Chocolate Oatmeal – THM “E”

Like many people who begin eating a la Trim Healthy Mama©, “E” meals, particularly breakfasts, were tough for me. I loved oatmeal for breakfast, but couldn’t imagine eating it without a ton of butter.

Of course, you can eat your oatmeal with a lot of butter “on plan” if you wish, but Crossovers (meals that combine a lot of fat and a lot of carbs) aren’t conducive for weight loss.

This recipe may have just saved oatmeal for me. It’s creamy without a lot of fat. It’s a clean “E” in THM parley. Here’s how to make it.

THM "E" Chocolate Oatmeal

Chocolate Oatmeal

THM “E”, moderate carb/smart carb, low fat, sugar free

In a small saucepan, combine:

– 1 cup unsweetened vanilla almond milk (for a creamier texture, but you can use water if you prefer)
– 1/2 cup rolled oats (old-fashioned oats, not quick)
– 1 T cocoa powder
– dash sea salt or mineral salt

Bring to a boil then cook on very low heat, stirring occasionally, until oats are the texture you like.

(I prefer to cook it for several minutes, allow it to sit for a few minutes, then reheat later, adding another 1/4 cup cashew milk. This increases the creamy factor and also the volume of the oatmeal, which fills me up better. But it’s not necessary.)

When cool, add:

– dash of vanilla extract
– sweetener of choice (about 1/4 tsp Super Sweet or 1/2 tsp Gentle Sweet is enough for me since the bananas add their own sweetness)
– up to 1 tsp butter (this amount of butter keeps it in “E” parameters)

Top with:

– 1/2 a banana, sliced (you could also sub the vanilla with a dash of banana extract, I love it this way! I get my extracts from OliveNation. They have all-natural, organic extracts so you don’t have to worry about ingredients you’d rather avoid. Their prices are great too. Click here for banana extracts, here for vanilla.)


  • up to 1/2 cup berries of choice
    – you could also omit the butter and instead top it with 2 tsp diced nuts

For more protein, I often add a scoop of collagen to this recipe, stirring well to avoid clumps. If dairy isn’t a problem for you, try eating your oatmeal with a half cup of 0% Greek yogurt or stir in 1/4 cup egg whites into hot oatmeal and stir until they’re incorporated.


Here’s a tip when it comes to those E meals that many THM’rs find difficult, especially those of us who love coffee with cream in the mornings! Try moving your E meal to lunch, afternoon snack or dinner. Many health experts say we should “eat breakfast like a King, lunch like a Queen, dinner like a pauper. We need more calories when we’re more active, which for many of us is earlier in the day.

“E” breakfasts tend to leave me too hungry, so I stick with eggs and other hearty, fatty “S” meals at that time (especially since I’ve been nursing a baby in the night!). But a creamy bowl of oatmeal is lovely for lunch. I’ve enjoyed this as a simple supper at the end of the day when I’ve eaten only “S” meals all day (oops – tell me I’m not the only person this happens to!).

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