MAPLE PECAN PROTEIN OATMEAL
(MACRO-VERIFIED)
Protein
24G
Calories
400
Prep Time
5M
Bake Time
5M
Indulgent maple pecan protein oatmeal delivers a satisfying, nutrient-packed start to your day, offering an impressive 24 grams of muscle-repairing protein per serving to help fuel your workouts and keep you full longer. The creamy, slightly sweet oats are perfectly complemented by a buttery pecan crunch that adds a delightful texture contrast with every bite, while the rich maple flavor provides a comforting, indulgent taste. This hearty bowl not only satisfies your sweet tooth but also supplies essential healthy fats and fiber, making it an ideal choice for balanced nutrition. Its smooth, velvety consistency makes it perfect for a quick breakfast or a post-exercise recovery meal, helping to replenish glycogen stores and support muscle growth. For those with dietary restrictions, you can easily make this gluten-free by choosing certified gluten-free oats and vegan by swapping dairy milk for plant-based alternatives like almond or soy milk. To achieve the best texture and flavor, toast the pecans lightly before adding them to enhance their nuttiness, and stir in a splash of vanilla extract for added depth. Whether enjoyed warm on a chilly morning or prepared ahead for meal prep, this oatmeal delivers comfort, nutrition, and indulgence in every spoonful. All nutrition data is verified using USDA FoodData Central for accuracy.
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Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
INGREDIENTS
ingredient(s) swapped
Hydration adjustment: ml liquid
-
Originally:
Swap with:
Nutrition Change (per serving):
Nutrition Facts
Updated with substitutions
1 servings per recipe
Serving size
1 oatmeal
Amount per serving
Calories
400
Total Fat 14g
18%
Total Carbohydrate 46g
17%
Dietary Fiber 5g
18%
Total Sugars 16g
Protein 24g
48%
*The % Daily Value (DV) 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.
Verified using USDA FoodData Central
INSTRUCTIONS
Toast pecans in butter for 2 minutes until fragrant.
Cook oats in milk for 4 minutes.
Let cool 1 minute.
Stir in protein powder.
Top with toasted pecans and drizzle with maple syrup.
TROUBLESHOOTING
My oatmeal recipes are too dry
Try adding 1-2 tablespoons more liquid (milk, yogurt, or egg whites). Also ensure you're not over-measuring the protein powder - use the scoop and level method.
They didn't rise properly
Check your baking powder is fresh (test by adding to hot water - it should bubble vigorously). Also, don't overmix the batter as this can deflate the air bubbles.
The texture is rubbery
This usually means too much protein powder or overbaking. Reduce baking time by 2-3 minutes and check doneness with a toothpick.
SUBSTITUTIONS
| Original | Substitute | Notes |
|---|---|---|
| Whey Protein | Casein, Plant Blend | May need +10ml liquid |
| Greek Yogurt | Cottage Cheese, Skyr | Blend smooth first |
| Egg Whites | Flax Egg, Aquafaba | For vegan option |
| Oat Flour | Almond Flour, Coconut Flour | Coconut: use 1/3 amount |
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