No time for breakfast? How about a low calorie, grab and go healthy oatmeal breakfast cookie that ranks rather well in my book for nutrition! Made with peanut butter, apple sauce and bananas as well as oatmeal, it’s kinda like having a bowl of warm cereal along with a peanut butter cookie. I made up a batch over the weekend to taste test and found them to be surprisingly good! I then froze a bunch to enjoy at a later time.
I’ve discovered these “cookies” defrost quickly in the microwave for a super easy breakfast or they might serve as a satisfying snack when I’m short on time.
The original recipe can be found on a great blog called “Watching What I Eat”. The author seems to be a very creative woman who is making a concerted effort to eat healthy food. I’d say she deserves a lot of credit!
I modified the original recipe a bit to fit the ingredients I had on hand at the time and to suit my preferences.
Healthy Oatmeal Breakfast Cookies
2 ripe bananas
1/3 cup natural peanut butter
2/3 cup unsweetened apple sauce (or 2 individual cups)
1/4 cup whey protein powder (about the same as 1 scoop)
1 tsp. vanilla extract
2 cups quick oatmeal
1/4 cup chopped roasted peanuts
Preheat oven to 350 degrees
Mash the bananas and peanut butter till smooth and creamy. Add the apple sauce, protein powder, and vanilla extract. Mix well. Stir in the oatmeal and chopped peanuts.
Allow the mixture to rest for 10-15 minutes. Stir occasionally. The mixture will become thicker and more dough like as the oatmeal flakes absorb moisture.
Drop the cookie dough by spoonfuls onto a greased or parchment lined cookie sheet and flatten slightly. Bake cookies about 30 minutes till golden brown.
Makes about 20 2-inch cookies.
These cookies are tasty enough but do not expect rich, gooey, or sweet! I’ve found them to be mildly sweet, chewy, and more like a bar than a cookie. After all, these are intended to be consumed for breakfast or a healthy low calorie snack not as a dessert or treat. The only sweetness comes from the bananas and apple sauce.
If you prefer a sweeter cookie you might try making the recipe with your favorite low to no calorie sweetener.
So how does this cookie stack up with respect to nutrition? Say you enjoy 3 cookies for your breakfast. Here’s approximately what you would be getting:
270 calories (about 90 calories per cookie)
4.8 grams of dietary fiber
10.2 grams of protein
11.3 grams of total fat (with only 1.8 grams of sat. fat)
33 grams of carbohydrates (with only 9.7 grams of sugar, which is on par with or better than many boxed cereals and the sugar is coming from fruit)
Add a glass of milk to the three cookies and you could up the protein quite a bit. Individual soy milk cartons make a nice choice because they can be so convenient to grab and go. Other alternative milk choices may not have the extra protein that can be so helpful for breakfast.
[High protein breakfasts have been shown to increase the feeling of fullness and reduce cravings for the remainder of the day.]
Milk and other milk alternatives such as fortified soy milk may also increase your calcium intake. Or you might choose instead to have a small wedge of cheese for added protein and calcium without adding too many calories.
If you give these healthy oatmeal breakfast cookies a try, let me know what you think!