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Healthy Breakfast Oatmeal with Scrambled Eggs, Walnuts, Apple & Banana | Weight Watchers-Friendly Recipe

Looking for a healthy, filling, and delicious breakfast to start your day on the right note? This Flour-Free, Sugar-Free Oatmeal with Scrambled Eggs is a perfect choice! Packed with fiber, protein, healthy fats, and essential nutrients, it offers a balanced and satisfying meal that will keep you full until your next meal. Best of all, it’s Weight Watchers-friendly and completely customizable to suit your taste and dietary preferences.

This breakfast recipe is an excellent combination of complex carbs from oatmeal, healthy fats from walnuts, protein from eggs, and natural sweetness from fruits like apple and banana. Whether you’re following the Blue, Green, or Purple Weight Watchers plan, this dish can easily be adjusted to fit your points, making it a versatile addition to your morning routine.

Recipe Overview

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Servings: 2
  • WW SmartPoints (Blue Plan): 7 points per serving
  • WW SmartPoints (Green Plan): 9 points per serving
  • WW SmartPoints (Purple Plan): 6 points per serving

Ingredients:

  • 1 cup oatmeal (rolled oats, steel-cut oats, or quick oats)
  • 1 glass of milk (choose from dairy or any plant-based milk like almond, oat, or soy milk)
  • 1 apple, chopped into small pieces
  • 1 banana, sliced
  • 3 eggs (scrambled)
  • 60g walnuts, chopped (about 1/2 cup)

Instructions:

Step 1: Cook the Oatmeal

Start by bringing 1 glass of milk (about 240ml) to a boil in a medium saucepan over medium heat. You can use any milk of your choice. For a lighter, low-calorie option, go for unsweetened almond milk or skim milk. For those seeking a creamier consistency, whole milk or coconut milk can be great alternatives. Once the milk comes to a boil, reduce the heat to low and add 1 cup of oatmeal. Stir occasionally to ensure that the oats do not stick to the bottom of the pan.

Continue cooking the oatmeal on low heat for 5-7 minutes or until the oats are soft and have absorbed most of the milk, forming a creamy consistency. If you like your oatmeal a bit more liquid, feel free to add a splash more milk towards the end of cooking.

Step 2: Prepare the Eggs

While the oatmeal is cooking, scramble 3 eggs in a separate pan. Heat a non-stick skillet over medium heat, and crack the eggs into the pan. Stir continuously with a spatula, and season with a pinch of salt and pepper for flavor. Continue cooking until the eggs are fully set, but still soft and moist. This should take about 3-4 minutes. Set the scrambled eggs aside while you finish preparing the oatmeal.

Step 3: Combine Ingredients

Once your oatmeal has reached the desired consistency, remove the saucepan from the heat. Stir in the chopped apple and sliced banana. The residual heat from the oatmeal will gently soften the fruits, enhancing their natural sweetness and flavor. The fruit also adds extra fiber, vitamins, and antioxidants to your meal, making this oatmeal even more nutritious.

Step 4: Add Walnuts

Now, stir in the chopped walnuts. Walnuts provide a satisfying crunch, as well as a dose of healthy fats (omega-3 fatty acids) and protein. In addition to their nutritional benefits, walnuts also add an earthy flavor that complements the sweetness of the fruit. If you prefer a different type of nut, almonds, pecans, or cashews are great alternatives.

Step 5: Serve

Divide the oatmeal mixture into bowls, and top with your scrambled eggs. This unique combination of warm oatmeal with eggs on top gives you both the comfort of a traditional breakfast and the nourishment of a balanced meal. For extra flavor or decoration, feel free to add a few more slices of fruit, a handful of extra walnuts, or even a dash of cinnamon or nutmeg for an added spice kick.

Serve immediately while warm, and enjoy the burst of flavor and energy that will fuel your day.

Nutritional Information (per serving):

Note: Nutritional values are approximate and will vary depending on the specific brands and types of ingredients used.

  • Calories: 350
  • Total Fat: 18g
  • Saturated Fat: 2g
  • Trans Fat: 0g
  • Cholesterol: 210mg
  • Sodium: 125mg
  • Carbohydrates: 37g
  • Fiber: 6g
  • Sugars: 17g (natural sugars from fruit)
  • Protein: 16g
  • WW SmartPoints (Blue Plan): 7 points
  • WW SmartPoints (Green Plan): 9 points
  • WW SmartPoints (Purple Plan): 6 points

Breakdown:

  • Oats: A fantastic source of soluble fiber, oats help with digestion and are heart-healthy. They provide a steady release of energy, making them an excellent choice for breakfast. Oats are also rich in antioxidants, which support overall health.
  • Milk: The type of milk you use will affect the total calories and points. Skim or unsweetened plant-based milks are the best options for keeping the calorie count low. Milk adds protein, calcium, and vitamins A and D, making it a great addition to the recipe.
  • Eggs: Eggs are a powerhouse of protein and essential nutrients, like B vitamins and choline. They also provide healthy fats that help you feel full longer, making this oatmeal dish more satisfying. The eggs complement the oatmeal by adding a savory element to balance the sweetness of the fruit.
  • Walnuts: Packed with healthy fats, particularly omega-3 fatty acids, walnuts help improve heart health and provide an extra dose of energy. They also offer protein and fiber, which contribute to the fullness factor of this dish.
  • Fruit (Apple & Banana): Apples and bananas are naturally sweet, high in fiber, and packed with vitamins. Apples are particularly high in antioxidants, while bananas offer potassium, which helps regulate fluid balance in the body. Together, they add both flavor and nutritional value to your oatmeal.

Why This Recipe Works for Weight Watchers:

  1. High in Protein: With eggs, milk, and walnuts, this breakfast packs a punch of protein, which is key for muscle maintenance and keeping you feeling full. The protein content helps prevent midday snacking, making it easier to stay within your WW points range.
  2. Fiber-Rich: Both oats and fruits (apples and bananas) contribute significant fiber to this meal. Fiber supports healthy digestion, regulates blood sugar levels, and enhances satiety, all of which make it easier to manage your weight and maintain a balanced diet.
  3. Customizable for Your Plan: Whether you’re on the Blue, Green, or Purple plan, this recipe can be tailored to fit your needs. For example, choosing unsweetened almond milk instead of cow’s milk will help lower the points. Similarly, skipping the walnuts or reducing the amount will also lower the points.
  4. Balanced Macros: This recipe contains a good balance of carbohydrates, protein, and fats, ensuring sustained energy throughout the morning. This balance supports metabolism and helps prevent energy crashes.

Additional Tips & Variations:

  • Make It Dairy-Free: Use a plant-based milk like almond, oat, or coconut milk to keep the recipe dairy-free. Ensure that the milk is unsweetened to keep the points low.
  • Add Spices: For extra flavor, consider adding cinnamon, nutmeg, or even a small pinch of ginger to the oatmeal mixture. These spices not only enhance the flavor but also have health benefits, including anti-inflammatory properties.
  • Fruit Variations: You can swap the apple and banana for other fruits like berries, pears, or peaches. The key is to use fruits that are naturally sweet, which will reduce the need for added sugar or artificial sweeteners.
  • Boost Protein: For even more protein, add a scoop of protein powder to the oatmeal after cooking. Just be sure to factor in the extra points if you’re following the Weight Watchers program.
  • Add a Drizzle of Honey or Maple Syrup: If you prefer a sweeter breakfast, you can drizzle a small amount of honey or maple syrup over the oatmeal. However, be mindful of the added sugar, as this will increase the points.

Storage and Meal Prep:

This oatmeal can be stored in the fridge for up to 2-3 days. If you plan to meal prep, cook the oatmeal and store it in an airtight container. When ready to eat, simply reheat in the microwave and top with freshly scrambled eggs and walnuts.

Final Thoughts:

This Healthy Breakfast Oatmeal with Scrambled Eggs is a great way to start your