Breakfast
Baked apple cinnamon oats
Pie texture, breakfast macros. Bake once and it covers several mornings, which is exactly what keeps a plan alive through the week.
Nutrition
Per serving, computed from the real weight of the ingredients.
Protein density: 9.1 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.
Ingredients
Makes 1 serving.
- Rolled oats50 g
- Egg white120 ml
- Apple100 g, small dice
- Skim milk80 ml
- Whey protein powder0.5 scoops (15 g), vanilla
- Ground cinnamon3 g
- Stevia / sucralose3 packets (3 g)
Method
- 1
Heat the oven to 180 °C / 350 °F.
- 2
Mix everything in a bowl except half the apple.
- 3
Pour into a small sprayed dish and arrange the remaining apple on top.
- 4
Bake 25 to 30 minutes, until the centre is firm to the touch.
- 5
Let it cool 5 minutes before cutting — hot, it falls apart.
The detail that matters
Add the protein powder to the raw mix, never dissolve it separately in something hot. Heated on its own it curdles and turns gritty.
More breakfast
Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.