Nut-Free High-Protein Oatmeal
Start your morning right with this Nut-Free High-Protein Oatmeal—a creamy, hearty breakfast packed with plant-based protein and nourishing superfoods. Perfect for those with nut allergies, this recipe uses unsweetened sunflower seed butter, chia seeds, and hemp seeds to deliver a high-protein powerhouse without compromising on creamy texture and rich flavor. The addition of cinnamon and vanilla extract adds warm, aromatic depth, while fresh fruit and a drizzle of maple syrup or honey bring natural sweetness and a vibrant burst of color. Ready in just 15 minutes, this oatmeal is an effortless way to fuel your day with wholesome ingredients and allergen-friendly goodness. Ideal for a quick, satisfying breakfast the whole family can enjoy!
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Recipe Information
Ingredients
- 1 cup rolled oats
- 2 cups milk (regular or plant-based)
- 0.25 teaspoon salt
- 2 tablespoons unsweetened sunflower seed butter
- 1 tablespoon chia seeds
- 1 tablespoon hemp seeds
- 0.5 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 0.5 cup fresh fruit (e.g., berries, banana slices)
- 1 tablespoon maple syrup or honey
Instructions
In a medium saucepan, combine the rolled oats, milk, and salt.
Bring the mixture to a gentle boil over medium heat, stirring occasionally.
Once boiling, reduce heat to low and allow it to simmer for about 5 minutes or until the oats are thick and creamy, stirring frequently.
Stir in the sunflower seed butter, chia seeds, hemp seeds, and ground cinnamon until well combined.
Remove from heat and add the vanilla extract, stirring to incorporate.
Divide the oatmeal into two bowls.
Top each bowl with a portion of fresh fruit.
Drizzle maple syrup or honey over the oatmeal before serving.
Serve immediately for a warm, nutritious breakfast.
Nutrition Facts
Calories |
946 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.2 g | 49% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 691 mg | 30% | |
| Total Carbohydrate | 118.7 g | 43% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 46.9 g | ||
| Protein | 39.1 g | 78% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 793 mg | 61% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1597 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
