This PRS Power Recipe is brought to you by Holly D’Arcy! Holly is joining PRS Weekly with a tasty recipe packed with protein and carbs that supports the PRS Approach to training and nutrition - and are a great breakfast or pre-workotut meal!

If you make the recipe below please share it on social media using the PRS hashtag (#prorehabstrength) and tag Holly (@hollywaydarcy) and PRS (@prorehabstrength) and let us know how you like it!

Looking for a nutrient-dense meal that packs a high-performance punch? Here is a protein-dense oatmeal recipe boasting over 25 grams of protein that tastes delicious. This would be a great breakfast or pre-workout meal that will keep you satiated and provide a steady stream of energy for a busy day. Carbohydrates are our body’s preferred source of fuel for resistance training, so I like to partition a large amount of my carbohydrate “budget” around my training sessions. I also like to use a mix of fruit and starchy carbs before I train, and I eat a meal like this one 1-2 hours before I train.

There are options below to make this recipe lower in carbohydrates if desired. This oatmeal would also be great with berries, nuts or nut butter, coconut, etc.

Please note: make sure to use a crockpot liner or grease your crockpot very well before making this recipe! The cooked oatmeal will stick if you don’t. Please enjoy this recipe and let me know what you think of it!

Crockpot Protein Oatmeal

SERVINGS: 4 (about 1 cup each)

PREP TIME: 5-10 minutes

COOK TIME: 2-3 hours

INGREDIENTS

• 280 grams or 3 ½ cups uncooked old fashioned oats

• 2 tbsp chia seeds

• 2 tbsp coconut sugar or brown sugar (sub for granulated stevia to cut carbohydrate content down)

• 2 tsp cinnamon

• Large pinch of salt

• ½ tsp vanilla or maple extract

• 625 grams or 2 ¾ cups liquid egg whites

• 240ml or 1 cup of unsweetened almond milk or milk of choice

• 2-3 bananas (macros listed are for 70 grams of banana per serving)

DIRECTIONS: 

1. Insert crockpot liner or liberally grease crockpot with butter or non-stick spray.

2. In a large mixing bowl, mix all ingredients except for bananas.

3. Pour mixture into crockpot, and cook on low for 2-3 hours. 

4. Scoop one serving into a bowl. 

5. Top with bananas (or any fruit/toppings of choice) and enjoy!

Storing: you may choose to store this on “warm” in your crockpot or refrigerate. 

Reheating: cover and microwave for 30-60 seconds. 

NUTRITION ESTIMATION (per serving, about 1 cup): 

29g protein - 71g carbohydrates - 8g fat - 4g fiber

*This breakdown includes the bananas and brown sugar. Deduct 20g carbs if you use stevia and forego the fruit.

Holly D’Arcy is a personal trainer and online coach specializing in nutrition, lifestyle, and fitness for women. She is a mother of 2 and a military spouse currently located near Ft. Leavenworth where her husband is assigned. You can follow Holly along on her adventures via her website www.hdfitnesscoach.com or Instagram @hollywaydarcy.