A foodie's quest to turn up the heat through strength and conditioning with whole food and a hungry mind.

Thursday, July 5, 2012

Microwave Protein Oatmeal Muffin in a Mug

Hello, everyone! Hope you enjoyed your 4th of July, if you're from the U.S., or just had another great Wednesday if you're from somewhere else. Kelley and I had a late morning Starbucks run and enjoyed each other's company for a while.  Then annoying smokers upwind from us gave us the cue it was time to leave.

Instead of relaxing like we always say we should but never do, I made goat cheese salsa cornbread and goat cheese crackers while Kelley was all over the house cleaning away.  I had chicken marinating in Zevia Cola and balsamic vinegar that I grilled too.  The chicken was a perfect July 4th salad topper and happily there's some leftover for another salad tomorrow!

Leftovers are awesome to have around because the prep-work is already done.  Cold turkey or chicken is always a welcome item on my plate.  I know what most of you are thinking; enjoying the cold turkey leftovers that somehow escaped consumption the first time around.  Straight from the foil or container in the fridge into my mouth, I make sure the turkey doesn't escape consumption the second time. Do you like cold bird or any other leftover? Is there a special thing you do with your leftovers?

Speaking of leftovers, there are usually 2 or 3 different containers of overnight oats in my fridge most days.  My overnight mixtures consist of oats (obviously), protein powder, stevia, cinnamon, peanut butter and/or flour.  For liquids, I typically stick with water since the protein and peanut flour will turn it creamy already, but sometimes use Zevia and omit adding stevia. Pumpkin puree is usually part of my mixture too.

As you can see, there's a lot more than just oats in my overnight oats.  Although plain oats are good, I like to have something prepared so I can just spoon right into my favorite eating cup at night.  One day I just had too many overnight oat mixtures going on and decided to try and cook a batch of something. Since I've been seeing so many microwave cake/bread/oatmeal posts, I figured I'd give that a shot.

To my peanut flour and vanilla whey protein oat mixture, I added egg whites, baking powder, salt, vanilla extract, stevia, and salt.  Then I just scraped the mix into a glass ramekin sprayed with non-stick spray and nuked it for a little over 2 minutes. The end result was a fluffy "proatmeal" muffin just asking (I swear, it talked!) for some homemade chia jam and peanut butter.

I never expected it to cook so well and turn into the airy protein muffin before me, but it did.  Isn't it great when things actually cook better than you expect? It's a rare occasion, but always welcome to me.  Unless I was ever doing a presentation on how not to do something and it ended up turning out right.  That would suck.

Anyway, enjoy your Thursday and make one or twelve of these soon!

Q: What's the craziest food mixture you've made and it turned out really good?

Microwave Overnight "Proat" Mug Muffin
by RC Liley
Prep Time: 10 min
Cook Time: 3 min
Ingredients (Serves 1)
  • 1/2 cup overnight oats (I used 2 heaping tbls of oats with 1/2 T vanilla whey protein and 1/2 T peanut flour mixed in and soaked in 1/4 cup almond milk over night); read my overnight oat post for tasty overnight creation ideas.
  • 1/4 tsp baking powder
  • 1/4 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1 packet stevia powder (or use 1 tablespoon honey or agave nectar)
  • 1/4 cup liquid egg white or 1 egg; can use 1 flax or chia egg for vegan version
  • Tiny dash of salt
Preheat microwave to "ready".....ha ha, sorry, just trying to make a joke
Seriously now; Mix all ingredients together until well incorporated.
Pour into a 1 cup glass or ceramic ramekin or large mug greased with non-stick spray
Cook in microwave for 2 - 3 minutes. Time will vary with different microwaves, just watch that it doesn’t start overflowing from the top. This happened to me several times, but they still taste exquisite!
Serve with jam, covered in Greek yogurt, peanut butter, or, my favorite….all three!
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  1. these look great! i'm "pre-heating" my microwave right now! :)

    1. Ha ha, so glad you caught that! Many people miss this step and end up with bad baked goods! Hope you enjoy!