Apple Cinnamon Protein Oatmeal

Most people (especially women) don’t get enough protein at breakfast! Typical breakfasts- think cereal, toast, bagels, granola, or smoothies- are a blood sugar nightmare that set us up for cravings later in the day! High carbohydrate breakfasts send your blood sugar (glucose) levels through the roof. When we eventually crash, we crave more carbs, sugar, or caffeine to normalize glucose levels. Adding protein and focusing on “slow” (whole food carbs) at breakfast time helps keep blood sugar stable, leading to fewer cravings and better energy throughout the day!

This high protein oatmeal is a great option for a slower burning breakfast that will keep you full longer. We highly recommend using certified gluten free, organic oats. Conventional oats are heavily sprayed with pesticides prior to harvesting, and many brands are contaminated with wheat due to shared growing/processing spaces.


  • ½ cup gluten free, organic oats
  • 1 small apple or ½ large apple, chopped (about ½ cup)
  • 1 cup dairy free milk
  • ½ teaspoon cinnamon
  • 1-2 scoops grass fed collagen protein (adds 10-20 grams of protein)
  • ¼ cup raw walnuts (or other nut/seed of choice)
  • 1 teaspoon honey or pure maple syrup, or a few drops liquid stevia or monk fruit (optional to sweeten)


  • Add oats, cinnamon, collagen, and milk to a pan and bring mixture to a boil. Reduce heat and cook until liquid is almost fully absorbed. Stir in apple and cook an additional 5 minutes.
  • Add sweetener to taste at the end of cooking. Top with additional cinnamon, if desired.
  • Makes 2 servings (for most people, a serving size for grains is ¼ cup raw or ½ cup cooked)

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