Peanut Butter Oats

Recipe Image

Total Time:    5 minutes

Nutritional per serving
Calories: 449 kcal
Fat: 20 g
Protein: 25 g
Carbohydrates: 50 g

By Lee Sandwith, 2-Feb 2014

If you don’t like the idea of using protein supplements in your morning oats, like in our blueberry oats, this Peanut Butter Oats recipe is a great tasting alternative which packs a real nutritional punch. Peanut butter not only tastes great but it also provides a generous amount of protein per serving and is high in unsaturated fats (the good kind).

Some supermarkets produce their own ‘sugar free’ products and a good organic product is available from Whole Earth as it tastes great and is one of the best available. That said, it’s very high in calories so you need to use it sparingly and most brands available are laced with sugar so make sure you go for one which clearly states ‘no sugar’.

I’ve also added pumpkin seeds as they have a very high protein to calorie ratio, however, there aren’t many foods available to compete with whey powder in this respect so this breakfast is a bit higher in calories than our other oat based breakfasts so go easy.


  • 50g dried, rolled or instant oats
  • 50 ml skimmed milk
  • 2 tsp chunky, sugar free peanut butter (103 kcal)
  • 1 tbsp pumpkin seeds
  • 2 tbsp fat free Greek yoghurt


  1. Add the oats and skimmed milk to a microwave safe bowl and mix thoroughly
  2. Microwave for 1 minute on full power
  3. Remove from the microwave (being careful not to burn yourself in the process), and stir
  4. Stir in the peanut butter and microwave for one further minute
  5. Finally, top with the pumpkin seeds and sprinkle on a dash of cinnamon

Tips & Alternatives

You could add some fruit or yoghurt as per our other recipes to improve taste but as always keep an eye on the calorie and macronutrient content.

You could also sprinkle with ground flax seed which is relatively low in carbs and, whilst having a similar vitamin & mineral profile to grains, benefits from a tremendous nutrient payload delivering superior amounts of fibre, antioxidants and Omega 3 fatty acids per gram.

You can get ground flax seed from most good health food stores and it goes with lots of things from cereal to yoghurt, to fish and meat dishes and smoothies.

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