Warm Protein Berry Oatmeal (No Protein Powder)
This protein berry oatmeal with TVP is a delicious, satisfying breakfast that combines the sweetness of berries, the richness of rolled oats, and the power of textured vegetable protein (TVP) for extra protein without any protein powder.
The ingredients
- 1 cup unsweetened soy milk
- ½ cup berries, your choice, frozen
- 1/3 cup regular rolled oats, dry
- 2 tbsp textured vegetable protein, TVP, dry
- 1 tbsp chia seeds, or ground flaxseed
- ½ tsp ground cinnamon
Toppings
- ¼ cup berries, your choice, fresh or frozen
- ½ banana, sliced
- 1 tbsp hemp hearts
The method
- In a small pot over medium heat, add all the ingredients except the toppings and cook for about 10 to 15 minutes.
- Pour the oatmeal into a bowl, then top with banana, berries, and hemp hearts.
Nutrition facts
Per serving, for reference only.
- 450Calories
- 15 gFat
- 55 gCarbs
- 15 gFibre
- 24 gProtein
Berries contain compounds like anthocyanins and flavonoids, which support brain health by improving memory and cognitive function and may reduce the risk of neurodegenerative disease.
Hemp hearts, chia, and flaxseed are an excellent plant-based source of alpha-linolenic acid (ALA), a type of omega-3. Omega-3s support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
TVP is naturally low in fat and contains little to no saturated fat, making it a heart-healthy source of protein. It's a great choice for anyone looking to reduce their overall fat intake.
Cassia cinnamon, in an amount of about 1/2 tsp, may lower blood sugar by around 15%, making it a helpful option for people with insulin resistance or diabetes.
