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?


  1. says

    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!

    • Laura says

      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. says

    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?

  3. says

    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.

    • Laura says

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

  4. says

    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!! 😀

  5. says

    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!

  6. says

    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.

    • Laura says

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

  7. says

    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!

  8. says

    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?

    • Laura says

      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!

  9. says

    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! :)

    • Laura says

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

  10. says

    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. :)

    • Laura says

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

  11. says

    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???

    • Laura says

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

  12. says

    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!

  13. says

    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!

  14. says

    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

    • Laura says

      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.

  15. says

    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.]

    • Laura says

      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.

  16. says

    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!

    • Laura says

      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…

  17. says

    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!!

  18. says

    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!

    • Laura says

      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.

  19. Rosalie says

    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.

  20. says

    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!

    • Laura says

      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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