High Protein, Savory Oatmeal Recipe

Get a high protein, savory breakfast with this easy oatmeal recipe!

high protein savory oatmeal recipe photo

 

Even though all the hype is around smoothie bowls and unicorn toast, I wanted to highlight a how you can update a breakfast classic so it feels just as fancy, without the need to buy crazy or hard-to-find ingredients.
I get it: most oatmeal recipes all end the same way: cinnamon, maple syrup, banana, berries….it can be pretty boring.

 

And while those smoothie bowls are cool (literally and figuratively), sometimes you just want something with a little more heft, salty/savory quality, and of course, protein.

 

The problem with regular oatmeal

Oatmeal is a fabulous food: it’s high in fiber, beneficial vitamins, and it’s just plain delicious. However, it’s a little lacking in the protein and fat department. That means that when you eat a simple breakfast of oatmeal and fruit, you get all carbs, resulting in a quick burst of energy that simply doesn’t last.

 

Even if you appreciate a sweeter oatmeal, it’s important to find ways to add more protein and fat, whether it’s through coconut oil, almonds, peanut butter, or chia seeds.

 

A needed oatmeal update

In the spirit of “put an egg on it”, I wanted to make a savory oatmeal that’s high in protein and tastes fabulous. Bonus: this breakfast looks and sounds much fancier than it really is, meaning it’s the perfect thing for Sunday brunch.

 

In my savory oatmeal recipe, we pair oatmeal with a fried egg, tahini, and green onions.

 

About the ingredients:

Tahini sounds fancy, but it’s essentially peanut butter made with sesame seeds. It results in a creamy, rich topping that pairs perfectly with the egg yolk. Sesame seeds are a great source of zinc and warm your body right up.

 

Green onions add a burst of fresh flavor.

 

Chaat masala is an Indian spice blend that adds a sour element that plays perfectly off the creaminess of the other ingredients.

 

 

Even though it looks like a lot of steps, it can actually come together in 15 minutes or less. It’s a great way to get your body feeling good for a powerful, focused day.

 

High Protein, Savory Oatmeal Recipe
 
Prep time
Cook time
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Author:
Serves: 1 bowl
Ingredients
  • 1 cup oats
  • 2 cups water
  • ½ tsp salt
  • 2 tbsp tahini
  • 1 tbsp olive oil
  • 1 egg
  • ½ green onion, chopped
  • ¼ tsp chaat masala
  • more salt to taste
Instructions
  1. Cook the oatmeal according to the ingredients on the container: bring 2 cups of water to a boil, add the oats and salt, and stir. Let the oats boil for approximately 5 minutes, and then turn down the heat and let sit for another 3-5 minutes.
  2. Meanwhile: fry your egg. Heat olive oil in a skillet, add the egg, and cook to your liking.
  3. Add oatmeal to your bowl.
  4. Top with the egg.
  5. Drizzle with tahini
  6. Add chopped green onion.
  7. Sprinkle with chaat masala.
  8. Serve!

 

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Eat for your dosha: Ayurveda for Breakfast with One Part Plant

ayurveda breakfast photo

 

Ayurveda spends a lot of time thinking about  your morning. They have suggestions for your wake-up time (before 6am is preferred), self-care rituals like scraping your tongue, and suggested morning breathing exercises (aka, pranayama).

 

 

Your morning sets the tone for the entire day, but most of us waddle through it, eyes half closed, trying to not pay attention to what’s going on.

 

I had an interesting encounter the other day – I was cutting up an apple at my coworking space, and a guy nearby said “wow, that looks better than my breakfast.” He then explained that he goes to McDonald’s for breakfast because it’s more convenient than remember to buy and pick up an apple. He even said “it doesn’t make me feel that good.” He saw it! He knows!

 

Ayurveda asks us to acknowledge these gut instincts we have that something doesn’t feel right and honor them. Instead of saying “my breakfast feels way too heavy”, and doing it again, Ayurveda asks us to make a small change so that we feel better.

 

I love Jessica Murnane‘s cookbook One Part Plant because it follows those exact same principles. Jessica has endometriosis, and life used to be incredibly painful (learn more about her battle with endometriosis here). As she made major changes to clean up her diet and switched to a plant-based diet, her pain went away. She started to feel good again.

 

Now you may not have endometriosis or another advanced disease, but if you have skin issues (including acne or dry skin), gas or constipation, or low energy, your body is sending you warning signs that it’s time to make a change.

 

There’s no better way to start making changes than with breakfast. I wanted to offer 3 different breakfast ideas based on your Ayurvedic dosha from One Part Plant because the recipes are so simple. It won’t be a chore to add these breakfasts to your normal routine.

 

Learning what your dosha is

Don’t know what your dosha is? No problem!

 

A quick primer: your dosha (a.k.a., constitution) explains the qualities that you embody both physically and mentally. There are 3 doshas (vata, pitta, and kapha), and we all have a bit of all 3 in us, but one tends to be more dominant and go out of balance more easily.

 

Here’s a quick and dirty way to tell what breakfast from the list below is best for you:

  • Eat the Pitta breakfast if you have any acne, dry skin, rosacea issues,  if you have a job that requires you to have a lot of energy or speak a lot, and if you like being the center of attention.
  • Eat the Vata breakfast if you are thinner, super creative, and tend to get distracted easily.
  • Eat the Kapha breakfast if it’s super tough for you to get out of bed, your friends would describe you as loyal, and if you’re obsessed with dogs and children.

(Want to dive in more? Take the quiz and find out your Ayurvedic dosha here).

 

 

Remember, you might feel a bit of all 3 of these. So just concentrate on the one that seems most important to address right now. 

 

 

Three Ayurveda -inspired breakfast recipes from One Part Plant

Here are your fabulous, Ayurveda-inspired breakfasts from One Part Plant! Make sure to pick up the book at your favorite retailer for fabulous recipes you’ll love throughout your day!

 

Pitta Breakfast from One Part Plant

 

Pineapple Mint Green Smoothie

Oh my pitta darlings. You are awesome and strong and don’t hold back in this world. It’s time to cool down that fire just a little, so you don’t scare your Kapha and Vata brethren, and instead inspire everyone to get on board and work just as hard as you do. This smoothie will do it.

Ingredients:

  • 1 packed cup of greens like spinach or kale
  • 1 cup unsweetened coconut water, plus more if needed
  • 1 cup pineapple chunks, frozen
  • 5-6 mint leaves
  • 1 lime

Directions:

  • Place the greens and coconut water in a high-speed blender and blend until the liquid turns green and smooth. This might take a couple of minutes, depending on the power of your blender. Add the pineapple and mint, and blend until smooth. Add more coconut water if you need to. Squeeze in half of the lime to taste, and add the other half if you want it. Pour the smoothie into a glass and drink up!

 

 

Kapha Breakfast from One Part Plant

Orange Basil Shot

This breakfast is perfect for kapha because it’s not too heavy. Kapha folks have a harder time getting out of bed, and heavy pancakes or waffles will slow you down for the entire day. This orange basil shot on the other hand is tart, light, and will get you ready to take on your day!

Ingredients:

  • juice of 1 orange
  • 1/2 tsp raw honey
  • piece of fresh ginger, peeled (about 1 inch)
  • 3 large basil leaves
  • cayenne pepper (start with a tiny dash, and increase from there!)

Directions:

  • Place all ingredients in a high speed blender and blend until the mixture turns smooth and green. Add more cayenne or ginger if needed; blend again. Drink up!

 

 

 

Vata Breakfast from One Part Plant

Chia Fruit Toast

Vata people live their life up in the clouds. They’re inspiring and creative, but sometimes need a little grounding so they feel secure and ready to bring all their ideas into the world. This chia fruit toast has sweet and grounding elements, with a dose of healthy fats to get you ready to take on the day!

Ingredients:

  • 1 tbsp natural nut butter
  • 1 piece gluten-free, sprouted, or bread of your choice, toasted
  • handful of your favorite berries
  • 1 tsp chia seeds

Directions:

  • Spread the nut butter onto the bread. Toss on the berries. Sprinkle with chia. Feel free to include some hemp seeds for extra protein and nuttiness!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Super Healthy, Grain-Free Sweet Potato Pancake Recipe

Make this super healthy sweet potato pancake recipe for your next breakfast or brunch. They’re filling, decadent, and super healthy. High in protein, fiber, and vitamin A, they’ll keep you and your family happy and healthy through the fall and winter months

 

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If you’d let me, I’d eat breakfast 3 meals a day.

 

There are so many options! You can go sweet or savory, raw or cooked, light or more substantial.

 

Many of you have heard about the famous, two-ingredient pancakes which are getting rave reviews from readers around the country (and are basically the breakfast I make for any house guests or whenever I need to show gratitude to someone sharing their house with me).

 

But my sister’s latex allergy (which means she can’t have foods like bananas, mangos, and avocados), made me want to try out some banana-free pancakes.

 

While these super healthy sweet potato pancakes have more than 2 ingredients, they are still free of flour, grains, and can even be sugar free.

 

The banana egg pancakes have a light, tropical feel, but the sweet potato pancakes are perfect for the chillier fall and winter days ahead. If anything, they seem even more like regular pancakes than the banana pancakes do, so you can fool even the pickiest eaters in your house.

 

And since we’re such close friends, I’ll let you in on an amazing secret: pair the pancakes with a little maple syrup and pecan butter (we used handmade, but you can find great pecan butter from Big Spoon here). It is the most delicious combination, and you’ll almost feel bad about how delicious it is.

 

The nutrition

Let’s count up the score, shall we? We have:

-Gluten-free

-dairy-free

-refined sugar-free

-high protein

-make with whole foods

-high in fiber and vitamin A

-delicious

-easy

-store well!

 

Time to get cooking! 

 

Super Healthy Grain-Free Sweet Potato Pancakes
 
Cook time
Total time
 
Make these sweet potato pancakes for your next breakfast or brunch. They’re filling, decadent, and super healthy. High in protein, fiber, and vitamin A, they’ll keep you and your family happy and healthy through the fall and winter months!
Author:
Serves: 2 as a full breakfast
Ingredients
  • 1 ½ cups cooked sweet potato
  • 4 eggs
  • 1 tbsp chia seeds
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 tsp cinnamon
  • ½ tsp ginger
  • Coconut oil (for pan)
  • 1 tsp honey (optional)
  • Almond, peanut, or sunflower seed butter (for dipping, optional)
  • Maple syrup (for dipping, optional)
  • Jam (for dipping, optional)
Instructions
  1. Combine the sweet potato, eggs, chia, baking powder, salt, cinnamon, ginger, and honey (if using) in a blender and blend until combined and smooth. (If your batter is too thick, just add a few tablespoons of water and blend!)
  2. Preheat your skillet to medium/high heat with coconut oil.
  3. Spoon out the batter onto the skillet – about 2 tbsp for each pancake (works best if the pancakes are about 3 inches in diameter).
  4. When the bottoms of the pancakes begin to solidify and turn brown, flip the pancakes over.
  5. Cook until browned on the bottom (you want them to still be fluffy and slightly squishy through the middle.)
  6. Keep warm until serving.
  7. When serving, top with nut butter and a bit of jam or maple syrup

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

 


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Easy, Healthy Banana Pancakes (gluten-free, dairy-free)

 

Make a fast, simple, delicious weekend breakfast or brunch with my easy healthy banana pancakes! They’re high in protein, fiber, and heart-healthy fats.

easy healthy banana pancakesI get a lot of questions about breakfast.

 

We’ve all heard the old adage that breakfast is the most important meal of the day, but most of us are unhappy with our current breakfast routines.

 

Continue reading…


Do you need to eat breakfast?

do you need to eat breakfast in order to be healthy photo

I’ll tell you right now: the world will not end if you don’t eat breakfast. In fact, you might be a perfectly functioning member of society, completely healthy, and even happier if you don’t eat breakfast!

That being said, sometimes our reason for skipping breakfast kind of stink. We don’t eat breakfast because we’re feeling rushed, we don’t feel like preparing a meal, we don’t know what to cook, or we just don’t wake up hungry.

 

Some of the reasons I recommend that people eat breakfast:

  1. It gets your metabolism going, helping you feel more awake and alert.
  2. It fuels your brain with necessary nutrients so you can think and be your most productive.
  3. It stops those “hangry” (i.e., hungry + angry) feelings we sometimes get when we’re overly hungry.
  4. It helps you stop night-time cravings by making sure that you’ve gotten in enough calories earlier in the day.

If you suffer from any of the above, you might find that eating breakfast actually makes your day feel a little happier and healthier. It can set you on a positive track and helps you have the energy for your day.

Give breakfast a try for a couple weeks, and notice any differences in your mood, energy, or night-time eating habits!

 

Here are a couple of tricks to get you started eating breakfast:

  1. Drink a glass of water when you wake up to get your body hungry and ready for food.
  2. Eat your breakfast in within 1-2 hours of waking up to maximize the benefits.
  3. Make high protein bars or muffins that you can pull from the freezer and take on the go.

 

Troubleshooting:

If you find yourself without any appetite for breakfast, make sure you’re drink a glass of water, tea, or coffee in the morning. It helps your body wake up and can prime your stomach to get ready for digestion.

If you’re still don’t have an appetite, take a look at how much you’re eating at night. You might need to decrease your amount of after-dinner snacks, so you’re hungry and excited for your breakfast meal.

Give yourself a few weeks for your body to adjust and to notice how you feel when you eat breakfast. It may just become the favorite part of your day!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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