Apple Oatmeal Custard Mug Recipe
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Apple Oatmeal Custard Mug Recipe
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Apple Oatmeal Custard with egg and fresh apples is a simple, easy, high-protein oatmeal for one and a delicious breakfast, perfect for busy mornings.
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Ingredients
- 1/2 medium apple
- 1/3 cup old fashioned oats
- 1 large egg
- 1/2 cup almond milk
- 1/4 teaspoon cinnamon
- 1 tablespoon sweetener of choice (Optional)
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Instructions
- Core and finely chop half an apple.
- In a bowl or large mug, combine the oats, egg, almond milk, and sweetner, and stir with a fork. Add the chopped apple and cinnamon. Stir again until everything is fully combined.
- Microwave on high for 2 minutes. Stir with a fork. Microwave an additional 30 to 60 seconds, if needed. (Note: cook times may vary due to differences in microwaves.)
- To thin out the oatmeal, stir in a little more almond milk or water.
Notes
- Nutrition Calculation is not precise. The nutrition of specific brands of ingredients may differ from the generic nutrition calculation.
- Adapted from the Davita Kidney Care website.
- Apple - I used fuji apples as they are naturally one of the sweetest. However, you could use whatever sweet apples you have on hand.
- Egg - I used large eggs. You could leave the egg out for regular apple oatmeal. However, if you want extra protein, you can add a whole egg or just the egg whites or liquid egg whites.
- Almond Milk - I used almond milk. However, you could use soy milk, oat milk, coconut milk, or regular milk.
- Cinnamon - I used only about 1/4 teaspoon of ground cinnamon. However, if you prefer, you could add nutmeg as well or use apple pie spice. You can also add cinnamon sticks to garnish.
- Sweetener - We used stevia, but you could use Monkfruit, honey, pure maple syrup, sugar-free syrup, a little brown sugar, or nothing at all, depending on your taste and what fits into your diet. Talk to a registered dietician if you have questions.
- Oats - I used old-fashioned rolled oats, but you could use steel-cut oats or instant oats.
- Chop the apples finely – Be sure they are not cut into too big of chunks, or they may not cook completely.
- Egg – If you don’t want extra protein, you can omit the egg.
- Peanut Butter Custard – Instead of apples, stir peanut butter in the oatmeal instead.
- Chia seeds – Add chia seeds to any oatmeal recipe for additional protein, fiber, and multiple nutrients.
- Blueberry Oatmeal Custard – Instead of apples, add blueberries to the oatmeal.
- Strawberry Oatmeal Custard – Add strawberries instead of apples.
- Raspberry Oatmeal Custard – Use raspberries instead of apples.
- Pineapple Oatmeal Custard – Add chopped pineapple as the fruit.
Nutrition Information
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Calories
240kcal
(12%)
Carbohydrates
32g
(11%)
Protein
11g
(22%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
0.02g
Cholesterol
186mg
(62%)
Sodium
236mg
(10%)
Potassium
266mg
(8%)
Fiber
6g
(24%)
Sugar
10g
(20%)
Vitamin A
321IU
(6%)
Vitamin C
4mg
(4%)
Calcium
203mg
(20%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 240 kcal
% Daily Value*
| Calories | 240kcal | 12% |
| Carbohydrates | 32g | 11% |
| Protein | 11g | 22% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 186mg | 62% |
| Sodium | 236mg | 10% |
| Potassium | 266mg | 6% |
| Fiber | 6g | 24% |
| Sugar | 10g | 20% |
| Vitamin A | 321IU | 6% |
| Vitamin C | 4mg | 4% |
| Calcium | 203mg | 20% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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