• ½ c. quick oats
  • 2 oz. skim milk (or unsweetened almond milk)
  • 4 oz. boiling water
  • 1 serving vanilla protein powder (such as Quest, 28 grams per serving)
  • No-calorie sweetener, to taste (stevia or Splenda)
  • 1/8 tsp butter extract (or a few sprays zero calorie butter spray)
  • 1 tbsp sugar-free pancake syrup
  • pinch of salt
  • 1/8 tsp ground cinnamon
  • Optional: 2 Tbsp “cream cheese & Greek yogurt”(such as Green Mountain)


In a bowl, combine oats, sweetener, protein powder and milk until a thick meal forms. Be sure all the powder is mixed in. If necessary, add a few additional splashes of milk to accomplish this.
SLOWLY add your boiling water to the meal. Add 1-2 ounces at a time until the oatmeal is slightly submerged in the water.
Microwave your bowl for about 90 seconds. The oatmeal will be thick and you should be able to smell the vanilla.
Then add the salt, the pancake syrup, the butter spray and cinnamon and stir well. Taste. If you are treating yourself top with 1 to the yogurt before serving.

Makes 2 servings
Serving Size: 2/3 cup

Nutrition (with 1 Tbsp. Greek cream cheese)

Calories 150
Fat 2.2g
Saturated Fat 0.6g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 10.6mg
Sodium 200mg
Potassium 99.2mg
Carbohydrate 18.3g
Fiber 2.0g
Sugar 2.6g
Protein 15.3g

Modified from