Apple Oats - High Volume Low Fat Protein Oatmeal

Simple, fast, and protein packed oats to fill you up.

Simple, fast, and protein packed oats to fill you up.

I make a LOT of oatmeal. Somedays I want a more decedent dessert like bowl (actually that's most days) but on other days, I want a really filling bowl with a lot of food in it. That's where boosting the volume of your oats comes in. Instead of using more oatmeal to make more food, I utilize fruit as the filler. This method packs in more nutrients and water into the meal. It also saves you on some carbs if you don't want to go to high on carbs first thing in the morning. Try using different fruits as the filler. I often use bananas, apples, blueberries, or strawberries. All of these work great and help to fill up the bowl!

Great for when you're craving apple cinnamon flavors.

Great for when you're craving apple cinnamon flavors.




  • 2/3 Cup Bob's Red Mill 5 Grain Rolled Hot Cereal (or old fashioned rolled oats)
  • 1 Granny Smith Apple (Medium/Large)
  • 2 Tbsp Powdered Peanut Butter
  • 1/4 Cup Soymilk
  • 1 Scoop Pea Protein (or your favorite protein powder)
  • 1 Tsp Cinnamon
  • 1/4 Tsp Salt


  1. Place oats into a saucepan with double the amount of water. Heat to a low boil.
  2. Cut up the apple into little pieces. Place most of it in the pan with the oatmeal. Keep a little extra for on top. Stir everything together and cover. Keep adding water as needed if it all cooks out. You want to keep it moist but not too soupy.
  3. After cooking about 5-7 minutes, add in the pea protein, cinnamon, and salt. Stir and cover.
  4. Mix peanut powder and a little water to make peanut butter. 
  5. Place soy milk in the bottom of a bowl. Top with the oatmeal, peanut butter, remaining diced apple, and sprinkle with cinnamon.

Total Macros

P: 30g, C: 75g, F: 3.5g, kCal: 450

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Thanks for stopping by! I am not a nutritionist but I am a nutrition junkie. I love looking for new recipes that help me achieve optimum health and wellness. I hope you enjoy these and if you have something to add or share, feel free to leave a comment.