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Sugar-Free Apple Cinnamon Proats

Proats - Protein oats. I got this name from a cookbook we have at home and their recipe inspired me to make this version: Apple Cinnamon.  

It's called proats because this oatmeal is high in protein from adding egg whites. Adding egg whites to oatmeal makes them super fluffy and of course great quality protein. This oatmeal is also sugar free and is sweetened by the mashed banana, vanilla and stewed apples. 

You can also try other flavours such as:

- Chocolate strawberry (using strawberries and cocoa powder) 

- Berry fusion (with mixed berries)

- Pina colada (using pineapple, mango and coconut milk)

My favourite add-ins to every oatmeal are:

- Hemp hearts 

- Flaxseed

- Peanut butter or almond butter 

- Chia seeds 

*Optional ingredient: Honey


Serves 4-5


Ingredients for Stewed Apples:

  • 4 Apples, peeled and diced – I used empire apples

  • 1 tsp. Cinnamon

  • ½ tsp. Nutmeg

  • 2 tbsp. Water

  • 2 tbsp. Butter

  • ½ tbsp. Cornstarch


Ingredients for Proats:

  • 1 cup Oats

  • 1.5 cups Water

  • 2 tsp. Cinnamon

  • 1 tsp. Nutmeg

  • 2 cups Egg whites, whipped slightly

  • 2 Banana’s, mashed

  • 1 tsp. Vanilla

  • Plus favourite add ins



  1. Start by prepping the stewed apples. Warm the water and butter in a pot on medium heat until the butter melts

  2. Add the remaining stewed apples ingredients, turn heat to low and simmer for 18-20 min.

  3. While the apples stew, start prepping the proats. Add the oats water cinnamon and nutmeg to a pot and cook on medium to high heat until the oats have absorbed almost all the water.

  4. Add the whipped egg whites and stir constantly until fluffy, ~2 min.

  5. Remove from heat, add the mashed banana and vanilla then let sit covered for 3 min.

  6. Add your favourite add ins! I did:

    1. 3 tbsp. of each flax seed and hemp hearts

    2. ¼ cup peanut butter

  7. By this time your apples should be done. Serve the stewed apples on top of your proats and enjoy! :)

  8. Save extra in single serving jars to reheat for later.

Adapted from: The Mindful Glow Cookbook

Customized and Prepared by: Christine Gemmell

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