• “Oatmeal” Minus the Oats

    January 4, 2012

    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.

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    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


    • 1/8 cup chopped walnuts
    • 1 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


    1. Whisk together egg whites and almond milk and then stir in walnuts, ground flax, banana, vanilla extract, and cinnamon; blend well.
    2. 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.
    3. Top with berries, nut butter, seeds, or whatever else your little heart desires.

    Macros P 24 C 36 F 14

    _MG_6288 (800x533)

    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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    { 9 comments… read them below or add one }

    Fredrik March 28, 2013 at 10:34 am

    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?


    Hillary | Nutrition Nut on the Run October 4, 2013 at 10:15 pm

    I’m doing a sugar detox now (aka very few carbs), so I can’t wait to try this. I miss my morning oatmeal!


    Kelsey October 30, 2013 at 12:50 pm

    Your post today made me miss oatmeal. I used to eat it every day with (first) Teddies PB & then Almond Butter. Since I started eating paleo/primal it’s one thing I miss the most. I googled “paleo oatmeal” and of course you popped up! Definitely going to have to try this.


    Mariah November 13, 2013 at 6:24 pm

    This looks so good! The title caught my attention, “Oatmeal” minus the oats? I love oatmeal, but sometime I just don’t want to eat a carb for breakfast. Thanks for posting this… I can’t wait to try it! 🙂

    God bless you always!



    Kelli @ HungryHobby December 1, 2013 at 3:48 pm

    Just used your “old” (I see this post is from more than a year ago lol) schedule to help me put together one for the next few weeks as I start crossfit and try to keep up my running! thanks!


    Tina December 1, 2013 at 4:32 pm

    Yay! 😄


    Blythe April 10, 2014 at 12:21 pm

    As a newly trying-to-be-paleo person, I am struggling to eat enough protein because meat and/or eggs gross me out in the morning. As someone who hates oatmeal (literally gag on it), this sounded more like a warm pudding than lumpy grossness. And I was right! I am eating this as I type and am loving it. I put almond butter and unsweetened chocolate chips in mine… yum!


    Cassie April 15, 2015 at 8:53 pm

    What a great idea! I will definitely try egg white noatmeal!


    Dan September 29, 2015 at 5:51 pm

    Great recipe and even better goal-setting link. SMART goals are the best way to set and achieve any type of goal – it’s amazing I wasn’t taught them in school!

    I teach “R” a little differently. Realistic is effective – I use “Risky.” So if you put your confidence in your ability to achieve your goal on a scale from 0-10, 0 being “no way that’s ever going to happen” and 10 being “there’s no way I won’t achieve it” what number would it be?

    Too low and you risk giving up on your goal. Too high and you risk not taking it seriously. The sweet spot is right 6-7.

    Loving your posts. Thank you!


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