Protein Breakfast Cookies (Gluten-Free, Dairy-Free)
These banana bread oatmeal breakfast cookies are chewy, tender, and full of wholesome ingredients to keep you going all day long! Flourless, gluten-free, and dairy-free, these healthy and filling cookies are a family favorite for breakfast or as a healthy after-school snack!
Should I Buy Organic Oats?
Yes, yes, yes!! Every single type of oat and oat product that you buy should be organic if possible. Conventional oats are often genetically modified (GMO) and one of the most heavily treated foods American's eat. Oats are treated with a toxic herbicide called glyphosphate [6] (which is basically RoundUp) and in 2015, was shown to be carcinogenic to humans [7]. What is concerning is that conventional oats (treated with glyphosphate) are in so many cereals, snack bars, and oat based foods that many households have and children eat.
Why Oatmeal is So Good For You!
Oatmeal is a gluten free grain that is a great source of macronutrients, B vitamins, minerals, and fiber! Although oatmeal is high in carbohydrates, it contains a fair amount of fat, protein and fiber that helps to slow the absorption of the carbohydrates making this a low-medium glycemic food [1]. And when prepared with other nutrient dense foods like pure pumpkin purée and whole milk or plant milk, you have a super nutritious food that supports health blood sugars.
Vitamins:
Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
Vitamin B3 (niacin): Essential in supporting metabolic pathways.
Vitamin B5 (pantothenic acid): Essential in metabolic pathways, production of red blood cells, and in supporting the adrenals.
Vitamin B6 (pyridoxine): Essential in supporting a healthy and strong immune system
Vitamin B9 (folate): Essential in metabolic pathways, in the production of red and white blood cells, and is essential in pregnancy in the development of the neural tube.
Minerals
Calcium: Supports healthy bones and teeth and is essential in nervous system health, heart health, and muscle movement.
Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [2].
Iron: Necessary in the formation of hemoglobin and maintaining proper body temperature.
Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [3].
Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
Zinc: Essential in digestion, thyroid health, and a healthy immune system.
Fiber
There are two primary types of fiber found in whole grains and the other plants we eat, insoluble and soluble. Insoluble fiber helps to keep our digestive tracts healthy and helps with detoxification. Soluble fiber is beneficial and feeds the good microbes in our gut. Oatmeal is loaded with both of these amazing fibers and another fiber called beta-glucan. This fiber has been found to support cardiovascular health by lowering cholesterol and is a super food that supports overall health and wellbeing [4]
Which Oatmeal Should I Choose?
With so many types of oatmeal out there, which ones are the healthiest and most nutrient dense? One thing you want to think about is looking for the most "whole" version of the grain, this is going to be the least processed, and if you can find sprouted, even better!! Sprouting increases the nutrient density of the grain and the bioavailability of it by reducing the phytates, which are anti-nutrients that reduce absorption of nutrients.
Types of Oatmeal
Oat Groats [5]: These are the most whole food and intact version of oats you can find. The hull of the grain has been removed, but it has not been processed any further. These oats take the longest to cook (around 40-minutes) but are nutty and delicious!
Steel Cut Oats: These oats are also called Irish oats and are basically whole oat groats that have been cut into 2-4 pieces with a steel blade. They still take a bit of time to cook (around 30-minutes), but they have a chewy texture and are a great whole food option!
Old Fashioned/Rolled Oats: These oats are the whole oat groat that has been steamed and rolled. These are my favorite oats as they are still the whole grain and only take about 10-minutes to cook!
Instant/Quick Oats: These oats are not my favorite oat when I want a bowl of oatmeal since they are processed more heavily and rolled even thinner than the rolled oats. They do not have the same chewy texture, but only take a few minutes (less than 5-minutes) to cook. These oats are my preferred oats when making homemade granola bars, breads or oatmeal cookies.
So grab some organic oats and let's get cooking!
Protein Breakfast Cookies Ingredients
Makes 22-24 Cookies
4-5 Very Ripe Bananas
2 Large Pasture Raised Eggs
¾ cup Brown Coconut Sugar
2/3 cup Unsweetened Almond or Peanut Butter
1 tsp Pure Vanilla Extract
3 cups Organic Sprouted Quick Oats
1 cup Peanut Butter Powder or Protein Powder of choice
1.5 tsp Ground Cinnamon
1.5 tsp Baking Soda
1 tsp Fine Real Salt*
½ cup Raw Pepitas (opt)
½ cup Raw Walnuts, chopped (opt)
1 cup Dark Chocolate Chips (opt)
*Omit if your nut butter is salted
How to Make Protein Breakfast Cookies
1. Preheat the oven to 350 degrees for convection, 375 degrees for conventional
2. In a large bowl mash the bananas then add the eggs, almond or peanut butter, vanilla, and coconut sugar whisking to combine.
3. In a medium bowl combine the oats, peanut butter or protein powder, ground cinnamon, baking soda, pepitas, walnuts and chocolate chips, stir with a fork to combine.
4. Add the dry ingredients to the banana mixture and mix well until evenly mixed.
5. Using a ¼ cup measuring cup to scoop out the protein cookie batter onto a baking sheet and genlty flatten out into a level cookie.
6. Bake for 12-14 minutes, cool completely.
Enjoy!
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FAQs
Q: How do you store protein breakfast cookies? A: Store in an airtight container at room temperature up to 3-days or store in an airtight container in the freezer up to a month.
Q: Can I use old fashioned rolled oats to make protein breakfast cookies?
A: You can, however, since rolled oats are slightly thicker they will be more chewy and could potentially be a little less cooked. Since this recipe is flourless, I like to use the quick oats for a nice cookie texture.
Q: What do I substitute for the eggs to make protein breakfast cookies vegan?
A: You can use a flax egg (1 Egg = 1 Tbsp ground flax meal + 3 Tbsp cool filtered water) in place of the eggs.
I hope you enjoy this as much as my family does. - Amy
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