Oct 11

Maple TVP Protein “Oatmeal”

Eggs have a lot of sodium.


Since my sodium intake is now limited to 500 mg a day pre-competition, I had to find a way to get protein at breakfast without relying solely on eggs.  Apparently eggs have a ton of sodium… how, I have NO idea.  

There is no way I can eat seafood for breakfast without puking, and my trainer doesn’t want me eating protein powder all day so it was time to get creative.

Sorry if this offends… I thought it was funny. Because it’s true… #sorryimnotsorry


Oatmeal is great, but it doesn’t come close to meeting my protein needs.  I had to think of something to add to it.  Enter: Texturized Vegetable Protein (TVP).

TVP is made from soy flour after the soybean oil has been extracted.  It’s then cooked under pressure and dried.  . It is a great source of protein and fiber.  It’s gluten-free.  It’s super cheap (my Bob’s Red Mill TVP was less than $3).  In short, TVP rocks.


I’ve used it in savory dishes – like my Chick-less Nuggets - but never thought to use it in something sweeter.  Necessity is the mother of invention!



Today’s creation is like a creamy bowl of oats, but with fewer carbs and a ton of protein.  I did use one egg white (3T) to make it super-silky, but that’s a negligible amount of sodium compared to the entire CUP of whites I was eating before.  There is also a bit of rolled oats in this.  If you are cutting carbs, you can leave that out and reduce the liquid a tad.



Flavor-wise this is a massive bowl of fall.  I added apple pie spice (you could also use a mix of cinnamon, nutmeg, and allspice) and maple extract.

In my kitchen it smelled like a pie was baking as this cooked on the stove top!



Aside from the taste and creamy texture, my favorite thing about this is that is makes a MASSIVE bowl of “oatmeal.”  The TVP expands as it re-hydrates, which makes this volume-eater very happy.

I topped mine with fresh raspberries, but it would be great with any fruit or even a healthy scoop of peanut butter (23 more days until that returns to my diet… not that I’m counting…).


Maple TVP Protein “Oatmeal”

  • 1 C water
  • 1/3 C Texturized Vegetable Protein (TVP)
  • 2 T rolled oats
  • 1 tsp ground flax
  • 1/2 tsp apple pie spice
  • 1/2 tsp maple extract (can use vanilla)
  • 4-5 drops liquid stevia (or other sweetener)
  • 1/4 tsp brown sugar extract (optional) 
  • 3 T egg whites
  • My toppings: sugar-free maple syrup, raspberries, and cinnamon


Add first 8 ingredients (everything before the egg), stir, and bring to a boil.  

Reduce heat to a simmer and cover.  Cook about 10 mins, until mix thickens.  

Pour in egg whites.  Allow to cook for 2-3 more mins, stirring frequently so that the egg doesn’t form chunks.  The mixture should be silky smooth.  

Scoop into bowl and add your favorite toppings.

Note: For a vegan option, add a flax egg or simply leave the egg out.

Approximate nutritionals (without toppings): 0.8g fat, 102 mg sodium, 13.8g carbohydrates, 5g fiber, 3.2g sugar, 19.9g protein


Unrelated: I really like casein protein at night for recovery, but they all seem to have a lot of sodium.  Anyone know of a low sodium (<50 mg) brand?

Have you ever used TVP?

What is your favorite hot cereal topping?



16 pings

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  1. Candy @ Healthy In Candy Land

    It’s been a long time since I’ve had TVP–I used to put it in chili many years ago, but I would never have thought to make a sweet “oat”meal with it. Is the texture similar to oatmeal? I definitely need to get some apple pie spice!

    1. Laura

      I love it in chili too! They texture is more oatmeal-like in this dish. I think it’s the cooking method, but much of the TVP “chew” is removed.

  2. Sue

    I do sometimes use TVP, like in my chili a few days ago. It’s a great substitute for ground meat. So far I’ve only used it in savory recipes.
    If you’re looking for a protein rich breakfast, what about tofu scramble? I love it! It’s incredibly filling, especially with all the veggies I add. Or what about blending silken tofu into your oatmeal? Do you even eat tofu?

    1. Laura

      Check out my post form yesterday. Tofu winner. :)

  3. Miz

    Ive never tried TVP.
    Im a little scared :-) I wont lie to you….

    1. Laura

      It’s not scary! Like most soy products, it’s pretty taste-less on its own.

  4. Katie @ Talk Less, Say More

    I’ve never tried TVP before but I’m definitely intrigued because that looks delicious! :)

  5. Julie (@ROJRunning)

    OMG what a weird coincidence. I saw TVP at the store last night and had NEVER heard of it before. Thank you for having awesome timing. I LOVE soy and soybeans. I have weird food issues and I find soy to be the most gentle on my system. I am FOR SURE going to try it now.

    1. Laura

      Awesome! I love when you see a new-to-you thing and then it pops up everywhere. Let me know what you think!

  6. Alexandra

    I’ve only tried TVP once or twice, but I never knew how to cook it right, so I just sprinkled it in my yogurt and ate it like crunchy cereal hahaha I’ll have to buy some again to try to make this– it sounds awesome!! :D

    1. Laura

      I bet that was good though! I guess you could make granola with it… hmmmm…

  7. Allie

    Nice! Way to be creative with food–as usual! I’ve never cooked with TVP.. sounds pretty interesting :).

  8. Lee

    It totally looks like oatmeal! I’ve never used TVP. I never quite knew what it was!

    1. Laura

      TVP would great for you if you stay GF!

  9. Danielle

    I’ve always kind of wondered what to do with TVP and what exactly it was! Now I know and I might have to try some out now! Your oats look awesome!

    1. Laura

      Thank you! You can also use it pretty much anywhere you’d use ground beef.

  10. Nadiya

    Soya in oatmeal! The world is coming to an end! Just joking, creating idea ;) Is the TVP flavourless on its own, I don’t believe I’ve ever cooked with it.

    1. Laura

      It is basically flavorless. It comes in little crunchy bits.

  11. Sarena (The Non-Dairy Queen)

    You know how much I love my sodium. That is my one weakness. I do love my egg whites, but I’m really working on not adding so much salt to my food. What a great idea on the TVP! Looks delicious!

    1. Laura

      Thanks! I thought of you this morning when I used my salt-free baking powder. Life-changing, my friend.

  12. Allie

    This is going to be at least one breakfast this weekend! (Okay, I totally want to make it for dinner tonight, but I’ll be patient. Maybe.) Seriously, you are a genius with TVP!

    1. Laura

      You have to let me know what you think!!! I still wish I’d thought of it last weekend.

  13. Jessie

    I’ve never tried TVP before, but it sounds like a winner!!

  14. Parita

    I really want to try your chick-less nuggets! I’ve made some out of tofu before but yours look better! :)

    1. Laura

      Yeah – I like the TVP better in nuggets because you still get the chew.

  15. Paula@paulasplate.net

    I’ve never heard of TVP before, but I am certainly intrigued. I might have to pick some up on my way home from work today! What else do you cook with it? Your chicken-less nuggets look pretty incredible, I’ll have to give those a try after I devour that delicious looking oatmeal :) What day is your big competition?

    1. Laura

      You can use it basically anywhere you would use ground meat. It’s actually commonly used a a “filler” in prisons to save money.

      It’s the first weekend in Nov!

  16. Amanda @ .running with spoons.

    Before I found out that me and soy don’t really get along well, I used to love adding TVP to my grain dishes because of the texture and volume it would give them. Way to get creative with your eats :D

  17. Alex @ therunwithin

    I have never heard of this but will def try it when I see it at a store near me. Seems interesting to say the least.

  18. Brittany @ GOtheXtraMile

    I’ve never heard of TVP! I’ll have to try it out, interesting!

  19. Kierston

    Never used TVP….Love PB in my Oatmeal (post-comp!) :)

    Apple pie spice, that sounds yummy!

    1. Laura

      Are you so excited to have it again?! I cannot wait. :)

  20. STUFT Mama

    TVP? In oatmeal? Interesting. Can’t believe your competition is so soon!!!!! I never pay attention to sodium. Maybe I should?

    1. Laura

      Those protein powders can be killer….

  21. Ali @ WHOLEistically Fit

    You don’t like shrimp and lobster for breakfast? That’s odd ;)
    Interesting. I’ve never heard of TVP before. Now I’m definitely intrigued! Especially since those chicken-less nuggets are calling my name! :)

    1. Laura

      I cant even have shrimp or lobster – they are soooo high in sodium. Same with crab. I love crab…

  22. janet @ the taste space

    Now that is an interesting way to eat TVP! I have always thought of making my own protein bar/snack with TVP but that’s because I’d like to try it crunchy!

    1. Laura

      That’s a great idea!

  23. Hannah

    Man I love your crazy mind. I totally make wacko things like this too, but I never blog them!

  24. Kristina

    I need to try TVP – your chikn nuggets look awesome. I’m thinking a nugget like that, but wrapped around the raspberry? sweet breakfast berry bites. :)

    1. Laura

      Ohhhh… yes! I have doen them with a breakfast sausage flavor. Would it be good wrapped around banana slices? Like an Elvis bite?!

      1. Kristina

        that sounds even better! peanut butter and banana, wrapped in tvp! dipped in chocolate? GUH. ;)

  25. Alysha @Shesontherun

    I love TVP! I have some in the pantry right now. I need to check out those chicken nuggets!

  26. Carol @ Lucky Zucca

    I’m really shocked that eggs have more sodium than seafood… It seems like seafood would be high in sodium because, well, it comes from the ocean… which is full of salt……. Right???

    1. Laura

      Some seafood is super high – lobster, scallops, CRAB (wahhhh!).

  27. Brittany @ Delights and Delectables

    I have been doing good cutting my sodium. Sunwarrior has VERY little sodium. Have you tried that protein??

    1. Laura

      That’s my go-to protein. Love the vanilla!

  28. Katie @wishandwhimsy

    Definitely going to have to try some TVP. Thanks for sharing!

  29. Jed Gray (sportsglutton)

    Good thing there isn’t any sodium in wine. :-)

    1. Laura

      Yeah but I’m cut off from that too. I’m bringing a bottle to my show. Note to self: Don’t forget corkscrew.

  30. Cait's Plate

    I have yet to really experiment with TVP but I remember when you made those chicken-less nuggets and I’ve been dying to get some ever since! Genius idea to add it to oatmeal! I love the volume it creates!

    1. Laura

      Here’s to volume eating!

  31. Tessa @ Amazing Asset

    Sooo I have never tried TVP before! When I first heard about it several years ago, I thought it was the grossest thing ever lol.. but that was when I was such a newbie to different types of foods that were out there. This is such a great use for it, I am going to give it a go Laura!

  32. Laura @ LauraLivesLife

    I love when I see things like oatmeal in quotes in your title – makes me instantly intrigued. Not sure if ill try this one, but you are certainly creative!

    1. Laura

      Haha! Laura, you have to trust me on this. Especially since it’s GF!

  33. Katelyn @ Chef Katelyn

    Homegirl… when I saw you post that graphic on Facebook (or was it instagram??) I really seriously died laughing. Because that’s something I would do.

    And holy crap I could use some of those nuggets in my life. But not the oats cause they’re sooo not paleo. I dig the raspberries doe. <3

    1. Laura

      I’m so glad someone finally commented on the pic… I think I offended 99% of today’s visitors. LOL!

      you could do the oats sans oatmeal! It’s only 2 T so just reduce the liquid a bit.

  34. purelytwins

    not sure if we could do seafood in the morning either.
    and that quote made us laugh ;)
    never had TVP before sounds interesting.

    1. Laura

      Really? You guys would love experimenting with it!

  35. cakewhiz

    i admire you for making such wonderful healthy recipes! you make eating healthy look so simple and easy :D

    1. Laura

      That is a huge compliment! Thank you so much. :)

  36. Sarah @ The Smart Kitchen

    I still have yet to buy or use TVP in my cooking. Silly, really, but I got scared after a co-worker in Texas told me it was all GMO, which I doubt is true. Considering oatmeal is its own food group in my diet, I just might need to pick some TVP up from the bulk bins tonight. [Yes, Friday night is Whole Foods night. I'm awesome.]

    1. Laura

      I think it’s like tofu where you just have to look at the packaging to verify it’s non-GMO.

      All the cool kids hang out at Whole Foods on Friday nights.

  37. Heather @ Better With Veggies

    TVP for breakfast? What a great idea!!

  38. Choc Chip Uru

    If anyone could overcome, it would be you my friend – great job :D

    Choc Chip Uru

  39. Heather @ Kiss My Broccoli

    Wow girl…just WOW! Genius idea with the TVP! I actually went out and bought a crap-ton more after trying your chicken-less nuggets, but I haven’t gotten around to making them again (boo! Lazy Heather!), but I have GOT to try these! I like to keep it lower carb on the mornings I come home from work. I just HAVE to eat right before going to sleep…otherwise I end up waking up after a few hours wanting to gnaw my arm off! So this would be great to add to the rotation! Wonder how it tastes overnight style so I don’t have to fool with the cooking after work? I’ll let you know!

    Hmm, casein with less than 50mg’s of sodium? I don’t even know that I’ve seen a regular powder that low. Cottage cheese is a great source of casein, I’d just stick with the cc/peanut flour combo for now!

    Favorite hot cereal topping: peanut butter…or chocolate chips…anything that melts and gets all nice and gooey in my bowl! Mmmm!

    1. Laura

      Thanks friend! You must make both items . The nuggets would be soooo easy to take to work… and you could make the BBQ flavored. ;)

      I actually wanted to try making a big batch in advance too. Let me know if you do it before I do. Seems like it should work – it really is just like oatmeal and you can make oatmeal in advance.

      Many of the vegan/pea/rice proteins have very low sodium. The more processed one are killer. But yeah, I’m doing the cottage cheese like a mad woman.

      Mmmmm… melty chocolate chips. And marshmallows… mmmm…

  40. Meghan@CleanEatsFastFeets

    The comic was hysterical and dead nuts. Not at all offensive since I curse like a sailor.
    The oatmeal looks delicious, especially with those perfect little raspberries on top. My favorite snack (and almost as expensive as protein powder) is a pint of raspberries. I could eat them every single day!!

    1. Laura

      Good! I think we’re sailors in the same boat. :)

  41. Lauren @ Oatmeal after Spinning

    I like this idea A LOT. And I’m going to make it today for a snack!
    I have only used TVP for savory. My favorite recipe is probably SpaBettie’s buffalo “chicken” dip. I made it for a Superbowl party last year and it was gone within minutes!

    I have an entire tub of Dymatize Vanilla Casein! It was 55mg of sodium. I think I’ve used it like 3 times… I just don’t like casein. I should send it to you…

    And wow- I can’t believe your daily sodium rec. is so low! The “Daily Values” (like what’s listed on a nutritional label) allow like 2500 mg or something (if my math is correct)! That’s got to be SO tough to stick to!

    1. Laura

      That’s right! This would be perfect for you. I’ve been making it vegan and tomorrow I’m posting a vegan pumpkin version that I’m OBSESSED with. I want to try her dip too… forgot I pinned it!

      I need that casein! It’s never been my fav, but it really does help with recovery.

      You’re right about the 2500 mg, but I think most Dr’s would say closer to 1500 mg is ideal.

  42. BodyBuilderTrav

    Hot oatmeal? No topping as heard the honey I was loading it with was bad for me! If feeling down, a dash of cinnamon but that’s all

  43. Rachel @ My Naturally Frugal Family

    Creativity is your middle name so I am not the least bit shocked that you but TVP in your oatmeal…can’t wait to see what you come up with next.

    1. Laura

      Well, thank you! I have 2 more weeks of the sodium cut… it’s going to get interesting…

  44. Rosalie

    I love tvp :) I’m definitely a fan of it in oatmeal as well–although I tend to go for oat bran which is itself higher in protein and much creamier.

    As far as caseins, Dymatize Elite Casein in vanilla and cookies&cream are 55mg sodium/32g (with 4x that in potassium, bonus!) which is close to your requested number. I’ve only used the vanilla, but I quite like it.

    1. Laura

      Thanks for the tip! I’m going to check that out.

  45. Heather Williams

    Great idea Laura! Unfortunately, I tried TVP one time and I think the soy upset my stomach majorly! Legumes and I don’t gee-ha:) Anywho! I’m intrigued by this recipe and wanted to know where you found brown sugar extract!? Oh my gosh, I’ve never seen that before though I would love to know where you found it! Body Ecology’s Lakanto sweetener has been the closest thing I’ve ever found to the real deal!

    1. Laura

      These flavors would be great with oatmeal too! The brown sugar extract is by a brand called Marsden & Bathe. I ordered it online but can’t remember where… it’s not asweetener though, just an extract. But it’s really good!

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