How to Eat Healthy at DLR (resources)


Baked (High Protein) Oatmeal

Makes 4 servings (adult size= 1/2 of each pan).

This is a great recipe for taking with you to the DLR. It makes a lot, tastes yummy, has lots of protein, no added sugar, can be made in advance and is easily adaptable for different flavors. It’s part of my “Eating Healthy at Disneyland” plan.  Enjoy!! 


1 cup rolled oats (I use Whole Foods bulk organic or Trader Joe’s gluten free rolled oats, too. If you don’t have a Trader Joe’s nearby, sells Trader Joe’s gluten free rolled oats.)

¾ cup oat flour (Bob’s Old Mill Gluten Free Oat Flour preferred, also at

½  tsp baking soda (or ½ tsp Xanthan gum)

1 tsp baking powder

½ to 2 tsp EACH ground ginger, cinnamon and/or pumpkin pie spice (to taste)

12 large egg whites (equivalent amount of refrigerated egg whites works too)

4 servings vanilla protein powder (I use MetRx Protein Plus Vanilla from Trader Joe’s.  Optimal Nutrition Cinnamon Bun flavor (from also makes this recipe really tasty)

1/2 cup pumpkin puree (not pumpkin pie mix)

Approximately 1 to 1  1/2  cups water (or milk of choice, or combination); see directions

2 tsp vanilla extract

OPTIONAL: (either one; I haven’t tried both together)

1 tbsp psyllium husks

1 tbsp chia seeds


1.       Preheat oven to 360°  F.

2.       Prepare two 8- or 9-inch square baking pans by spraying with cooking spray (bakes faster and more thoroughly in two square pans than in one larger pan). 

3.        In a large mixing bowl, use a whisk to mix the oats, baking powder, baking soda, and spices (and psyllium and/or chia seeds, if desired). Set this mixture aside.

4.     Using an electric mixer, beat the egg whites in another medium bowl (on medium to high speed) until very fluffy; then mix in the pumpkin puree and vanilla extract (on medium speed) until no pumpkin lumps are visible.

5.      In another medium bowl, use a spoon to combine the protein powder with 1 to 1 ½ cups water–a little at a time, mixing well to remove all lumps. You’ll want the mixture to be like a barely-pourable pancake batter or soft pudding. (The amount of water used will depend upon your protein powder. ****VERY IMPORTANT: Use a protein powder that you like, since it really affects the taste of the final product.) 

5.       Add the protein powder mixture to the egg, pumpkin, and vanilla mixture, beating well with an electric mixer (or spoon) until smooth (no lumps). 

6.       GENTLY fold the pumpkin/protein powder/egg mixture into the dry ingredients mixture (use a bowl scraper, aka spatula. .  . not a pancake turner), and mix until the dry ingredients are just combined with the wet ingredients (too much beating will make the dough very tough).

7.       Pour into prepared pans and bake for about 25-28 minutes, checking at 25 minutes for doneness. Top should brown nicely and a toothpick should come out clean when inserted in the center.

Cool on a wire rack. Best served warm; room temp is good too. Store refrigerated in an airtight container.

OPTIONS: Try adding shredded carrots and pineapple for a carrot cake-like taste. I’ve made it with chocolate protein powder too (I wasn’t crazy about it, but others might like it). Bananas are also a good flavor addition.

8/13/2016 UPDATE: Yesterday I made this with shredded zucchini and it was absolutely fabulous! Tastes a bit like zucchini bread.. but not as heavy (and much healthier!).

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