Peanut-Butter Banana Oatmeal
Ingredient allergen flags: Milk; Peanuts
Check actual labels and cross-contact. Allergen guidance and swaps
A substantial breakfast combines oats, milk and fruit for a busy training morning.
Ingredients
- 1 cup (80 g) rolled oats
- 2 cups (488 g) 2% milk
- 1 medium banana (118 g peeled), sliced
- 2 Tbsp (32 g) peanut butter
- 1/2 tsp (1.3 g) cinnamon
Method
- Combine oats and milk in a saucepan. Bring to a gentle simmer, stirring; cook 5-6 minutes until creamy.
- Stir in peanut butter and cinnamon. Add the banana and serve.
Ingredient substitutions
Apple-cinnamon: replace banana with chopped apple and keep the cinnamon (no tracked allergens added). Nutrition shown is for the base recipe.
Allergy / dietary substitutions
Peanut: use the same amount of tolerated sunflower butter. Milk: use a tolerated fortified soy or pea drink; soy adds soy. Check every label.
Training-day additions
Add toast or another piece of fruit if this is not enough.
Store / pack
Best made fresh. Refrigerate promptly and use within 3 days; add milk and reheat to 165°F.
Approximate nutrition / serving
850 kcal · Protein 38 g · Carbohydrate 112 g · Fat 31 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Check oat packaging for your allergens; for celiac disease use a suitable gluten-free product. Nut/seed spreads can share equipment or include other allergens.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F1: USDA FSIS: Leftovers and Food Safety
- F5: FoodSafety.gov: Safe Minimum Internal Temperatures
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 1 cup (80 g) rolled oats — USDA SR Legacy FDC 169705; 80 edible g
- 2 cups (488 g) 2% milk — USDA SR Legacy FDC 171267; 488 edible g
- 1 medium banana (118 g peeled), sliced — USDA SR Legacy FDC 173944; 118 edible g
- 2 Tbsp (32 g) peanut butter — USDA SR Legacy FDC 174294; 32 edible g
- 1/2 tsp (1.3 g) cinnamon — USDA SR Legacy FDC 171320; 1.3 edible g
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