Of which 4.7 g sugars and 2.4 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 34.7 g protein per serving · Vitamin E (almond) · Magnesium (almond)
Allergens gluten (oats), milk, tree nuts
Tiramisù oatmeal
A warm coffee and cocoa oatmeal, creamy and protein-rich.
Ingredients
- 40 g (1½ oz) rolled oats
- 30 ml (2 tbsp) espresso
- 250 ml (1 cup) unsweetened almond milk (or other milk)
- salt, to taste
- 60 g (2 oz) low-fat Greek yogurt
- 5 g reduced-fat cocoa powder
- 25 g (1 oz) protein powder (or sugar to taste)
- 1 square dark chocolate — optional, not included in the macros; no added sugar: sugar-free dark chocolate
Method
- In a small saucepan, combine the oats, espresso and almond milk. Set over medium-high heat, stirring constantly so it doesn't stick to the bottom.
- Add the protein powder (or sugar) and keep stirring until the oatmeal thickens.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Almond chia pudding
Make it at night, wake up to breakfast ready
Eggs with asparagus and Parmesan
A knife-and-fork breakfast, ready in 17 minutes.
Spinach and avocado egg cups
Sunday brunch ready in 25 minutes, creamy and not fried.