Quick Healthy Breakfast – Hot Apple Pie POWER Protein Oatmeal

I’ve come to see oatmeal as a quick healthy breakfast, but I certainly didn’t always view it this way. When I was younger I can vividly remember thinking that oatmeal was something that only old people ate, sitting in their slippers while taking turns complaining about things like teenagers and the cold.


Countless personal trainers, bodybuilders, and other fitness-minded folks that I’ve talked with about nutrition LOVE and rely on oatmeal as a versatile source of complex carbohydrates. It’s quick, healthy, and can be stored conveniently in your desk for over TWO YEARS (which is perfect for desk jockeys). With oatmeal there’s NO EXCUSE for not starting your day off with a healthy breakfast that will get your metabolism going, and your energy levels skyrocketing.  I guess there’s some truth to the belief that with age comes wisdom. Thanks old people!

Hot Apple Pie Protein Oatmeal[h4]Oats are wonderful way to start your morning because they:[/h4]

  • Are relatively low and both fat and calories
  • Pack a healthy dose of fiber – The fiber in oatmeal provides greater satiety, that is you feel full longer.
  • Are a good source of complex carbohydrates – which take longer to digest and as a result cause amore slow and steady flow of sugar into the bloodstream, rather than the spike and crash caused by simple carbohydrates (e.g. candy, cakes, white bread, and most foods with added sugar)
  • Are a moderate source of protein
    • POWER boost the protein content by adding a half scoop of your favorite protein, or natural peanut butter.
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Items mentioned in this video include the Flexible Cutting Boards, and Easy Grip Apple Slicer, both of which can be purchased for just under $10.00 each (Please know that the above links are affiliate links and I do earn a commission if you complete a purchase through them, but there is no additional cost to you. As always, thank you for your support!)

You will need:

  • 1/2 cup of old-fashioned oats (I recommend Quaker)
  • 1/2 cup of diced cooked apples
    • Core and slice. Bake at 350 F for about 40 min. or until tender
    • FDJ At Work Shortcut Method: core and slice, then microwave for about 3-5 min.
  • 1/4 tsp of cinnamon (Why cinnamon? Checkout our Benefits of Spices article)
  • Add honey to suit your taste
    • Try fresh local honey via a nearby farmers market. Not sure where your farmers market is? If you’re living in America, the USDA has a fairly decent site for finding a farmers market near you.
  • 1-2 Tbs. chopped walnuts (optional)

POWER Protein Oatmeal Nutrition

 Total with WaterTotal with Milk
Total Fat (g)13
Fiber (g)1313
Carbs (g)5972
Sugar (g)1830
Protein (g)21.530.5


Prepare your old fashioned oats according to the manufacturers directions.

And BAM, you’ve got a fit twist on one of grandpa’s favorites.

What’s your favorite quick, healthy breakfast?

Best wishes,


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One Comment

  1. A concern that a couple of fit desk jockeys have brought up is that the recipe contains 30 grams of sugar, which is more than some want to eat. It’s a great point, so I’d like to address it. 
    It’s important to note that the majority of the sugar in the recipe is natural sugar from the milk (12g) and the honey (8g). That being said if you use water like I did and cut out the honey, the recipe goes from 30g of sugar to 10g of sugar, and still has over 21 grams of protein.
    Best wishes,