Fill me up! High Protein Oatmeal 

​Growing up in rural Nova Scotia, my dad used to make oatmeal for breakfast on the old woodstove in our kitchen. He'd load it up with cinnamon and raisins, and then topped each bowl with a heap of brown sugar. With snowdrifts nearly to the roof and the sound of the wind whistling down the chimney, eating oatmeal always felt like a warm hug on a cold day. 

Keely Fraser, MSc. PDt. 
​Registered Dietitian ​

Start the day off right with a healthy breakfast! 

​Adding protein to a carb-rich breakfast like oatmeal can help you feel full for longer and keep your energy level more consistent throughout the rest of the day. 

Instead of relying on protein powders or other supplements, this recipe is made with whole foods such as egg, peanut butter, pecans and chia seeds which also offer a healthy dose of omega-3s and fibre 

To the extent possible, it's always better to get nutrients from whole foods, rather than relying on powders, pills or supplements. Consume a good variety of whole, fresh and/or minimally processed foods each day to promote good health. 

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​Fill me up! High Protein Oatmeal 

Makes: 1 serving 
Time: 5-6 minutes 
​

Ingredients 

1/2 cup oatmeal  
1 1/4 cup water 
1 Tbsp peanut butter 
1/4 cup (36 g) raisins 
​pinch of cinnamon 
1 Tbsp chia seeds 
1 egg white 
1/4 cup blueberries 
1/2 banana ​

​

Nutrition Information 

per serving (full recipe) 

Instructions 
1. Bring the water to a boil in a small sauce pan, before adding the oats. This will keep the oats from absorbing too much water.

2. Once the water is boiling, reduce the heat to a gentle simmer and add the oats. Simmer for about 2 minutes and stir frequently.  

3. Add in the peanut butter, chia seeds, raisins and egg white. Continue to simmer for another 1-2 minutes and stir well to combine all ingredients.  

4. Shut of the heat and move the pot off the burner. Cover and let rest for 2 minutes. Then set to work preparing the perfect toppings. I chose to add fresh fruit and roasted pecans for natural sweetness, rather than loading it up with sugar. 

5. Transfer the oatmeal to a bowl. Top will your favourite toppings and enjoy!