Prep time – 5 min | Cook time – 10 min | Total time – 15 min
1 large or 2 small servings
1/2 cup low-fat milk
3/4 cup water
1/2 cup old fashioned large flake oats
1 pinch cinnamon
1 pinch nutmeg
1/4 cup canned pumpkin
1/4 cup sliced almonds
Splenda, to taste
1 scoop vanilla whey protein (equal to 25 g protein)
In a small pot bring milk and water to a boil over medium heat. Add the oats, cinnamon and nutmeg. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Once liquid is absorbed, stir in pumpkin, almonds and Splenda and set aside. Combine 1/4 cup of water with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture over oatmeal and serve.
VARIATIONS & OPTIONS
If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1/2 cup milk with 1/2 cup of water and 1/2 scoop of protein powder. Alternatively, you can substitute with non-cow’s milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing whey protein with 1/4 cup of water, combine protein with 1/4 cup of yogurt and pour over oatmeal. For a fall treat, you can also substitute almonds with roasted pumpkin seeds. If you’d like to avoid Splenda, you can replace with a small amount of stevia.
NUTRITIONAL INFORMATION PER SERVING (LARGE/SMALL)
Calories – 575/287.5 | Fat (g) – 22.7/11.4 | Carbohydrates (g) – 50.5/25.3 | Protein (g) – 42/21