Oat, banana and peanut butter porridge
A calorie-rich, filling breakfast to kick off a mass-gaining goal. Oats and banana for carbs, peanut butter for healthy fats.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle80 g rolled oats
- check_circle250 ml semi-skimmed milk
- check_circle120 g banana
- check_circle18 g peanut butter
- check_circle7 g honey
- check_circleCinnamon
Method
- 1Put the oats and milk in a saucepan.
- 2Heat over medium for 4 to 5 minutes, stirring, until it thickens.
- 3Mash half the banana and stir it into the porridge.
- 4Pour into a bowl, top with the rest of the banana sliced, the peanut butter and honey.
- 5Dust with cinnamon and enjoy warm.
The athlete’s warm breakfast
Porridge is oats cooked in milk until you get a creamy, comforting mush. In its banana and peanut butter version, it comes in at 668 kcal, 24 g of protein, 105 g of carbs and 13 g of fibre: a nourishing breakfast that holds all morning, perfect to start a training day or a bulk.
Oats are the go-to morning carb: moderate glycaemic index, rich in beta-glucan fibre that keeps you full for hours. The banana sweetens naturally and refills glycogen, the peanut butter adds good fats and flavour. A proven classic.
Steering the calories
668 kcal is a generous breakfast. To lighten it for cutting, drop the peanut butter and honey and use semi-skimmed milk: you fall toward 400 kcal without losing the oats or banana. To add protein, stir in a scoop of whey after cooking or a spoon of quark.
The perfect texture
Good porridge is neither dry nor runny: use about three times the volume of liquid to oats, and stir over medium heat for 4 to 5 minutes until it thickens. Mash part of the banana into the cooking to sweeten, keep the rest sliced for the top. A pinch of cinnamon and it's ready.
Oats, the king of morning carbs
If oats are athletes' favourite grain, it is no accident. Their moderate glycaemic index releases energy gradually, without the spike-then-crash of fast sugar: ideal for holding a morning or starting a session without a slump. It is steady fuel rather than a flare-up.
Oats are also rich in beta-glucans, soluble fibres that prolong satiety and help regulate cholesterol. They finally bring iron, magnesium and plant protein. Compared with sugary processed cereals, a portion of plain oats remains one of the best breakfast choices, whatever your goal.
What to pair it with
To vary oat-based breakfasts, these recipes share the same filling base.
Key takeaways
- 668 kcal and 13 g fibre: a warm breakfast that holds all morning.
- Drop peanut butter and honey for a cutting version around 400 kcal.
- Add whey or quark to raise the protein.
- ~3 parts liquid to 1 part oats, stirred 4-5 min: the right texture.
Frequently asked questions
Is porridge good for muscle building?
Yes: oats provide slow carbs and fibre, an ideal base for a training breakfast. Add a protein source (whey, quark, milk) to turn it into a complete meal that supports muscle building.
Porridge with water or milk?
With milk it is creamier and adds protein and calcium; with water it is lower in calories. For training, milk (semi-skimmed or fortified plant milk) is often preferable for nutritional density.
Can you eat porridge in the evening?
Yes, nothing forbids it: evening carbs don't cause fat gain on their own. A light milk porridge can even be a good filling snack before bed, especially with a slow protein source like quark.
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