Hi all,
For some reason this particular breakfast seems to do absolutely nothing to my BG - probably the high fibre content. If you're looking for something warming and substantial, and can handle 40ish carbs in a sitting, give it a go. This is baked oatmeal done in the microwave, courtesy of my sister who had the idea in the first place. I low-carbed it up a little. Baked oatmeal is a very American (and Pennyslvanian) dish, and something I really miss when the weather is so cold.
Base:
30g oats (I can recommend Bob's Red Mill high protein oats, available on Ocado, but your basic whole rolled is fine)
10g protein powder (sweetened and flavoured) (use 15g if not the high protein oats). Vanilla works best.
1 egg
enough milk/milk substitute to make fluidy. Have tried with both cow and almond milk and both work fine.
sprinkle of baking powder - might be 1/8 t in total
splash of vanilla to taste
tiny bit of sweetener to taste if necessary (am using liquid sucralose)
Additions - optional
1T chia seeds/ 1T ground flaxseed
1t cocoa powder (extra fibre and who doesn't want extra chocolate in their diet?)
sprinkle of spices to taste (I use true cinnamon, and usually a little ginger, nutmeg, and clove for that Basic White Girl PSL flavour)
frozen berries (40g blackberries/raspberries/cherries or 60-70g strawbs - can use fresh but don't nuke with them in it)
Topping (optional):
20g nut butter (I like almond)
25g nuts (I like walnuts but sliced almonds would be lovely!)
berries (if not frozen)
Mix the base and any additions (minus frozen fruit) till well incorporated in a microwave safe bowl. Recommend mixing with egg before adding milk to make fluidy. Drop any frozen fruit on top. Nuke for 3 mins on high. Middle should be firm and the edges pulling away from the bowl. Top with whatever you want. Enjoy!
It is *very slightly* rubbery in that way that anything with egg cooked in the microwave is, but you can counter that by adding more milk. I intend to do some experimentation with cream cheese rather than protein powder/milk to see if I can do a cheesecake-y version. I've also done a black forest cake version with cherries, no extra spices, double the cocoa, and a little tiny single cream on top.
Stats (for protein oats, chia + strawbs, almond butter, nuts, cow milk):
carbs (total): 42, of which fibre: 13 (7 sugar)
protein: 32
fat: 40
sat fat: 6
For some reason this particular breakfast seems to do absolutely nothing to my BG - probably the high fibre content. If you're looking for something warming and substantial, and can handle 40ish carbs in a sitting, give it a go. This is baked oatmeal done in the microwave, courtesy of my sister who had the idea in the first place. I low-carbed it up a little. Baked oatmeal is a very American (and Pennyslvanian) dish, and something I really miss when the weather is so cold.
Base:
30g oats (I can recommend Bob's Red Mill high protein oats, available on Ocado, but your basic whole rolled is fine)
10g protein powder (sweetened and flavoured) (use 15g if not the high protein oats). Vanilla works best.
1 egg
enough milk/milk substitute to make fluidy. Have tried with both cow and almond milk and both work fine.
sprinkle of baking powder - might be 1/8 t in total
splash of vanilla to taste
tiny bit of sweetener to taste if necessary (am using liquid sucralose)
Additions - optional
1T chia seeds/ 1T ground flaxseed
1t cocoa powder (extra fibre and who doesn't want extra chocolate in their diet?)
sprinkle of spices to taste (I use true cinnamon, and usually a little ginger, nutmeg, and clove for that Basic White Girl PSL flavour)
frozen berries (40g blackberries/raspberries/cherries or 60-70g strawbs - can use fresh but don't nuke with them in it)
Topping (optional):
20g nut butter (I like almond)
25g nuts (I like walnuts but sliced almonds would be lovely!)
berries (if not frozen)
Mix the base and any additions (minus frozen fruit) till well incorporated in a microwave safe bowl. Recommend mixing with egg before adding milk to make fluidy. Drop any frozen fruit on top. Nuke for 3 mins on high. Middle should be firm and the edges pulling away from the bowl. Top with whatever you want. Enjoy!
It is *very slightly* rubbery in that way that anything with egg cooked in the microwave is, but you can counter that by adding more milk. I intend to do some experimentation with cream cheese rather than protein powder/milk to see if I can do a cheesecake-y version. I've also done a black forest cake version with cherries, no extra spices, double the cocoa, and a little tiny single cream on top.
Stats (for protein oats, chia + strawbs, almond butter, nuts, cow milk):
carbs (total): 42, of which fibre: 13 (7 sugar)
protein: 32
fat: 40
sat fat: 6
