This post is sponsored by The National Milk Life Campaign
Oats – delicious and energizing.
Eggs – savory and filling.
Milk – refreshing and satisfying.
All three in one? A powerhouse protein breakfast. A great balance of protein, carbs and fat is what keeps me most satisfied all morning long, and when you combine all three of these ingredients you get a meal that will stick with you.
The National Milk Life Campaign challenged me to come up with a breakfast that has 30 grams of protein. Since Americans tend to eat most of their protein in the evenings, putting more protein into breakfast helps keep you full and ward off snacking throughout the day. Many experts now recommend getting between 25-30 grams of protein at each meal, beginning with breakfast. Since upping my protein at breakfast, I’m snacking less than I ever have – coincidence? Add a glass of milk to your breakfast and you’re well on your way with 8 grams of high-quality protein per 8-ounce glass. For more information on the benefits of protein and milk, check out this handy infographic!
For my own selfish reasons, I wanted the recipe to be quick and easy to make. Enter the mug cake concept. I wondered if I could make a single serving baked oatmeal in the microwave. It took a few tries to get it right, but I’m loving the result.
Of course with fall in the air, pumpkin had to be involved! This would also be great with chopped apples and peanut butter inside.
Start by mixing all of your ingredients in a jar or mug.
Whisk them together to break up the eggs –
Then put the mixture into the microwave. This is key: it must be on 50% power or it’ll burn/explode/dry out! So put it in for about 4 minutes at 50% power. It’s done when the middle is cooked through.
Allow to cool slightly before adding toppings – a drizzle of maple syrup is my favorite!
Pumpkin Oatmeal Mug Bake
Ingredients
- 2 eggs beat
- 1/3 cup rolled oats
- 1/4 cup skim milk
- 1/4 cup canned pumpkin
- 1 tbsp chia seeds
- 1/4 tsp cinnamon
- Pinch kosher salt
- 1 glass of organic skim milk
Instructions
- Combine ingredients through salt in a mug and mix well.
- Microwave mug at 50% power for about 4 minutes, checking center to see that all egg is cooked through.
- Serve with an 8-ounce glass of organic skim milk and an optional drizzle of maple syrup.
This post was sponsored by The National Milk Life Campaign
I’m the same way it come to single serving oatmeal bakes, I always want to know if I can cook it in the microwave! I’m a little impatient for my breakfast in the morning.
If I don’t like pumpkin and don’t use it, should I double the milk to make up for the missing moisture from the pumpkin? Or do you think an equal amount of runny peanut butter would work in place of the pumpkin?
Hmmm…what about mashed banana? Applesauce?
If I don’t have chia seeds can I still make this?
Yes it will work just fine without them
Yum! This breakfast sounds ideal this time of year! Anything combining pumpkin and oatmeal sounds incredible!
I’m surprised to see skim milk in the recipe? Do you normally drink skim milk? I thought nutrition science was pointing the way back to fuller fat products.
I usually drink 2% milk, but used skim in this recipe to keep the saturated fat a little lower.
Hi Kath! I went to a few nutritional education sessions at IDEAFit this year and many of the experts talked about how we need to front-load our protein. I couldn’t agree more! And you know, I’ve never made a mug bake like this. Sounds totally yummy! 🙂 Thanks for sharing!
Mmm warm and comforting and perfect for fall!
This sounds delicious! I think I found my breakfast for tomorrow 🙂 Thanks!
The pumpkin oats look delicious! You said you were asked to make a breakfast with 30 grams of protein in it. I don’t believe this makes the 30 gram mark, could you add protein powder to make it more protein-centered?
It does if you include the glass of milk!
I’m not sure? Milk is only 3.3g per 100g.
How much milk is in the recipe?
1/4 cup skim milk plus 8 ounces to drink. Here’s the nutrition info.
Glad this popped up in my reader this morning – I had all the ingredients on hand so I made it for breakfast. Turned out pretty well! Next time I might try adding some mashed banana or other sweetener into the mix though instead of just maple syrup on top. It mixed easily right in the mug so yay for less dishes 🙂 Thanks for the recipe!
Yay!! Great suggestion on the banana – or applesauce!
This looks perfect for those mornings when you just have to get out of the house as quickly as possible! I’d definitely make mine with apples and cinnamon – my fav fall combo! Are you moving your blog in more of a sponsored content direction? I ask this not to be rude, but out of genuine curiosity given the fact that you’ve had six sponsored posts in the past week and a half. Thanks for another great on-the-go recipe, Kath! : )
I just had a lot come in at once (and some got pushed back to make this week extra full)
You totally should have nooked it in the mason jar! Less cleaning up!
I know! I should have : )
I love cooking my oatmeal with eggs/egg whites. Makes it so fluffy!
This is a bit off-topic, but I love that spoon! I always eat oatmeal with an odd long-handled teaspoon I have hanging around, but I adore that jade handle. Also I had no idea I could change the power on my microwave. Oops?
Looks yum! Love mug bakes/cakes for that matter 😀
Can you post your calculation of the nutritional breakdown? I didn’t get 30g protein but maybe I miscalculated?
Here it is. The 8 ounce glass of milk to drink is included.
hi! kind of random but was just wondering if you sell the kerf eats mug in the shoot? I love it!
Actually I think you can still get one here!
Yum, thanks for sharing! You’re so right about the protein. Oats are the only thing that keep me full until my pre-lunch snack and adding egg and milk can only boost that!
All-Star Toddler Meal!!!!!
My daughter is 16 months and she LOVED this – I only got to eat half of mine!
I made mine using what I had available. I subbed apple sauce for the pumpkin and coconut milk for the cows milk. I had to microwave 4 mins at 50% then another 1 min at 100% to get it to set… I have a feeling this is because of the WAY lower protein content of coconut milk.
I’m making this again tonight for my daughter – halving the recipe just for her and using goats milk (cows milk never quite agreed with her). It’s a great way to get some healthy eggs into her since she won’t eat them scrambled or boiled!
Love it when I wake up to a new blog post in my inbox 🙂 Thanks for all the amazing recipe ideas and expanding my oatmeal repertoire!
Glad you tried it! And glad she liked it 🙂
Hi, I was wondering if you could use real pumpkin as i couldn’t find canned pumpkin literally ANYWHERE. So is it ok or do i stick to canned?
Yes you can!