Sugar Free Oatmeal

Mar 22, 2018 | Breakfast, Recipes, Sugar free

Sugar Free Oatmeal | Go Messy or Go Hungry

Ok, if you’ve been following for any time at all, you should know by know that I take breakfast seriously. And by seriously, I mean I seriously hate making decisions in the morning!

This is why you’ll usually find me eating a bowl full of this homemade protein granola. And if I haven’t made my weekly batch of that (or maybe it was so good I ate it already… happens more than I care to admit ) you’ll probably find me with a bowl of overnight oats. HOWEVER, sometimes I have neither taken the time to make a weekly batch of granola nor spent five minutes dumping oats into a mason jar the night before. In the event of this crisis, I make oatmeal. Yes, it takes effort in the morning, but it’s basically the same as what I normally eat which comforts my grumpy morning self.

During my sugar free January I allowed myself to have maple syrup basically because I use it in my granola. However, I’ve got a secret to making my oatmeal sugar free: mashed banana! (Ok it’s not a secret anymore obviously but you know.) I have no idea where I first saw this trick but basically you mash part of a banana (I usually do half) and add it to your oats about halfway through cooking. I originally started doing it because I like the texture it gives my oatmeal kinda fluffy but it has the added benefit of naturally sweetening the oats! I used to still add some maple syrup, but I stopped doing that in January and I haven’t missed it one bit. If you’re trying to cut back on the amount of sugar you eat, this is an awesome way to do so!

Like I mention in my overnight oats recipe, oats do contain FODMAPs, which can be problematic if you’re not careful. Technically up to 1/2 cup is low in FODMAPs, but even using that much was making me feel bloated not the way to start the day! Chia seeds, protein powder, and fat (in the form of nut butter and/or coconut oil) are the stars here to keep you feeling full but not overly so. I’ve even heard people who don’t have chronic gut issues or follow the low FODMAP diet complain that oatmeal makes them super full for like an hour and then they’re hungry again. I’m telling you, this recipe completely solves that!

Sugar Free Oatmeal

Yield | 1 serving


  • ¼ cup oats
  • ½ cup milk, plus more as needed (I use lactose free)
  • Dash salt
  • 1 tablespoon chia seeds, optional
  • 1 banana, cut in half
  • 1 tablespoon peanut butter or nut butter
  • Dash each cinnamon, turmeric, ginger
  • 1-2 scoops protein powder (I use Vital Proteins Collagen Peptides or Phormula-1 Natural)
  • 1-2 tablespoons Cocoa powder (optional)
  • Nuts or seeds (I like walnuts, sunflower seeds, and pumpkin seeds)


  • Combine oats and milk in a bowl and microwave. Your cook time may vary, but I microwave for 3 minutes 30 seconds on 50% power. The oats shouldn’t look completely cooked but should be a bit softened.
  • In the meantime, cut your banana in half. Slice one half into a small bowl and mash with a fork. After you’ve mashed it into pieces, whisk it around — it will start to get more liquid-y and take on an almost fluffy texture.
  • Add the chia seeds and mashed banana to the oats. Stir to make sure everything is incorporated and microwave in 30 seconds increments until the oats are cooked and chia seeds have expanded (I usually do this 2-3 more times). At this point I usually let it sit for a minute while I make my coffee; if it seems like it’s just getting really hot but not cooking you may also need to let it sit.
  • Add peanut butter and spices and stir to mix. Add in protein powder. (adding in the fat first helps it dissolve better — no idea why but it works!) Mix everything together and top with nuts, the other half of your banana, and anything else you like!
  • Enjoy!
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