High Protein Spiced Banana Baked Oatmeal

baked oatmealI woke up needing banana bread. So much needing. But banana bread is one of those treats that calls to me all day long and  I know before long I’d eat the whole thing. Then my kids would look at me bitterly. And also, I needed some filling oats and protein to keep me going until lunchtime.

As it turns out, baked oatmeal does a pretty bang-up job of both filling my belly and tasting like a breakfast treat. I took a risk with vanilla protein powder. Sometimes it ruins recipes with the funky taste. But not here.

It’s also remarkably low in calories per generous serving: mine came in at 241 kcal and 19.6 grams of protein for 1/4 of the pie. It boosts potassium from the banana and filling fiber too. I sprinkled on a few walnuts that my kids painstakingly picked off. If you don’t have to endure this, toss some inside the mix. Or add peanut butter. Or pb2.

Fancy bananas on the top are just for pretty but they do give you an extra hit of banana flavor. I caramelized mine in a nonstick skillet for just a few minutes while the oatmeal finished baking. Yum yum.

High Protein Spiced Banana Baked Oatmeal
Print Recipe
A higher protein, fiber filled baked oatmeal masquerading as banana bread. Adapted from Southern in Law blog.
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
High Protein Spiced Banana Baked Oatmeal
Print Recipe
A higher protein, fiber filled baked oatmeal masquerading as banana bread. Adapted from Southern in Law blog.
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
Ingredients
Optional Toppings
Servings: people
Instructions
  1. Preheat oven to 350F.
  2. Coat a pie plate or 8x8 baking dish with non-stick cooking spray. Or lightly coat with oil or butter. Set aside.
  3. Mash banana in a medium mixing bowl. Add the remaining ingredients except for the egg whites and mix well.
  4. Whisk the egg whites lightly in a small bowl until frothy. Then fold into the oatmeal batter. I use this technique with pancakes and even if they're not whipped fully, I think this makes the oatmeal a bit fluffier.
  5. Pour into your pan and bake for 22-27 minutes, until fairly firm and lightly brown around the edges. I took mine out at 22 and the oats were still soft. Just the way i like 'em. If you want yours firmer and more cake like, add a few more minutes.
Recipe Notes

Nutrition info:
(before toppings)

241kcal|19.6g protein|2g fat|33g carbs|4g fiber|11g sugar

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Banana Blueberry Protein Pancakes with a Super Secret Ingredient

protein pancakes

How mysterious do these sound? Ok, there’s really  very little mystery, but I’ve been tinkering around with protein pancakes for awhile now.

My first few experiments resulted in ugly faces and bites spit into the trash. Seriously, they were that disgusting. I’m also highly suspicious of recipes that come from fitspo sites. Some of these people have been deprived of delicious, gluteny, rich treats for so long that they actually believe that their concoctions taste good. That’s sad. I cry tears for these sad substitutions.

Still, I’m reining in my calories lately and don’t have a lot of wiggle room for eating pancakes on the regular unless I make them a bit less calorie laden. These help me meet my protein target AND they taste delicious. Boomshakalaka!

Here are truths that I’ve found about making protein pancakes. Man, that sounds serious for a post about breakfast food.

  • Greek yogurt is the secret ingredient. It makes them have a little something something: a tang, if you will. It also seems to help the texture be  thicker.
  • A vehicle for protein powder that is not a smoothie was my initial purpose for making protein pancakes. However, protein powder can make your cakes really dry. Using a little extra liquid in the form of yogurt, milk, or egg helps.
  • You’ll need some kind of pancake mix or flour + 1/2 tsp of baking powder. Kodiak Power Cakes have a higher protein content than most mixes. I find it at Target.
  • Certain brands of protein powder give pancakes a really funky, awful taste. I haven’t yet found a whey protein powder that meshes well in pancakes from a flavor perspective. Egg white protein, at least the Jay Robb brand, blends in perfectly. (Note: I’m not affiliated in any way with Jay Robb Protein. However, I’m a big fan. Sup, Jay Robb?)
  • A little bit of fruit really helps with taste and texture. Bananas in particular helped combat dryness while adding a hit of sweet.

 

Blueberry Banana Protein Pancakes
Print Recipe
Protein-filled fruity pancakes that don't taste like bro tears.
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Blueberry Banana Protein Pancakes
Print Recipe
Protein-filled fruity pancakes that don't taste like bro tears.
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Ingredients
Servings: person
Instructions
Instructions
  1. Mix all ingredients except the blueberries and the bananas. Fold in the bananas, Preheat nonstick pan over medium heat. Spray nonstick spray into pan. Pour in batter, and sprinkle blueberries over the top. When the sides begin to look set and there are bubbles on top, flip your pancake. Cook another minute or so and serve.
Notes
  1. To top these pancakes, depending on how extravagant you want to get, you can top these with syrup, a bit of low-sugar jam, peanut butter, or a squeeze of lemon juice and powdered sugar. 
Recipe Notes

proteinpancakenutrition

Eat em up and enjoy!

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overnight oats with summer fruit

Nectarine-Blueberry Overnight Oats with a Special Addition

I love to eat all the things. ALL THE THINGS! This summer I have had little motivation to cook but I still need to fuel up, especially with protein and carbs for breakfast. I know I may be late to the party, but overnight oats are my new favorite thing. They don’t always look that appealing, but the allure of waking up to breakfast Salready being made was enough to make me give them a whirl.

The base recipe is stupid simple. The magic comes from the things you can add, and the possibilities are endless. With summer fruit so inexpensive and delicious right now, I’m grabbing a lot to throw into my mix.

The Basics

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My  basic recipe for overnight oats is usually a ratio of 1/3 old-fashioned oats, 1/3 Greek yogurt, and 1/3 milk or dairy substitute. Too much milk makes my stomach hurt, so I use coconut “milk”.  I usually add half a scoop of some kind of protein powder too, for gainzzzzz.  Sometimes I add chia seeds, and today I also added a dash of cinnamon and this secret ingredient:

almond extract

Almond extract is my amazing, secret ingredient that makes oats with peaches, cherries, and other summer fruit taste so good. Nom nom nom.

base

When only the basic ingredients are in the bowl, it looks and tastes like sadness. So add some stuff and make it happy.

Add Ins
nectarinesToday I chopped up a white nectarine. I have to nab fruit fast in this house, before my kids gobble it up. I might force them to work at a grocery store soon for the discount. They eat all my stuff, dammit. Add whatever fruit you have sitting around. Along with my typical chia and protein powder, I might add a little low-sugar jam or PB2 too, depending on what else I have going on in there. It’s a party.

Mix Mix Mix
overnight oats with summer fruit

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mix it all up, cover, and throw it in the refrigerator. You can let it sit overnight or just a few hours. It’ll thicken up and the flavors will meld and make breakfast magic. I decided to add some blueberries to my bowl at the last minute. Most people put these in a mason jar, because Pinterest loves that shit, but I just throw mine in a plain jane bowlor whatever leftover plastic container actually still has a matching lid. Sorry, hipsters.

Read on below for the recipe and nutrition info. Have your own favorite overnights oats recipe? I’d love to hear about it. Leave a comment or chat with us about it on our Facebook page! 

Nectarine-Blueberry Overnight Oats with a Secret Ingredient
Print Recipe
A quick, nutrient-rich breakfast filled with healthy carbs and protein and spiked with yummy summer fruit.
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
0 hours 2-12 hours
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
0 hours 2-12 hours
Nectarine-Blueberry Overnight Oats with a Secret Ingredient
Print Recipe
A quick, nutrient-rich breakfast filled with healthy carbs and protein and spiked with yummy summer fruit.
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
0 hours 2-12 hours
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
0 hours 2-12 hours
Ingredients
Servings: person
Instructions
  1. Mix all of the ingredients in a single bowl. If desired, transfer to another container with a lid. Refrigerate overnight or for at least 2 hours. Additional ingredients like nuts or cereal can be sprinkled on before serving.
Recipe Notes

nutrition facts for overnight oats

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