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If you have an overripe banana with spots and your blood sugar handles a whole banana well, this is the perfect breakfast to whip up! Mashing the banana into oatmeal not only gives it a naturally delightful sweetness—often eliminating the need for added sweeteners—but it also boosts gut-healing bifidobacterium, which supports a healthy microbiome. You can add just 1 to 2 doonks of stevia for extra sweetness, though many will find the banana sweet enough on its own, especially if you don’t have a strong sweet tooth.
This recipe also packs a generous helping of psyllium husk, which is excellent for promoting a sustained release of PYY, a hormone that enhances satiety and helps with insulin regulation. Combined with a solid amount of protein, this breakfast supports muscle maintenance, improves blood sugar stability, and keeps you feeling full and energized throughout your morning. It’s a simple, nutrient-dense meal that works as hard for your health as it does for your taste buds!
~Pearl
Banana Bread Oatmeal (E or XO)
Description
If you have a banana that needs to be used up because it’s getting spots, and if your blood sugar seems to do just fine with a whole banana… make this breakfast! The nerdy amount of protein helps to clean and maintain your muscle mass and steadies blood sugar. This recipe is part of the Wisdom Recipe Collection.
Ingredients
For the Oatmeal
For the Cinnamon Sweet Sprinkling
Your Choice of Standard Toppings (go easy on the goji berries since you have a full banana)
Instructions
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Put oats and banana into a small saucepan and mash the banana into the oats with a fork.
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Add all other oatmeal ingredients. Stir well, then set heat to high to bring the oatmeal to a quick boil. Turn heat down to low and let simmer for a few minutes.
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At this point, the oatmeal will not be fully thickened, but take it off the heat, stir again, and pour into your bowl. If using fresh blueberries, you can add them now and stir them in for a banana-blueberry bread effect or just put them on top later with the rest of your toppings.
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Top with the Cinnamon-Sweet Sprinkling, then go do something else for about 5 minutes, like making your bed or brushing your teeth. Once you come back, your oatmeal will be perfectly thickened. Now you can top with your choice of Standard Toppings, being mindful of E options since you already have a whole banana.
Note
Protein Nerd Notes
If you prefer less hempy flavor in this recipe, reduce to just 1½ Tbs of TH Optimized Plant Protein and add a full serving of TH Optimized Collagen to your coffee.
Other Notes
If you find your blood sugar doesn’t sit well with this breakfast due to the whole banana, try adding ¼ - ⅓ tsp of TH Gluccie to the oatmeal while cooking to help further slow the rise of blood sugar.
Psyllium Notes
If you want all the benefits from psyllium that we mention in Trim Healthy Wisdom but don't love the texture when cooked with oatmeal, try this tip. It's especially game-changing if you have had a difficult time enjoying the oatmeal and quinoa bowls that use psyllium!
- Prepare the oatmeal or quinoa bowl as written but do not add the psyllium to your pot when you are cooking your oats or quinoa.
- After cooking simply add the psyllium to your bowl of cooked oats or quinoa and gently stir in.
- Adding the psyllium after cooking removes the slimy effect and thickens up the oats very nicely.
- For the Kefir Overnight Oats & Kefir Overnight Quinoa, stir the psyllium into the oats right before eating.
