Oatmeal and Apple in a Mug – Weight Watchers-Friendly Breakfast Recipe

Recipe Overview: If you’re seeking a quick, easy, and nutritious breakfast that is also Weight Watchers-friendly, look no further than this Oatmeal and Apple in a Mug. This recipe combines the wholesome goodness of oats with the natural sweetness of apples, making it a filling, satisfying breakfast that is ideal for busy mornings. Plus, it’s packed with fiber, which is great for digestion and helps keep you feeling full longer.

This oatmeal is made in a microwave-friendly mug, ensuring you don’t have to spend much time preparing your breakfast, making it perfect for meal prep or when you’re rushing to get out the door. The addition of apples provides natural sweetness without added sugars, and the overall recipe is customizable depending on your preferences, allowing you to tweak it for flavor or consistency.

With minimal ingredients and a 3-point Weight Watchers SmartPoints value, this recipe is an ideal choice for anyone looking to stay within their daily points while still enjoying a delicious and filling meal.

Ingredients:

  • 1/2 cup old-fashioned rolled oats (3 WW points)
  • 1 small apple, peeled and diced (0 WW points)
  • 1/2 cup unsweetened almond milk (0 WW points)
  • 1/2 cup water (0 WW points)
  • 1/2 teaspoon cinnamon (0 WW points)
  • 1 teaspoon maple syrup or honey (1 WW point)
  • 1/4 teaspoon vanilla extract (0 WW points)
  • 1 tablespoon ground flax seeds (1 WW point, optional)
  • A pinch of salt (0 WW points)

Preparation Time: 5 minutes
Cook Time: 2-3 minutes
Total Time: 5 minutes
Servings: 1 serving

Step-by-Step Instructions:

Step 1: Prepare Your Ingredients
To start, gather all the ingredients for this oatmeal. You’ll need a microwave-safe mug or bowl to cook the oatmeal, a spoon for stirring, and a knife for dicing the apple. Prepare the apple by peeling it (if preferred) and cutting it into small, bite-sized cubes. This will help the apple cook faster and blend more easily with the oatmeal.

Step 2: Combine Dry Ingredients
Place the old-fashioned rolled oats in the mug. Old-fashioned oats are the best option for this recipe because they cook quickly and provide a satisfying texture. They’re also rich in fiber, which helps keep you full and supports digestive health. Add the ground flax seeds if you want to boost the nutritional profile of your oatmeal; flax seeds are an excellent source of healthy omega-3 fatty acids and fiber.

Step 3: Add Wet Ingredients
Pour the almond milk and water into the mug with the oats. The combination of almond milk and water ensures the oatmeal is creamy but still light, keeping it within Weight Watchers’ guidelines. Unsweetened almond milk is a low-calorie option that does not add extra points to the recipe. The water helps balance the consistency of the oatmeal. Stir the liquid into the oats to combine the mixture well.

Step 4: Stir in Flavorings
Next, add the cinnamon and a pinch of salt to the mixture. Cinnamon not only adds warmth and depth of flavor but is also known for its antioxidant properties and potential to stabilize blood sugar levels. Stir the mixture again to ensure that the cinnamon is evenly distributed throughout the oats. If you like, you can also add a few drops of vanilla extract at this point to enhance the flavor. Vanilla is a classic pairing with apples and oats, and it brings out the natural sweetness of the dish without the need for extra sugar.

Step 5: Microwave the Oatmeal
Place the mug in the microwave and cook on high for 1 to 1.5 minutes. After this time, remove the mug and stir the oats well. The oatmeal should have absorbed most of the liquid and be soft and creamy. Return the mug to the microwave and cook for another 30 seconds to 1 minute, checking for your desired consistency. Be careful to not overcook, as the oats can become too thick or dry.

Step 6: Add the Apples
Once the oatmeal is cooked, remove it from the microwave. Add the diced apples to the mixture, stirring gently to combine. The residual heat from the oats will warm the apples, softening them slightly and releasing their natural sweetness. If you prefer your apples to be a bit softer, you can cook the apples with the oats for a minute or two longer, but this will slightly alter the texture.

Step 7: Sweeten the Oatmeal
Drizzle the maple syrup or honey over the top of your oatmeal. This will add just a hint of sweetness, balancing the tartness of the apples. The maple syrup or honey contributes 1 WW point to the recipe, but feel free to adjust the amount to your taste preference. You can also use stevia, monk fruit, or another no-calorie sweetener for a sugar-free alternative.

Step 8: Stir and Serve
Give your oatmeal a final stir, ensuring that the apples are well mixed into the oats, and everything is evenly distributed. Your oatmeal should now have a warm, comforting texture, with the apples adding a burst of natural sweetness in each bite. You can top the oatmeal with extra toppings like chopped nuts, raisins, or a dollop of yogurt if desired—just be mindful of the added points.

Step 9: Garnish (Optional)
For extra flavor and a burst of color, sprinkle a pinch of cinnamon on top of your finished oatmeal. If you prefer a creamier texture, you can add a few more tablespoons of almond milk or a spoonful of Greek yogurt. These additions are optional and will add additional points, so adjust according to your Weight Watchers points budget.

Weight Watchers SmartPoints Breakdown:

  • Old-fashioned rolled oats (1/2 cup): 3 WW points
  • Small apple (1): 0 WW points
  • Unsweetened almond milk (1/2 cup): 0 WW points
  • Water (1/2 cup): 0 WW points
  • Maple syrup or honey (1 teaspoon): 1 WW point
  • Ground flax seeds (1 tablespoon, optional): 1 WW point
  • Cinnamon (1/2 teaspoon): 0 WW points
  • Vanilla extract (1/4 teaspoon): 0 WW points
  • Salt (pinch): 0 WW points

Total WW Points per Serving: 5 WW points

Nutritional Information (Per Serving):

  • Calories: 210 kcal
  • Protein: 5g
  • Fat: 4g
    • Saturated Fat: 0.5g
  • Carbohydrates: 38g
    • Fiber: 6g
    • Sugars: 17g (natural sugars from the apple and maple syrup)
  • Sodium: 75mg
  • Cholesterol: 0mg
  • Calcium: 200mg
  • Iron: 1.5mg
  • Potassium: 200mg
  • Vitamin A: 10% of Daily Value
  • Vitamin C: 6% of Daily Value

Why This Oatmeal and Apple Mug Recipe is Perfect for Weight Watchers:

  1. Low in Points:
    At just 5 WW points per serving, this oatmeal is a great choice for anyone following the Weight Watchers program. The apples add sweetness without contributing to the point value, making this recipe ideal for people who want a nutritious meal that won’t break the points bank.
  2. Rich in Fiber:
    The oatmeal and apple combo is packed with fiber, which helps promote digestive health and keeps you feeling full for longer. Fiber is essential for weight management and can help reduce overall calorie intake throughout the day.
  3. Easy to Make:
    With just a few simple ingredients and a microwave, you can have a warm, delicious breakfast ready in just 5 minutes. This recipe is perfect for busy mornings when you need something quick but still want a nutritious start to your day.
  4. Customizable:
    This oatmeal is easily adaptable. You can use different types of milk, such as soy milk or regular cow’s milk, and swap the apple for another fruit, like pears or berries. For extra protein, consider adding a spoonful of protein powder or Greek yogurt. If you like your oatmeal a bit sweeter, you can adjust the amount of maple syrup or honey.
  5. Budget-Friendly:
    This recipe uses simple, affordable ingredients that are easy to find at any grocery store. You can also buy in bulk to save money, especially on oats and ground flax seeds. The almond milk is a cost-effective dairy-free option, but feel free to use whatever milk you prefer.

Conclusion:

This Oatmeal and Apple in a Mug is the perfect solution for anyone looking for a quick, nutritious, and Weight Watchers-friendly breakfast. Packed with fiber, vitamins, and natural sweetness, this recipe offers a satisfying start to your day while keeping your points low. Whether you’re in a rush or have time to enjoy a leisurely morning, this recipe provides a warm, filling meal that helps you stay on track with your health and weight loss goals.

For anyone on Weight Watchers, or anyone simply looking for a wholesome breakfast, this oatmeal is an excellent choice. The recipe is customizable, easy to make, and provides all the nutrition you need to fuel your day.