Nut-Free High-Protein Oatmeal

Start your day with a warm and nourishing bowl of Nut-Free High-Protein Oatmeal, a perfect choice for those seeking a protein-packed, allergy-friendly breakfast option. This creamy and satisfying recipe combines hearty rolled oats with the plant-based power of chia seeds, hemp seeds, and unsweetened sunflower seed butter for a nutrient-dense meal that's both delicious and energizing. Infused with a touch of cinnamon, vanilla, and natural sweetness from fresh fruit and a drizzle of maple syrup or honey, it’s a wholesome treat that comes together in just 15 minutes. Whether you’re fueling up for a busy day or replenishing after a workout, this nut-free, protein-rich oatmeal checks all the boxes for a healthy, flavorful start to your morning.

Nutriscore Rating: 75/100

Prep Time:5 mins

Cook Time:10 mins

Total Time:15 mins

Servings: 2

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

Directions

Step 1

In a medium saucepan, combine the rolled oats, milk, and salt.

Step 2

Bring the mixture to a gentle boil over medium heat, stirring occasionally.

Step 3

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.

Step 4

Stir in the sunflower seed butter, chia seeds, hemp seeds, and ground cinnamon until well combined.

Step 5

Remove from heat and add the vanilla extract, stirring to incorporate.

Step 6

Divide the oatmeal into two bowls.

Step 7

Top each bowl with a portion of fresh fruit.

Step 8

Drizzle maple syrup or honey over the oatmeal before serving.

Step 9

Serve immediately for a warm, nutritious breakfast.

Nutrition Facts

Serving size	759.3 grams (759.3g)

Amount per serving	% Daily Value*
Calories	955

Total Fat 36.70g	47%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 2.40g
Cholesterol 24mg	8%
Sodium 794mg	35%
Total Carbohydrate 120.90g	44%
Dietary Fiber 19.20g	69%
Total Sugars 49.30g
Protein 41.50g	83%

Vitamin D 240IU	1200%
Calcium 791mg	61%
Iron 8mg	42%
Potassium 1676mg	36%

*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.

Source of Calories

Fat: 33.7%

Protein: 16.9%

Carbs: 49.4%