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If you’ve seen any of my “What’s on My Plate?” posts, you know that I eat chocolate oatmeal more often than not. With good reason. It only takes a few ingredients and a few minutes to make (most of them spent in the microwave), it’s cheap, and it’s chocolate. Since I mention my chocolate oatmeal so often, I thought I should measure it for once so you guys can make it too!
You may be wondering about the banana and oatmeal together in one meal. Aren’t they both carb sources? Yep, but according to my Google research, half a medium banana and a 1/2-cup serving of oats still comes well within the 45g net carb limit for a Trim Healthy Mama E meal. 🙂
If you like, you can whisk some egg whites (for extra protein) into the hot oatmeal after cooking. Oatmeal has some protein of its own (6g/serving), so adding additional protein is not required. However, if you find that you can’t make it to lunch without getting terribly hungry, extra protein would be a great idea.
Update: I’ve found that stirring in 2 T. whey protein powder and 1 tsp. refined coconut oil when I add the cocoa powder and sweetener really revs my metabolism! Add a little bit of almond milk if it’s too thick.
Another update: I actually prefer collagen over whey protein powder. Less taste. I cook the oatmeal; stir in my salt, sweetener, cocoa powder, and collagen; then top with half a sliced banana. Since I’m allowed 5 grams of added fat in a THM E meal, I like to add a splash of half and half, a few sugar free chocolate chips, or a teaspoon of natural peanut butter to the top of the oatmeal as well.
Want an overnight oatmeal version of this recipe? Check out My Fave Overnight Oatmeal! (You can also find that recipe on page 30 of my cookbook, Necessary Food.)
As always, check out the Notes section of the recipe for extra info. Check out the links in and below the recipe to see the products I use and recommend. Some of the links included in the recipe and blog post are affiliate links, which means that if you make purchases through these links, I make a small commission to help defray the costs of running this blog (at no extra charge to you). Thanks for your help!
You may also enjoy:
- Starting THM
- my recipe index
- my recipes grouped by fuel type, allergy info, and theme
- all my chocolate recipes
- my breakfast picture index
- Scrumptious Overnight Oatmeal 5 Ways
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- 1⅓ c. water
- ½ c. old-fashioned oats (use gluten-free if necessary)
- Hearty dash salt (don't skimp on this!)
- -
- 1 T. cocoa powder
- 3-4 doonks THM Pure Stevia Extract Powder (a doonk is 1/32 tsp.)
- -
- Sliced banana
- Unsweetened almond milk
- Microwave the first three ingredients together in a large bowl for 3 minutes. (I use a large serving bowl so the oatmeal doesn't run over in the microwave. If the oats aren't soft in 3 minutes, cook longer until the desired texture is reached. Some microwaves are stronger than others.) You could also cook this mixture on the stovetop until the desired consistency is reached.
- Stir the cocoa powder and sweetener into the oatmeal. Top with a moderate amount of sliced banana and a splash of almond milk if desired. (Sometimes I stir a little almond milk into the oatmeal along with the cooca powder and sweetener if I want it to be thinner or not so dark chocolatey.) Since we're allowed a teaspoon of fat in a THM:E meal, sometimes I add a teaspoon of coconut oil or peanut butter to the oatmeal. Smearing the peanut butter on top of the oatmeal after stirring the cocoa powder in lets you get more noticeable flavor.
- Update: I've found that stirring in 2 T. whey protein powder and 1 tsp. refined coconut oil when I add the cocoa powder and sweetener really revs my metabolism! Add a little bit of almond milk if it's too thick.
- Another update: I actually prefer collagen over whey protein for less taste. I cook the oatmeal; stir in my salt, sweetener, cocoa powder, and collagen; then top with half a sliced banana. Since I'm allowed 5 grams of added fat in a THM E meal, I like to add a splash of half and half, a few sugar free chocolate chips, or a teaspoon of natural peanut butter to the top of the oatmeal as well.
Want a chocolate overnight oatmeal recipe to eat cold? Try My Fave Overnight Oatmeal (you can find the recipe on my website or on pg. 30 of my cookbook, Necessary Food).
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WOW. This is delicious. I made it on the stove and used 1 tsp coconut oil, 2 tsp super sweet, one egg white, and collagen. Topped with half a large apple. I’ve made oatmeal a lot in the past few years, and I’ve recently gotten tired of the way I used to do it, so I stopped making it. Now I’m back on the oatmeal train!
I’m so glad you liked it, Hannah! Thanks for sharing how you did it. Way to go, adding protein!
Hi, what if I wanted to use peanut powder in it? Do you have any idea how much I could/should add? Thank you!
New to THM. I made this this morning and used 2 tbsp of peanut flour and 1/2 tsp of coconut oil. No collagen or whey and no fruit Do you know if this is still an E? BTW, I’m not a big oatmeal fan, and this was good. Thank you!
Yep, you’re probably right at your 5g added fat limit for a THM E meal. Great job!
If you’re using defatted peanut flour you could probably add up to 1/4 cup and stay within the 5 grams of added fat limit for a THM E meal. 🙂
I literally have this every morning for breakfast, Briana. (and sometimes lunch, too!) I have a small appetite, so I halve the recipe and leave off the banana most times for a FP!! Thank you, my friend, you are essential in my journey to losing some of my sugar swell. I don’t want to obsess- im only 14- but still… Love THM and LOVE YOUR BLOG!!!!!!!!!!!
So glad you enjoy it!
I’m eating this oatmeal for breakfast! Soooo delicious! And so fast and simple. I used black cocoa powder which gives it an oreo taste plus I added black raspberries we picked the other day since I don’t have any bananas right now.
Briana thank you for the suggestion to add the egg whites. I didn’t notice the flavor but really appreciate being full longer! Love all you do. Thanks so much.
What is hearty dash salt?
Add a hearty dash of salt to the oatmeal. 🙂 To taste. Oatmeal without salt is bland.
So yummy and filling. It’s only fault is the confusion it may cause due to how satisfying it is. Thankful for a satiating E Meal I can look forward to adding to my breakfasts. Thank you!
Haha…you are very welcome! This is what I had for breakfast too!
I have never liked oatmeal. I made this today because I keep reading it’s your fave. I used monkfruit w/erythritol blend from Costco. I used the tsp of coconut oil and some collagen powder. It was good. Very good. I’m testing my before and after glucose to see if it’s a wise choice for me each day. Thank you, it was delish. I ate half the serving, I filled me. My husband agreed to eat half before I made it, proclaiming he also I not an oats fan. We shall see. I may add pb to his tomorrow. And maybe gluccomannon for his blood sugar.
Yay! I’m so glad you enjoyed it, and I hope your body reacts well to it. 🙂
I can’t even tell you how grateful I am for this recipe this morning! I don’t know if it’s hormones or what, but I literally cried after the first bite lol. I’m so glad to have tried this recipe!
And that’s what I’m having this morning too! I’m so glad you like it – thanks for joining the easy chocolate oatmeal breakfast club. 😉
LOVE !!!!!! Your antique cocoa container. And going to have this chocolate oatmeal for breakfast this morning. I will add collagen since i learned about it from you and have been adding it to coffee at times so far. Still have not tried the single serve pecan pie. But will soon.
Since the oats (3) and the milk (2) already add up to 5 g of fat, how can I add in chia (4) or unsweetened coconut(3) or anything else to this and still keep it an “e” meal?
The fat in regular E or FP ingredients like oats and unsweetened almond milk are not generally counted. The 5 grams of fat only applies to added fats that are typically S ingredients. 🙂 For example, you don’t count the fat in your lean protein in an E meal. It’s not so much about the numbers as about keeping the carb and fat ingredients separated, and it’s OK to use a garnish amount of the opposite fuel to round out your S or E meal, if that makes sense.
So even the chia seeds would be “free”, so to speak? Thank you so much! I am definitely one of the “numbers” people THM talks about. This info will help me on both sides of the see saw. 🙂
No, chia seeds are considered an S ingredient, as are all nuts and seeds that I’m aware of. 🙂 (Almond milk is considered a FP because it’s so low in calories/fat and has a very low percentage of almonds to water.) So the fat in your chia seeds would count toward 5 grams of added fat in an E meal.
I made this, however I was missing the 3-4 doonks THM Pure Stevia Extract Powder (a doonk is 1/32 tsp.) what else could I use in place as it is very….blah. Thank You!
That would be the sweetener that you left out. 😉 Just use any low glycemic sweetener to taste. Pure stevia extract powder is super concentrated, hence why it’s measured in fractions of a teaspoon!
If I reduce the oats from 1/2 cup to 1/4 cup & reduce the liquid my half, would this become a Fuel Pull?
Breakfast is a meal, I’m forcing myself to have. The last thing I want is food, when I wake…I know (I’m an odd duck).
I think if I reduce the portion my half, it’d be easier for me to partake.
If you leave the banana off, then yes, it would be a FP with your changes. 🙂 You may need to adjust the other ingredients as well though, if you’re cutting the amount of oats and liquid in half.
I’m hoping this takes the place of my winter favorite: Coco Wheats! Thanks, Briana!
I love this recipe and eat it nearly every day too! I like to eat it with half of a single size container of Triple Zero Oikos Peanut butter banana yogurt! Yum!
I am loving this recipe! I added 1/2 tsp of coconut oil, maybe 10 Lilly’s choc chips and stirred in a little collagen! So yummy!
Hi! Have you ever used steel cut oats in your oatmeal recipes, or should I only use the old fashioned oats?
No, I’m afraid I’ve never tried steel cut oats. Since they have different cooking times, I recommend using old-fashioned oats in my recipes for best results.
Yum! My new go-to E breakfast!
So thankful for this to help combat morning sickness. I have 8 kiddos and have been desperately searching for something to help in the mornings when all I want to do is lay in bed nauseated.
Hi Sweet girl and hubby I enjoy and have for several years your posts and comments. I have your cookbook and refer to it many times. I love that you live your faith and are not afraid to share it. I need to tell you that I was not inclined to make chocolate oatmeal even though you raved and commented how it was your go to breakfast. Well, I finally tried it and have eaten it 5 out of 7 days! You can teach an old dog new tricks. (I am 80). Have a great day and God’s richest blessings to you both. (or should i say y’all) WB
Aw, you made me smile, Wilma! Kudos to you for trying it! I’m so glad you liked it. Thanks so much for reading!
Currently eating this for breakfast. So delicious! Definitely can see why this is your go-to—- it might become mine as well!
Wonderful! I’m so glad you like it, Rebecca!
I am really new to all this. I don’t have THM Stevia but do have the Gentle Sweet. Can I use that and how much should I use. Thanks!
Hi Marilyn! Yes, Gentle Sweet is just fine! You can use this chart to help convert between sweeteners (or just add Gentle Sweet to taste to make it just how you like it) >> https://media.trimhealthymama.com/wp-content/uploads/sites/4/2017/05/07222306/THM.Sweetener-Conversion-Chart.pdf
Always feel free to add more sweetener to my recipes than I call for; a lot of people say I undersweeten. 😉
If I don’t have a banana on hand, what could I add to keep this in E territory? Still learning… it’s delicious btw!!
You can use whatever fruit you like – or just omit it entirely. 🙂 Cranberries are good! I cook them in with the oatmeal.
Did I miss it somewhere…the one teaspoon of fat added to a straight E meal? You better believe that I add the wonderful yummyness of one teaspoon of butter stirred in! Or I have a boiled egg on the side with it’s yolk that only contains 2.5 gm of fat. But maybe I’m just not spotting the bit of fat in this recipe??
Nope, no teaspoon of fat in this, so you’re welcome to add whatever sounds good to you! Sometimes I smear a teaspoon of peanut butter over the top of mine.
Not sure how many I will gross out with this, but I actually will cook egg whites and chop them up small and toss in my oatmeal. I think egg whites are very bland and versatile like avocado. They kinda take on the flavor they are paired with. Even with sweet oatmeal. It’s more like a topping type mixture. I love my oat-egg bowls. 🙂
So do the egg whites cook from the heat of the oatmeal? Or are you saying them raw?
If you add the egg whites to the hot oatmeal immediately, they will cook somewhat (and you can always cook your oatmeal on the stovetop and whisk them in at the end while the oatmeal is still cooking to make sure they’re cooked all the way), but I use pasteurized carton egg whites anyway so it doesn’t really matter. 🙂
Quite tasty! Thanks for the tip about the egg whites. I’ve always had an issue with my oatmeal “wearing off” before lunch or snack time. It’s been several hours and I’m still good.
Thank you for this recipe. I am still trying to get my head around THM. Please explain why I could not just eat a hard boiled or scrambled egg with this for added protein?
Hi Paula! Welcome! This oatmeal is an E recipe that centers around carbs, and whole eggs are S ingredients (fats). Combining the two would give you a crossover (combining carbs and fats), which isn’t as conducive to weight loss. 🙂 You could scramble egg whites or hardboil an egg and remove the yolk and use it as a protein source with this, since the yolk is what contains the fats and egg whites are a FP ingredient that can be used with any fuel type. You could even whisk some egg whites into the hot oatmeal for a punch of protein.
Wisk in egg whites raw? Will they cook from the heat, or should they be added before cooking?
Thank you!
Annie Smith
Whisk them in raw (I recommend using the pasteurized carton kind to avoid both clumps and bacteria) right after cooking the oatmeal and the egg whites will cook perfectly! I don’t recommend cooking after adding the egg whites.
Could I add peanut butter to make it s crossover? YuM!
Sure thing! That would be amazing!
This recipe was absolutely fantastic. Thank you so much. It was exactly what the doctor ordered and hit the spot.
Woo whoo!!! Glad to have the recipe! 🙂 Thanks for sharing.
Thank you! I will try this for my chocolate-loving, picky eater little one. He has stopped liking oatmeal which was his staple breakfast with a little maple syrup!
One of the things I love about thm is chocolate for breakfast Asner you’ve given me another great breakfast option! I would have never thought to put cocoa and sweetner in my oatmeal. Delicious!! Thanks Briana!
This looks great! Can’t wait to try it!
I made your Detox Porridge today and it was great but what fuel type according to THM would this be?
Hi Diana! The Detox Porridge is an S. 🙂 This chocolate oatmeal is an E.
This is a yummy recipe…didn’t even need to use milk with it…..mmmmmmmmmmbananas and chocolate….thank you!