Of which 13.5 g sugars and 3.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 31.1 g protein per serving · Fiber (apple) · Calcium (yogurt)
Allergens gluten (oats), egg, milk
Apple cinnamon baked oats
Pieces of sautéed apple hidden in fluffy baked oats.
Ingredients
- 1 egg (50 g / 1¾ oz)
- 60 g (2 oz) low-fat Greek yogurt
- 30 g (1 oz) cookie-flavored oat flour
- 25 g (1 oz) cookie-flavored protein powder — or 20 g oat flour + sugar to taste
- 1 apple (150 g / 5½ oz)
- ground cinnamon, to taste
Method
- In a bowl, mix the egg, yogurt, oat flour and protein powder until you have a smooth batter.
- Peel the apple and cut it into small cubes.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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