The Best High-Protein, Dairy-Free Oatmeal

dairy free oatmeal goldenrod pastries.jpg

Lifting weights is one of the greatest activities I have integrated into my life. I believe that keeping up with a regular routine has changed my life significantly, since starting two years ago. My diet doesn’t really revolve around it, but I do tend to eat for what’s best with my gym plan. Too be clear, I don’t really know much about nutrition, but I have learned what works well for me. After a really amazing dinner of gumbo and funnel cakes on Tuesday night, I went in to the gym early Wednesday morning and had one of the best lifting sessions ever. I hit some personal records, felt incredibly strong, and had great endurance. While I won’t be eating gumbo and funnel cakes before every session – it did prove to me what a huge difference nutrition, and a bunch of food, can make. And that is basically the extent of my nutrition knowledge.

I go back and forth between what I have for breakfast, but it’s always something with good protein and some carbs that will stick with me throughout the day and provide a good base for the rest of my meals. It’s usually some combination of eggs and egg whites (don’t judge on the whites, you guys!) with kale, two-ingredient pancakes (eggs + banana = heaven), and oatmeal. Ah, yes, the humble oatmeal. What I have for you today is the most perfect version of oatmeal, EVER. It’s creamy, a little sweet, a bit salty, and just wonderful. And for someone who usually has her first meal at 8am, and is starving again by 9am, I can say that this will keep you full for quite a while. I didn’t even eat my entire lunch until 10:45am today, after eating this oatmeal!

Adding salt and an egg white to your oats may seem super weird, but at least try it. I don’t think you will be disappointed. Use whatever fruit you have around, fresh or dry – or don’t use fruit at all. This is just what I’ve found to be heavenly.

High-Protein, Dairy-Free Oatmeal
Simple oatmeal, full of protein and wonderful flavors. No dairy added and very little sugar. Added egg white for more protein.
Total Time
10 min
Total Time
10 min
  1. 1 c water
  2. 1/2 c rolled oats (not instant)
  3. 1 egg white
  4. 1 tsp maple syrup
  5. 1-2 Tbsp almond-coconut milk
  6. 1/4 tsp kosher salt
  7. 1/2 tsp ground cinnamon
  8. 1/4 c fruit
  1. Put the oats and water into a small saucepan and heat to boiling on high heat. Turn down to low heat and let simmer for about 8 minutes, or until all of the liquid is absorbed, stirring occasionally. Once fully cooked, add in the egg white. Stir constantly for about 1 minute. You'll see flecks of white throughout, and that is fine. Transfer to a bowl and add in the maple syrup, milk, salt, cinnamon, and fruit.
  2. Stir around and enjoy warm!
Goldenrod Pastries

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