This is Mike’s protein-boosted take on apple pie oats — ready in 5 minutes in the microwave and hitting 35g of protein per bowl. The apple gets softened in maple syrup, cinnamon, and vanilla first, which gives the whole bowl that warm apple pie flavour without any extra effort. A genuinely satisfying breakfast that works for fat loss and muscle building alike.
Nutrition Per Serving
Calories: 488 | Protein: 35g | Carbs: 66g | Fat: 12g | Fibre: 11g
Makes 1 serving. Ready in 5 minutes.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup 1% milk
- 1 apple, chopped
- 1 1/2 tsp maple syrup
- 1/4 tsp cinnamon
- 1/4 tsp vanilla extract
- 1/3 cup protein powder
- 1 tbsp all natural peanut butter
Instructions
- Add the chopped apple, maple syrup, cinnamon, and vanilla extract to a microwave-safe bowl. Stir to coat the apple, then microwave for 1 minute or until the apple is softened.
- Add the rolled oats and milk to the bowl and stir to combine.
- Microwave for 60–90 seconds, until the oats have absorbed most of the liquid and reached your preferred consistency.
- Stir in the protein powder and peanut butter until fully mixed. Add a splash more milk if needed to loosen the texture.
Tips & Variations
More Protein
Add 1/2 to 1 full scoop of protein powder to push the protein even higher. If you want more calories and protein, use 2–3 tbsp of peanut butter instead of 1.
Sweetness
Adjust sweetness by using more or less maple syrup. The apple provides natural sugar, so you may find you need less than you think.
Great Toppings
Top with any of the following: nuts, seeds, nut butter, dried fruit, or fresh berries. Pecans are a particularly good match for the apple pie flavour.
Want Softer Apples?
Microwave the apple for an extra 30–60 seconds in step 1 before adding the oats.
Dietitian Notes
- 35g protein from a microwave breakfast is genuinely impressive — the protein powder does the heavy lifting here, but the oats, milk, and peanut butter all contribute.
- 11g of fibre per bowl supports satiety, blood sugar stability, and gut health. Oats contain beta-glucan, a soluble fibre with well-researched cholesterol-lowering effects.
- Protein powder tip: Stir it in after microwaving rather than before — cooking protein powder can change the texture. Vanilla flavour works best with this recipe.
- This is a strong option for anyone trying to hit high protein targets without relying on multiple large meals throughout the day.