5 unusual oatmeal recipes that will diversify your morning

We recently talked about how to switch to healthy eating easily and without problems, and we also talked about how to cook oatmeal in a jar. Today we are sharing recipes for a dish that everyone associates with waking up in the morning. Below are 5 recipes that will make your usual oatmeal tasty, satisfying and healthy, and also give you energy for the whole day!

Rating: 4.5 out of 5 based on 2 votes

Oatmeal with zucchini

Don't be alarmed, we know it sounds suspicious. But believe me, it's delicious! Zucchini will make your breakfast more nutritious and low in calories (only 9 calories per ½ cup).

Ingredients:

½ cup grated zucchini ½ cup instant oatmeal 1 cup water or milk

Cooking method:

1. Grate the zucchini in a cheese grater or in a food processor 2. Add a glass of water or milk to the oatmeal, add the zucchini 3. Place in the microwave for 2.5-3 minutes 4. Stir, add nuts and dried fruits (optional)

Protein Oatmeal Recipe. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of Oatmeal with Protein.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	119.1 kcal	1684 kcal	7.1%	6%	1414 g
Squirrels	7.9 g	76 g	10.4%	8.7%	962 g
Fats	1.7 g	56 g	3%	2.5%	3294 g
Carbohydrates	17.9 g	219 g	8.2%	6.9%	1223 g
Organic acids	0.1 g	~
Alimentary fiber	1.6 g	20 g	8%	6.7%	1250 g
Water	70.2 g	2273 g	3.1%	2.6%	3238 g
Ash	0.573 g	~
Vitamins
Vitamin A, RE	6.2 mcg	900 mcg	0.7%	0.6%	14516 g
beta carotene	0.037 mg	5 mg	0.7%	0.6%	13514 g
Vitamin B1, thiamine	0.081 mg	1.5 mg	5.4%	4.5%	1852
Vitamin B2, riboflavin	0.031 mg	1.8 mg	1.7%	1.4%	5806 g
Vitamin B4, choline	16.18 mg	500 mg	3.2%	2.7%	3090 g
Vitamin B5, pantothenic	0.203 mg	5 mg	4.1%	3.4%	2463 g
Vitamin B6, pyridoxine	0.156 mg	2 mg	7.8%	6.5%	1282 g
Vitamin B9, folates	7.158 mcg	400 mcg	1.8%	1.5%	5588 g
Vitamin C, ascorbic acid	3.11 mg	90 mg	3.5%	2.9%	2894 g
Vitamin E, alpha tocopherol, TE	0.362 mg	15 mg	2.4%	2%	4144 g
Vitamin H, biotin	4.037 mcg	50 mcg	8.1%	6.8%	1239 g
Vitamin K, phylloquinone	0.4 mcg	120 mcg	0.3%	0.3%	30000 g
Vitamin RR, NE	0.8804 mg	20 mg	4.4%	3.7%	2272 g
Niacin	0.34 mg	~
Macronutrients
Potassium, K	158.66 mg	2500 mg	6.3%	5.3%	1576 g
Calcium, Ca	12.13 mg	1000 mg	1.2%	1%	8244 g
Silicon, Si	29.922 mg	30 mg	99.7%	83.7%	100 g
Magnesium, Mg	29.41 mg	400 mg	7.4%	6.2%	1360 g
Sodium, Na	14.66 mg	1300 mg	1.1%	0.9%	8868 g
Sera, S	14.86 mg	1000 mg	1.5%	1.3%	6729 g
Phosphorus, Ph	57.5 mg	800 mg	7.2%	6%	1391 g
Chlorine, Cl	24.6 mg	2300 mg	1.1%	0.9%	9350 g
Microelements
Aluminium, Al	103.6 mcg	~
Bor, B	115.5 mcg	~
Vanadium, V	0.65 mcg	~
Iron, Fe	0.732 mg	18 mg	4.1%	3.4%	2459 g
Yod, I	0.64 mcg	150 mcg	0.4%	0.3%	23438 g
Cobalt, Co	0.986 mcg	10 mcg	9.9%	8.3%	1014 g
Lithium, Li	1.025 mcg	~
Manganese, Mn	0.7898 mg	2 mg	39.5%	33.2%	253 g
Copper, Cu	94.19 mcg	1000 mcg	9.4%	7.9%	1062 g
Molybdenum, Mo	6.495 mcg	70 mcg	9.3%	7.8%	1078 g
Nickel, Ni	7.992 mcg	~
Rubidium, Rb	19.6 mcg	~
Selenium, Se	4.349 mcg	55 mcg	7.9%	6.6%	1265 g
Strontium, Sr	0.4 mcg	~
Fluorine, F	27.95 mcg	4000 mcg	0.7%	0.6%	14311 g
Chromium, Cr	0.05 mcg	50 mcg	0.1%	0.1%	100000 g
Zinc, Zn	0.4211 mg	12 mg	3.5%	2.9%	2850 g
Digestible carbohydrates
Starch and dextrins	8.755 g	~
Mono- and disaccharides (sugars)	6 g	max 100 g
Galactose	0.011 g	~
Glucose (dextrose)	0.013 g	~
Lactose	0.007 g	~
Maltose	0.02 g	~
Sucrose	0.056 g	~
Fructose	0.008 g	~
Essential amino acids
Arginine*	0.101 g	~
Valin	0.074 g	~
Histidine*	0.035 g	~
Isoleucine	0.063 g	~
Leucine	0.109 g	~
Lysine	0.066 g	~
Methionine	0.022 g	~
Methionine + Cysteine	0.057 g	~
Threonine	0.055 g	~
Tryptophan	0.027 g	~
Phenylalanine	0.078 g	~
Phenylalanine+Tyrosine	0.143 g	~
Nonessential amino acids
Alanin	0.092 g	~
Aspartic acid	0.137 g	~
Glycine	0.088 g	~
Glutamic acid	0.44 g	~
Proline	0.096 g	~
Serin	0.094 g	~
Tyrosine	0.064 g	~
Cysteine	0.036 g	~
Saturated fatty acids
Saturated fatty acids	0.2 g	max 18.7 g
16:0 Palmitinaya	0.131 g	~
18:0 Stearic	0.004 g	~
Monounsaturated fatty acids	0.282 g	min 16.8 g	1.7%	1.4%
16:1 Palmitoleic	0.003 g	~
18:1 Oleic (omega-9)	0.28 g	~
Polyunsaturated fatty acids	0.348 g	from 11.2 to 20.6 g	3.1%	2.6%
18:2 Linolevaya	0.33 g	~
18:3 Linolenic	0.018 g	~
Omega-6 fatty acids	0.3 g	from 4.7 to 16.8 g	6.4%	5.4%

The energy value of Oatmeal with protein is 119.1 kcal.

• Serving = 322 g (383.5 kcal)

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Oatmeal with banana

If you love adding banana to your oatmeal, then this recipe is for you! This method of preparing oatmeal tastes like warm, freshly baked banana bread. And if you add cinnamon, nutmeg, and sweeten everything with brown sugar, breakfast will instantly turn into a delicious dessert.

Ingredients:

1 ripe banana ½ cup instant oatmeal 1 cup water or milk

Cooking method:

1. Peel, cut and crush a banana, put it on the bottom of a bowl for oatmeal 2. Add a glass of water or milk to the oatmeal, stir 3. Place in the microwave for 2.5 minutes 4. Stir, add nuts and dried fruits (optional)

The simplest recipes with protein: several baking options for every day

Dietary products in proper nutrition can be as tasty as the sweets that many are accustomed to. And if you prepare them correctly, they will also be useful.

One way to make baking or dessert healthy is to use recipes with protein powder, which replaces flour, sugar and starch. This ingredient increases the biological value of the finished product by increasing the amount of protein.

But the volume of carbohydrates in baked goods with protein, on the contrary, decreases, which makes it suitable for proper nutrition.

We recommend reading: “The Real Benefits of Protein Bars.”

Pancakes with protein

Pancakes are a cross between pancakes and pancakes. They are similar in shape to pancakes, and in fluffiness and thickness they are comparable to pancakes. This recipe is most popular in America, but over time it has become widespread throughout the world.

This protein pancake recipe calls for the following ingredients:

• protein – 30 g;
• buckwheat flour – 100 g;
• kefir – 100 g;
• chicken egg – 1 pc.

Cooking method:

1. Beat the egg with a whisk.
2. Add kefir, beat again.
3. Add protein and buckwheat flour, mix until smooth.
4. Heat a non-stick frying pan.
5. Fry pancakes on both sides over low heat.

It is best to cook pancakes in a dry frying pan. As a last resort, it is allowed to lubricate it with vegetable oil, removing the excess with a napkin.

If you decide to make pancakes with berries or other ingredients, it is better to add them directly to the dough that has already been poured into the pan.

If you add them at the kneading stage, they may burn during frying. You can use diet jams to serve the dish.

Protein cookies

In addition to wheat flour and sugar, store-bought cookies contain many other ingredients, and not all of them are healthy for humans. These are palm oil and other fats, flour improvers, emulsifiers, dyes, flavors and other components that do not add any benefit to the product. And, of course, a lot of sugar.

From store-bought cookies, you should choose biscuits. They contain a minimal amount of additives and are also low in calories. But it’s best to prepare the delicacy yourself.

This protein cookie recipe requires the following ingredients:

• whey protein – 50 g;
• flour – 2 tbsp. l.;
• oat bran – 1 tbsp. l.;
• chicken egg – 2 pcs.;
• boiling water – 1 tbsp. l.;
• quail egg – 4 pcs.;
• sugar substitute – 5-7 tablets;
• low-fat cottage cheese 0% – 400 g.

We advise you to study: “All about whey protein supplement.”

Cooking method:

1. Pour boiling water over the sugar substitute.
2. Add all the eggs, beat them.
3. Stir in the cottage cheese, beat the whole mass again until smooth.
4. Add flour, bran and protein, mix.
5. Form cookies approximately 5 mm thick.
6. Place on a baking sheet lined with parchment.
7. Place in the oven for half an hour, bake at 180°C.

If desired, you can add other ingredients to the protein cookies, such as dried fruits, seeds or chopped nuts.

Protein pancakes

Another simple recipe with protein is pancakes, which can be completely different: with milk or kefir, chocolate, oatmeal or banana, pumpkin or blueberry, etc. Their main advantage is quick preparation.

For this protein pancake recipe you will need:

Cooking method:

1. Mix all ingredients except protein and syrup.
2. Add protein, beat everything until smooth.
3. Fry in a small amount of vegetable oil on both sides until golden brown.
4. When serving, drizzle with maple syrup.

If desired, you can top the pancakes with some chopped bananas or strawberries.

Protein Ice Cream

Regular store-bought ice cream contains a lot of fats and preservatives, which are added by the manufacturer to reduce costs and have a longer shelf life.

In such situations, hydrogenated vegetable fat or trans fats are used, the consumption of which is harmful to the human body. You need to be especially careful with ice cream if it says “made according to specifications.”

The composition of such a product differs from what GOST prescribes.

Ice cream lovers don't have to give up their treat. You can cook it yourself. This protein ice cream recipe requires the following ingredients:

Cooking method:

1. Add all the listed ingredients to the container.
2. Beat with a blender until smooth.
3. Pour into a plastic container.
4. Place in the freezer for half an hour.
5. Remove and stir, crushing the resulting ice crust.
6. Place in the refrigerator for another 1 hour - the ice cream is ready.

Pumpkin oatmeal

You don't have to wait until fall to enjoy pumpkin. This oatmeal recipe can be enjoyed all year round! Not only will pumpkin make your mornings taste like crisp October, but it will also fill you with energy for just 50 extra calories.

Ingredients:

½ cup pumpkin puree ½ cup instant oatmeal 1 cup water or milk

Anabolic oatmeal recipe

We live in a world where most people lead active and busy lives and therefore cannot afford to waste time. No matter how busy we are, breakfast is one of those things that an athlete should not miss.

Oatmeal is a great solution for busy athletes and more. It will help keep you in a continuous anabolic state, ensuring maximum performance, recovery and growth. This simple oatmeal recipe packs in a whopping amount of nutrients, with 57 grams of protein, 57 grams of carbs, and just 16 grams of fat. Anabolic oatmeal is a breakfast for the most hardcore athletes. Also, if desired, oatmeal can be a post-workout food.

Oatmeal recipe (1 serving):

• 3/4 cup oatmeal
• 1/2 scoop (15g) chocolate protein
• 8 egg whites
• 2 teaspoons cocoa
• 1 teaspoon sweetener or sugar substitute
• 1 tablespoon flaxseed oil
• 1 cup blueberries
• 1/4 cup water

First you need to mix all the ingredients except blueberries and flaxseed oil. Then place in the microwave and cook for 2-3 minutes at maximum power. Once the mixture is ready, add the remaining two ingredients and enjoy.

Nutritional value (1 serving):

• Calories - 580
• Protein – 52g
• Carbohydrates – 57g
• Fats – 16g

Here's another interesting recipe for a more energizing oatmeal using protein, creatine and glutamine.

Recipe for “charged” oatmeal:

• Oatmeal - 1 cup for guys and half for girls
• Whey Protein - 2 scoops for guys and 1 scoop for girls
• Water
• Creatine – 1 teaspoon for guys and half for girls
• Glutamine – 2 teaspoon for guys and 1 teaspoon for girls
• Flaxseed oil - 1 tablespoon for guys and half for girls

Place the oatmeal in a glass bowl and add a small amount of water (the water should lightly cover the oatmeal). Place in the microwave and cook for about 2 minutes. Then add protein, creatine and glutamine and mix well. If the mixture is too thick, add a little water. And to top it off, to cover the body’s need for essential fatty acids, we add flaxseed oil.

Nutrients (Guys Version):

• Calories - 636
• Protein – 50g
• Carbohydrates – 64g
• Fats – 20g

Nutrients (girls version):

• Calories - 318
• Protein – 25g
• Carbohydrates – 32g
• Fats – 10g

NOTE: 1 cup = 230-250 ml

Similar articles

• Making a protein shake for weight loss
• How to make a protein shake at home

• Oatmeal and chocolate cookies
• How to make protein bars at home

Protein sauce for pasta

Pasta, of course, is not the most sports food - and is not at all suitable for people on a low-carb diet. However, if your Italian blood doesn’t give you rest, keep two life hacks for this case. First, instead of pasta, take a pasta substitute (there is fettuccine pasta made from golden beans or, for example, zucchini noodles) - this will spare your diet. Second, add protein powder to the sauce (again, one tablespoon per person is plenty). And remember about the temperature - do not cook the protein sauce on the fire.