Morning Oatmeal with Raspberry Topping

This delicious and satisfying morning oatmeal provides not only a great tasting start to the day but also 10 grams of protein, 8 grams of fiber while also being low calorie and low cost. See notes at the end of the recipe. Plus it’s versatile. If you don’t have the suggested toppings, try blueberries and chopped walnuts, almonds, flax or whatever you have on hand.

Prep Time: 15 minutes

Servings: 2


1 c fresh or frozen (thawed) raspberries

¼ t ground ginger

1 T honey (optional)

1 c rolled oats (not quick cooking oats)

2 c water (or use nut based or oat milk for added protein)

2 T hulled hemp seeds

2 T Raw or roasted pumpkin seeds

¼ c blackberries or blueberries


Topping: Place the raspberries, ginger and honey in a small saucepan, stir together and cook over medium heat. Crush the berries while stirring to release the juices. Cook until you have a smooth jam like consistency – about 1 minute. Remove from heat – mixture will thicken a bit upon cooling.

Oatmeal: Combine the oats and water in a small saucepan.  Bring to a simmer over medium heat, stir occasionally and cook until desired consistency. This usually takes 5 – 7 minutes.

Divide the oatmeal in two bowls and top with raspberry/ginger topping. Arrange hemp seeds, pumpkin seeds, blackberries or blueberries around the edges of the bowl. Enjoy this filling hearty and high protein winter breakfast oatmeal.

Nutrition information per serving (Macronutrients only)

Calories 263 Fat 5 gr Carbohydrates 27 gr Fiber 8 gr Protein 10 gr

Cost per serving – based upon national average grocery store prices/cost of spices is fraction of pennies

Raspberries – 1.82

Oats – Quaker Oats 18 oz./5.6 cups container)- .25 per half cup

Hulled Hemp Seeds – .45

Pumpkin Seeds – .32

Blueberries – .50

Total cost per serving = 3.34