High Protein Apple Oats Recipe
Cozy, Nourishing & Protein-Packed: Apple Cinnamon Oats You’ll Actually Crave
If you’re looking for a warm, satisfying breakfast that supports both gut and heart health—without spending an hour in the kitchen—this one’s for you.
This high-protein apple oats recipe is rich in fiber, gut-friendly spices, and natural sweetness, with an extra boost of protein to keep you full and energized all morning. It’s the perfect combination of comforting and functional—just what your body needs to start the day strong.
🍎 Why This Recipe Supports Gut and Heart Health
- Oats: Packed with soluble fiber (hello, beta-glucan!) that helps lower LDL cholesterol and supports stable blood sugar.
- Apples: A great source of prebiotic fiber, which feeds your beneficial gut bacteria.
- Cinnamon: Naturally anti-inflammatory and may help improve insulin sensitivity.
- Protein: Keeps you full, stabilizes energy, and helps curb mid-morning cravings—essential for women navigating hormone shifts or weight changes.
🥣 High-Protein Apple Cinnamon Oats
Serves: 1 | Prep time: 5 minutes | Cook time: 10 minutes
Ingredients:
- ½ cup rolled oats
- 1 cup unsweetened almond milk (or milk of choice)
- ½ apple, chopped
- 1 scoop (20–25g) unflavored or vanilla protein powder (plant or whey)
- 1 tablespoon ground flax or chia seeds
- ½ teaspoon cinnamon
- Dash of nutmeg (optional)
- 1–2 teaspoons maple syrup or honey (optional)
- Toppings: extra apple slices, chopped walnuts, almond butter, or a sprinkle of hemp seeds
Directions:
- In a small saucepan, combine oats, almond milk, chopped apple, cinnamon, and nutmeg.
- Cook over medium heat for 8–10 minutes, stirring occasionally, until oats are soft and apples are tender.
- Remove from heat and stir in protein powder and flax or chia seeds. Add a splash more milk if needed to adjust consistency.
- Sweeten to taste with maple syrup or honey.
- Top with your favorite heart-healthy toppings and enjoy warm!
💡 Meal Prep Tip:
Make a double or triple batch and store in individual jars in the fridge. Just reheat with a splash of milk and add toppings for an easy, nourishing breakfast all week long.
🌿 Final Thoughts
Breakfast doesn’t have to be boring—or blood-sugar-spiking. This simple bowl of oats supports your gut microbiome, cholesterol balance, and energy levels—without sacrificing flavor or warmth. It’s one of my favorite ways to start the day feeling grounded, satisfied, and well-nourished.
Want more easy recipes like this? Download my free 5-Day Gut & Heart Health Reset or check out my Root & Restore program for a full nutrition reset tailored to women 35–60.
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