scrambled oats (no banana, 14g of protein)
These scrambled oats skip the banana and start with sweet potato for the best caramelized flavor that keeps you full all morning. 14g of protein from egg whites and oats, no powder. Enjoy over Greek yogurt with fresh blueberries for a 20-minute breakfast with over 30g of protein.
Servings: 1
Calories: 240kcal
Ingredients
- 1 small to medium sweet potato about 200g cooked weight after scooping
- ⅓ cup (80g) egg whites (from carton or about 2-3 fresh egg whites)
- ⅓ cup (27g) superfood oats or rolled oats
- ½ teaspoon maple syrup or a splash of vanilla extract optional
- cooking spray or a small amount of butter or coconut oil for the pan
to serve (not included in nutrition)
- ¾ cup plain Greek yogurt
- fresh blueberries
Instructions
- Prick the 1 small to medium sweet potato all over with a fork. Then wrap in a damp paper towel and microwave on a microwave-safe plate for 5 minutes, until completely soft. Remove carefully - it's hot!If a microwave-ready one, you can just pop it in the microwave.While it cooks, preheat a pan to medium.
- Slice the sweet potato open and mash up the insides while in the skin. Then scoop out the flesh into the hot pan and mash a bit more. Then add the ⅓ cup (80g) egg whites , ⅓ cup (27g) superfood oats, and ½ teaspoon maple syrup or a splash of vanilla extract if using.
- Heat a wide skillet over medium heat. Add a light coat of cooking spray or a small amount of butter if using a cast iron pan. Once hot, add the oat mixture and spread it out into an even layer about ½ inch thick.
- Cook undisturbed for 3 to 4 minutes, until the bottom is visibly golden and the edges look set.
- Use a spatula to flip sections of the oat mixture, then break it into rough, irregular pieces. Continue cooking, turning pieces occasionally, until most surfaces are golden and the oats are cooked through - about 3 to 4 more minutes. The pieces should look and feel like soft, toasty granola clusters.
- Spoon Greek yogurt into a bowl. Top with the warm scrambled oats and fresh blueberries. Serve immediately.
Video
Notes
Sweet potato: Leftover baked or roasted sweet potato works perfectly -- skip the microwave step and mash straight from the fridge.
Eggs: Whole eggs work too, just measure by weight or volume.
Rolled oats: Quick oats work but give a softer result. Steel-cut do NOT work.
Storage: Scrambled oats are best fresh. If you need to store them, keep in an airtight container in the fridge for up to 2 days and reheat in a dry skillet over medium heat for 2 to 3 minutes to bring back some of the toasty texture. Do not microwave -- they go soft.
Superfood oats: If using a blended superfood oat variety (like Purely Elizabeth or similar), use the same quantity - they work exactly the same as rolled oats here and add extra nutrition.
Nutrition
Calories: 240kcal | Carbohydrates: 42g | Protein: 14g | Fat: 2.5g | Fiber: 6g | Sugar: 9g