?), but it turned out so well. I know it’s going to become a regular breakfast in my house. It didn’t taste egg-y at all—the banana, vanilla extract, and cinnamon definitely helped hide the flavor. The consistency was oatmeal-like, but not as creamy and a little bit slimy (like eggs). I guess I’d equate the texture to really light and fluffy scrambled egg whites.
I topped my oat-less “oatmeal” with fresh blackberries and two scoops of peanut butter, and it tasted so delicious. And, the best part: this breakfast has three times as much protein as a 1/2 cup of rolled oats (15g versus 5g)!
Other protein ideas for breakfast: eggs of all kinds (egg sandwich, omelet, frittata, hardboiled), Greek yogurt or cottage cheese (with fruit, cereal, nuts, seeds, or stirred into oatmeal), smoothies with protein powder, Protein Pancakes, nut butters (added to smoothies, mixed into oatmeal or yogurt, spread on whole grain bread, English muffin, or waffles with fruit), beans (mixed into eggs), and turkey sausage.
What are your favorite proteins to include with breakfast?
Feel Great Weight
When I gained 25 pounds in the five months after graduating from college, my resolution for the New Year was to lose weight. But this goal had no real meaning or direction and didn’t help me lose any of those pounds. Basically my resolution was the bare minimum of setting a weight-loss goal, which meant that my motivation soon waned and I cheated on my diet as soon as I was faced with a Friday-morning glazed doughnut at the office.
It wasn’t until I read an article about how to make a “SMART” weight-loss goal—which stands for specific, measurable, accountable, realistic, timeframe—that I could transform my “lose weight” resolution into a much more attainable goal. View the slideshow to see how I set a SMART goal that helped me lose 25 pounds, which I’ve kept off for nearly seven years.
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That looks bizarre. If I want oatmeal, I am going to use oats!
Awesome! I have been paleo for a year now, and still miss oatmeal in the mornings. I can’t wait to give this recipe a try. But with the yolks from the original recipe. Don’t fear the yolk ladies…it is the good part!
Love this! I love oatmeal but this looks like a great option to change it up. Sometimes, although rarely, I’m just not in a carb mood. I recently made a “crepe” with egg whites and cinnamon and topped it with cottage cheese and berries. It was really good.
I’ve never intentionally made sweetened eggs [or "oatless" oats?] but I love scrambling up the leftover french toast batter and serving it along side!
For a protein packed breakfast I like taking a Fage 2% Greek yogurt (like 20 grams of protein!) and eating it with a warmed chocolate vita top muffin w/ a spoonful of nut butter. (I put it all in one bowl and mix it together, delicious!) I had this exact combo this morning and it kept me full for 5.5 hours… and I am 22 weeks pregnant!
I like adding egg whites into my oatmeal, but I don’t know how much I’d like “oatmeal” made entirely of eggs… it sounds interesting though!
I love eggs, peanut butter, or oatmeal (or another grain like bulgar) in the morning. One of my New Year’s resolutions is to strength train to build more lean muscle, so I’ve been more aware of my protein intake recently and have noticed that it’s not great. I need to get more consistent with getting protein throughout the day!
Congrats on your weight loss…I haven’t viewed your blog in several months you look GREAT!
To get my protein in, I actually make overnight oatmeal – 1/4 cup oats, add about 2 heaping Tbsp. Greek Yogurt, sprinkle of chia or flax seeds and about 1/4 mashed banana. Then in the morning, I layer it in a jar. I put 1/4 cup greek yogurt, strawberries, raspberries or whatever fruit you like, then the oatmeal, almond butter another layer of greek yogurt, then more fruit and top with granola. It’s high protein, about 250 – 300 calories and good carbs and fat! It fills me for hours, and making the oatmeal overnight, no cooking involved, just layering, so it takes less then 5 minutes to put together.
I love protein pancakes. I actually use to HATE them before until someone said to use a blender to blend everything and then cook like a pancake and it seriously made all the difference!
I love eggs n oats! I usually cook 1/4c oats on the stove top with stevia, cinnamon, and then whisk 1 egg and 2 whites with vanilla extract, top with a form of nutbutter and berries. You get the healthy fat from the yolk, the protein from the eggs, and additional carbs for energy.
Occasionally I leave out the eggs and stir in protein powder after the oats are cooked!
I have scrambled oatmeal every single morning. It is the best combination ever!!! I even add some sugar free maple syrup on it. Oh man, good stuff. I’ve never tried it without the oats at all though. I’ll have to test that one out.
Hmmm I’m not gonna lie–the sweet + eggs combination wouldn’t be something I normally try, but I’d take your word for it. Plus, that protein is insane!
I’ve just had scrambled eggs with smoked salmon and rocket – mixed together with a scoop of light cream cheese. Slice of wholemeal toast spread with Tahini on the side. mmmmm
I totally understand having goals that are “realistic” and “measurable” but my problem is that I don’t really KNOW what is realistic for me? I’m 5’6” and about 150 lbs. I think I’ve gained around 10 lbs since I graduated college (2009) and I’m started to really see it in my clothes. I’m pretty healthy (I eat right during the week and workout regularly) but my weakness is the weekends (I got NUTS). I’d like for my clothes to fit normally but have no clue how long that should take? Also, I know if I tell people I want to lose 10 lbs they’re all going to say (OMG no you don’t! You’re already so fit). I’m a former college athlete, I’ve been “fit” before and right now I do not feel “fit.” Everytime I pick myself up and say “okay, this time is forreal” I end up seeing no results and get discouraged and say eff it. I’ve done that so many times it’s hard to be motivated to do it again. Any suggestions?
@Katy @ HaveYouHurd: Good question. I think it comes down to what makes you happy and what’s good for you. Personally, I know that I’m at my “happy weight” when I don’t think about it. I eat, drink, and exericse for my health and the thought of my weight never crosses my mind.
If you don’t feel fit, how about setting a small fitness goal for youself and trying to meet it? You could then create a game plan of sorts with how you will achieve it, which will likely motivation you to get started and keeping going!
Thanks Tina!
@Katy @ HaveYouHurd: Katy, I feel the same way. Former athlete who used to be lean and in shape. Now, I’m not overweight but I’m not lean like I used to be or with the same muscle tone. My biggest trouble zone is my abs – it’s just soft and round. I do work out and try to eat well most of the time, but nothing works like a super strict diet and going nuts on the training – and personally, I don’t have the time or desire to do that anymore. I envy my friends though who seem to work out normally and not follow a rigid diet – but still look dang darn good!
Wow, what a combination!! Sweet eggs?! I will wait for a day when I’m feeling really daring to try this!!
”The No Oat “Oatmeal” recipe used three whole eggs, but I wasn’t sure how the yolks would taste with a sweet ingredient like banana, so I used egg whites instead. ”
Um, what? Whole eggs are almost always used (or even just yolks) in baked sweets! Why don’t you just admit that you left out the yolks to cut down on calories?
To be honest, calories weren’t a consideration when I made that switch. I mean, I added two spoonfuls of peanut butter to my breakfast, and I’m pretty sure there are more calories in peanut butter than egg yolks!
I absolutely loved this. I did it this morning and also added in 1/4 of oats for more fiber and staying power. I added in some PB but this is seriously my new favorite breakfast! Thanks for sharing!
This recipe doesn’t look weird if you have ever made french toast, this just uses bananas instead of bread. I think it would be fine with whole eggs. I often add a veggie protein powder to my almond milk to top oatmeal.
This was amazing I’m trying the paleo diet along with Ww. I feel I’m pretty addicted to carbs and the theory of paleolithic eating makes sense to me. For me personally, carbohydrates make me want more carbohydrates leading to binges. I also feel more vibrant and energetic without starch. This no oat oatmeal kept me full for 5 hours!!
I’m avoiding carbs and sugar for the next couple of weeks just to curb my cravings. I was wanting oatmeal sooo badly and this really hit the spot. Can’t wait to make this all the time!!
I’m trying this in the morning! I already mixed it and I’m letting it sit overnight… fingers crossed this concept works just as great. I’m in a time squeeze in the A.M. and nothing is more satisfying than a healthy and delicious breakfast all ready!
I finally tried these this morning! Amazing. I love the lack of sweetener!
I must say that I’m enjoying your blog lately. I do CrossFit twice a week and enjoy making certain food Paleo (but I’m not 100% Paleo). But I realize that you are taking a huge risk, because many of your readers probably stick to a more traditional diet and may not be able to relate to you as much, as I can see from comments. I just wanted to encourage you to continue to do what makes you feel best and know I appreciate the fact that you aren’t hiding your new lifestyle. It’s refreshing to read about a diet and workout plan that are different than most I read about on other blogs.
@Maria: Aww, thank you!
I’ve made this several times now and love it!! I do have a question though. Every time I’ve made this, some sticks like crazy to the bottom of the pot and I have a very hard time cleaning the pot. I’ve even tried greasing the pot first. Has this happened to you? What am I doing wrong? Thanks for your help.
@Carin: The same thing happens to me! To prevent it, I coat the pot with non-stick cooking spray before I add the other ingredients and then use medium heat to slowly cook it. It still sticks a little, but not nearly as bad!
I was re-reading this post and wondering, do you make oatmeal minus the oats as oatmeal in a jar, too? I wanna try it!
I know I’m going to say something a little controversial here… but I think we’re all a little obsessed with protein. I think most of us get enough protein without having to think about it and that the real trick to staying full from breakfast and getting all the nutrients we need is more about fiber than protein. Protein is in everything from whole grains and beans to nuts and seeds to… gasp… vegetables!
@Andrea (@FrSeed2Stomach): Although I agree with this, not everyone can eat lots of beans or lentils to get protein in (either dislikes or digestive issues). Also, I eat a LOT of vegetables, nuts, etc. but you’d have to eat a lot to actually get adequate protein amounts – not to mention their carb and fat (in the case of nuts) content is usually much higher than the protein. The truth is while some people can do fine with that, others can’t. I found I was always hungry, wanting to snack or thinking about food when I ate a diet mostly of vegetables, fruits, nuts (more plant-based). I just don’t get the same satisfaction I as do when I add in lean meats, eggs, some dairy. I can stop thinking about food! But everyone is different so we should respect all choices.
Why not just cook your 1/2 cup oats in 1 cup milk instead of water? That would come out to 16g protein (assuming skim or 1% milk) and you’d also get the fiber and health benefits of an in-tact grain. I know grains aren’t allowed on Paleo, but for normal people this would be a good option.
Cool idea. What could I came here through SarahsFabChannel on Youtube.
What would be a good alternative for the banana. I eat them but I’m not a huge fan…
Yum! I can’t wait to try this out
Quick question Tina–would it be possible to omit the walnuts in this, or are they necessary to the recipe?
@Lexi @ Cura Personalis Foodie: You can omit them!
@Tina: Thanks Tina!
I just tried this and it was amazing! I’d like to try it without the nuts, too, but I like the texture of the little bits of crunchy nuts!! I added cinnamon, and ate half of it though it was supposed to be for breakfast! I was a long time egg-white oatmeal lover, but I think this will be a new favorite!! Thanks for sharing!!
I dont like oatmeal….or eggs, but I needed to find some easy breakfast ideas for me since I usually skip it. I found this and thought “What the heck”. To me it sounds like French Toast minus the bread, and that’s exactly how it tastes! I’m defnintely a fan (though I sprinkled splenda on it for a bit more sweetness). I really like it and I’ll be recommending it to my friends!
I tried this today with just egg whites, almond milk, cinnamon and vanilla. The results? I failed miserably lol! It was horrid. Guess the other ingredients are necessary!
Looking forward to trying this – I’ve been reading a lot about Paleo – how long have you eaten this way? Did you start when you first started CrossFit?
I don’t eat Paleo– just make recipes occasionally!
Must be good, but I’m just too lazy to try new recipes. I love oatmeal porrige in the morning, I just mix a tablespoon of peanutbutter with it for protein. And sometimes add little honey too.
I tried this today and it was really good! And filling! Just one question though, mine never really “fluffed” and did not look like the picture you took at all. Still tasted great, so I will make it again, but just thought I might have done something wrong or maybe there was a trick to that. Thanks for the great recipe!!
That’s great!! Try adding more almond milk next time. It makes it a bit fluffier!
Is this for one or two servings?
One.
Just made it. Yummy.
HOW HAVE I NOT SEEN THIS. Hello tomorrow’s bfasttttttt
Looks great can’t wait to give it a try!
Just made these–yum! I actually left the mashed banana out and put frozen banana slices on top with almond butter a little agave. This was really good!
is the flaxseed absolutely necessary in this recipe? i dont have any and was wondering if it would totally bomb without it…
No, it’s not necessary!
@Tina: Do you know if regular low fat milk would work with this recipe? …
Probably!
@Tina: Two things: 1. the regular milk didn’t absorb and I just had really watery “oatmeal” -does that happen with the almond milk? and 2. do you put the cinnamon in yours? Mine was much darker than yours?
The oats are my favorite part though!
I just tried this today… DELICIOUS!
This recipe is so good. I was skeptical about this for months, but I finally gave it a whirl. It might just become a regular recipe. Yay!
In case anyone is wondering (I was, and it hadn’t been mentioned), you CAN do this in the microwave. We are staying in a hotel right now and still trying hard to eat healthy! I micro’d it in 1-minute increments and stirred in between. It ended up taking about 3 minutes. I did have to add a little extra almond milk at the end to get the consistency right, but I may have eyeballed it wrong to begin with.
Oh, and I did it with canned pumpkin instead of banana, and pumpkin pie spice instead of cinnamon for a fall-y twist…YUM!
Good to know! Thank you!!
A nice post. I believe that just setting ourselves a weight loss goal can be the start of our downfall. Yes we want to achieve a certain look or shape but the bathroom scales are rarely the best way for us to find out how our body is really changing. The SMART goals you mention are a great way of focusing on what we want to achieve and I find that setting some fitness goals helps. I challenged myself to run a certain distance in a certain time for example. Having a fitness goal and not just a weight goal means that I look at fitness as a journey and don’t get too obsessed when the scales are not in my favor from one week to the next. Eating yummy ‘healthy’ recipes like these and keeping active for a balanced and long life are what we should focus on.
Why don’t you eat oatmeal??? It is very nutritious and it does not contain any gluten. In the paleolithic area people ate grains if it was available. So again, why don’t you eat REAL oatmel?
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