Baked Protein Oats, The Breakfast That Saved My Bacon!
THIS BREAKFAST MAKES MY LIFE SO MUCH EASIER!
"I feel like I'm having cake for breakfast everyday!"
I read a news article once that was headlined "Chocolate cake for breakfast could help you lose weight" I know, I know you shouldn't believe what you read in the paper and trust me, I don't the study is very 'loose' in terms of data and analytics. However what I took home from this article is that I do understand that generally when people diet they often feel restricted. It's not uncommon that people feel as if their food options are very 'limited' and depending on which dieting method they follow they quite often are very limited indeed, that's why they are so hard to stick to. Personally I don't believe in, nor do I practice a restrictive diet myself, but there are times in even a very flexible diet that we have to chose a 'better option' to support our weight and health goals.
So where does this leave us?
Having 'go to' alternatives that mimic highly palatable foods such as cakes, biscuits, crisps etc are fairly important when considering long term dietary adherence because these food types are easily over consumed if you're not *mindful* . This is why and how I stumbled across my Protein Baked Oats creation. Adherence is honestly one of the main key focuses for me when coaching my clients with weight loss. I mean how long can you realistically adhere to a juice cleanse, I doubt longer than 3-4days let alone a few weeks? I teach my own clients about mindful eating, flexible dieting and portion control. Anyway, less about that and more about the baked gooey goodness!
BAKED PROTEIN OATS RECIPE
Baked Protein Oats with Peanut Butter Glaze & White Chocolate Chip Filling
This recipe is just for the basic baked protein oats mix, no added extra toppings or fillings, however I have suggested some great options below.
It's perfect for breakfast, a small meal/snack/pudding. I even took it with me on the Yorkshire 3 Peaks wrapped up in foil wedged in to my rucksack and I can confirm it tasted delightful, even after 5 hours of walking!
MACROS: The Macros and Calories will differ depending on the brand of oats and protein powder you use but roughly per serving (serves 4) they are as follows:
1 Serving: 230kcal, Carbs 30g, Protein 18g, Fat 3.7g
- 120g Porridge Oats
- 200g Banana (or 2 medium sized bananas)
- 1 whole egg
- 1 egg white (just throw away the yolk)
- 100ml Skimmed milk
- 1/2 tsp baking powder (optional)
- 60g Protein Powder (I used Cinnamon Danish from My Protein)
A Silicone Baking Tray or if you don't have one of these a lined cake tin will do just fine!
And a food processor, I tend to just use a hand held one.
1. Pre-heat over to about 180’ fan oven
2. Whizz up all of the ingredients together with a hand held blender or food processor.
3. Mixture should be quite ‘cakey’
4. Pour in to silicone baking tray
5. Add in any other extras here (extras suggested are below) and swirl in to the mixture
6. Bake for 10-15 mins dependant on the consistency you like, I like mine a little bouncy.
7. It will come out like a cake/flapjack. Serve hot out of the over with some low fat yoghurt, or if for pudding serve with ice-cream or custard. You can it eat cool or reheat in the microwave, it keeps in the fridge for 5-7days. I cut mine in to quarters but it could be divided in to smaller pieces of you prefer.
Optional Extras: Frozen raspberries, frozen blueberries, apple & raisin, marshmallows, dark chocolate chunks, milk chocolate chips, white chocolate chips, I have even tried Reeses pieces. With it also being closer to Christmas I tested out 50g of mincemeat for a mince pie themed bake and oh my lord it was divine, it was like a warm slice of Christmas tickled my tastebuds every morning!
Food Prep Life Saver: I can quite honestly say this has saved me a lot of faff with food prep, it quite literally takes me 15mins to make 2 batches (one for me one for the other half). It doesn't require much effort and is totally kid friendly.
If you wanted to you could add more protein powder to increase the protein and I am yet to try an alternative to banana but I will be experimenting...tbc!!