A cinnamon roll in cake form, in a bowl, in five minutes: blended oats and protein microwaved into a soft cinnamon cake, topped with a quick protein frosting. All for 32g of protein and 296 calories.

Apple sauce keeps it moist without oil, and pulling it before it’s fully set keeps the middle soft.

Ingredients

  • For the bowl
  • Oats — ½ cup (rolled or quick) [P 6 C 27 F 3]
  • Protein powder — 1 scoop, ~30 g (vanilla; reserve 1 tbsp for frosting) [P 24 C 3 F 1]
  • Milk — ¼ cup (1% skim) [P 2 C 3 F 0]
  • Unsweetened apple sauce — ¼ cup [P 0 C 6 F 0]
  • Sugar-free maple syrup — 1 tbsp
  • Cinnamon — ½ tsp
  • Baking powder — ½ tsp
  • Vanilla extract — ¼ tsp (optional)
  • For the frosting
  • Fat-free plain Greek yogurt — 1 tbsp [P 1 C 1 F 0]
  • Sugar-free maple syrup — 1 tbsp
  • Reserved protein powder — 1 tbsp (from above)

Method

  1. Mix. Blend the oats into a powder, then mix with the milk, apple sauce, cinnamon, baking powder, maple, vanilla and most of the protein powder until smooth.
  2. Microwave. 1 minute 15 seconds — don’t overcook.
  3. Frost. Mix the reserved 1 tbsp protein, yogurt and 1 tbsp maple; pour over the warm bowl.

What to eat it with

  • Dark chocolate chips, raisins, coconut or nuts stirred in.
  • Extra cinnamon.
  • A coffee.

Variations

  • Chocolate: add 1 tbsp cocoa and use chocolate protein.
  • Apple cinnamon: fold in chopped apple.
  • Dairy-free: plant milk, plant yogurt and plant protein.

Honest notes

  • Fibre: about 5g, from the oats.
  • Protein depends on your powder: the 32g assumes a ~30g vanilla scoop.
  • Reserve frosting powder: using 1 tbsp of the same scoop for the frosting keeps the macros in one place.