Last night I got together with the moms of seven of my son’s friends who had also recently sent their boys to college. We went to listen to live music at a local vineyard. It may be August in the south, but I got chilly once the sun went down! That’s how you know you’ve lived in the south for a while: if the weather gets below 75 degrees F, it’s time for a sweatshirt. ūüėČ I decided that this morning would be a perfect morning for my Apple Pie Oatmeal for breakfast.

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

Apple season has started down here in North Carolina. They are tasting so fresh right now! I love finding ways to work them into my meals during this time of year. One of the things I love most about the Trim Healthy Mama¬†(THM) way of eating is that I don’t have to give up healthy superfoods like oatmeal and apples.

I created this recipe for Apple Pie Oatmeal a few years ago when I had ¬†just started THM I’m excited to share one of my favorite fall breakfasts with you!

Apple Pie Oatmeal Recipe
This is what you’ll need:

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

{scroll down for printable recipe}

  • 1/2 cup old fashioned rolled oats
  • 1 cup unsweetened almond milk
  • small apple
  • 1/2 teaspoon caramel extract
  • a pinch of mineral salt
  • 1/2 teaspoon ground cinnamon
  • a dash of each: ground nutmeg, ground allspice, ground cloves (can substitute a few sprinkles of apple pie spice if you have it)
  • 2 egg whites (either fresh or from the carton)
  • low carb sweetener (optional)
This is how you make it:

To prepare your apple pie oatmeal, start off by dicing up an apple. I like using gala apples because I can easily find organic gala apples near me. But any kind of apple would be good! Make sure you’re using a small apple, or half a large apple to¬† keep your net carbs below 45 grams.

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

Most recipes for oatmeal have you bring your liquid to a boil and then add the oats. I’ve discovered that I really prefer the texture of my oatmeal if I add the oats to the liquid from the beginning. I also prefer using almond milk instead of water as the liquid for my oats. They taste so much creamier that way! You can use half water and half almond milk to reduce the calories a bit and your oatmeal will still taste creamer than if you made it with just water.

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

In a small saucepan, combine the oats, almond milk, diced apple, cinnamon, nutmeg, cloves, allspice and a pinch of salt. Mix them up and set the heat to medium.

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

As your apple pie oatmeal is heating up, stir it every so often so it doesn’t stick to the pan.

Once they start to boil, go ahead and reduce the heat to medium-low. At this point your kitchen is starting to smell like apple pie!

Cook until the apples are tender and the liquid has been fully absorbed. If you’re in a time crunch, you can keep the heat at medium, but be sure to stir more frequently to prevent the oats from sticking. If the liquid has become fully absorbed but your apples aren’t tender yet, you can add a little water to thin it out a bit (usually 2-3 Tablespoons is plenty).

How to boost the protein

One of the important building blocks for all THM meals is protein. I’ve found that my body burns through the carbs in my E meals really quickly. The key to not getting too hungry before your next meal is to boost the protein.

The first time I tried developing this recipe, I added protein powder. I soon discovered that protein powder gets really grainy when it’s heated. I mentioned this to a friend and she said that she’d read that Jennifer Aniston adds egg whites to her oatmeal. Welp. Say no more. I gave that option a try the next time and WOW! Not only did the egg whites add 10 grams of protein to my meal, they made the texture kind of fluffy. I call that a win and now add egg whites to any type of oatmeal I make.

Back to our apple pie oatmeal recipe: Once your apples are tender, it’s time for the egg white magic. First reduce the heat to low. Start stirring and S-L-O-W-L-Y add the egg whites, stirring constantly over low heat. Keep stirring until the egg whites are absorbed and the mixture is heated through. If your heat is too high, the eggs may curdle a bit.

Next, check your seasonings. I generally don’t feel the need to add any sweetener because the apple adds natural sugar. But my family prefers their food sweeter so I add 2-3 teaspoons of Pyure granulated sweetener to theirs. Sometimes I want a little more oomph so I’ll add a little extra cinnamon or nutmeg or allspice.

Apple Pie Oatmeal with Protein | www.simply2moms.com | This creamy oatmeal recipe features the flavors of apple pie and packs some extra protein. #THME #THM #apple #oatmeal #applepie

The 16 grams of protein in this Apple Pie Oatmeal is usually enough to keep me satisfied until my next meal. BUT, if I know it’s going to be longer than 3 hours until I will eat again, I add a scoop of collagen¬†for an extra 11 grams of protein.

I hope you’ll enjoy this recipe as much as I do!

Apple Pie Oatmeal-Protein Boosted | THM-E

This oatmeal recipe is bursting with the flavors of apple pie and features 16 grams of protein.
Prep Time2 mins
Cook Time10 mins
Total Time12 mins
Keyword: gluten free, sugar free, THM, Trim Healthy Mama
Servings: 1 person
Calories: 291kcal

Ingredients

  • 1/2 cup old-fashioned rolled oats
  • 1 cup unsweetened almond milk
  • 1 small apple, cored and diced
  • 1/2 teaspoon caramel extract
  • 1/2 teaspoon ground cinnamon
  • 1 dash of each ground nutmeg, ground cloves, ground allspice can substitute 2 sprinkles of apple pie seasoning
  • 2 large egg whites can use fresh or carton
  • 1 pinch mineral salt
  • Low carb sweetener, to taste

Instructions

  • In a small saucepan, combine rolled oats, almond milk, diced apple, caramel extract, ground cinnamon, ground nutmeg, ground cloves, and ground allspice. Set heat to medium and bring to a boil. Stir well once it begins to boil and reduce heat to medium-low.
  • Simmer oat mixture over medium-low heat until apple is fork tender and liquid is fully absorbed, about 5-7 minutes, stirring frequently to prevent it from sticking to the pan.
  • Reduce heat to low and slowly add egg whites, stirring the entire time. Continue to stir the oatmeal and egg mixture until the liquid has been absorbed and heated-through. Be sure that the heat is low to prevent the egg whites from curdling.
  • Test flavoring and add sweetener and additional seasoning to taste.

Notes

Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. It is calculated using WP Ultimate Recipe and we remove erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer here for our complete Nutritional Disclosure.

Nutrition

Calories: 291kcal | Carbohydrates: 46g | Protein: 16g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 406mg | Potassium: 298mg | Fiber: 9g | Sugar: 11g | Vitamin A: 11% | Vitamin C: 8% | Calcium: 46% | Iron: 13%

1 Comment on Apple Pie Oatmeal-Protein Boosted | THM-E

Leave a Reply

Your email address will not be published. Required fields are marked *