No Oat Oatmeal… It’s No-atmeal!

When you’re looking for a protein-packed breakfast, eggs and meat seem like the most obvious choice. But if you go for the most obvious choice every single morning, it’s easy to get stuck in a rut. So on those mornings when meat and eggs aren’t what you’re craving and you wake up feeling less like a hunter and more like a gatherer, try Mark’s Daily Apple reader Doug Descant’s ingenious recipe for No-atmeal.

Pronounced “note-meal” (as in, no oatmeal) Doug’s recipe, that he submitted for the Primal Cookbook Challenge, is for all you ex-cereal lovers out there and for anyone who needs a warm bowl of comforting goodness on a cold winter morning. As Doug says, “it’s a hot meal full of essential proteins and fats, not to mention the necessary vitamins and minerals, in order to stay energized for the cold weeks ahead.”

In Doug’s recipe a blend of pecans, walnuts and a dash of flaxseed is warmed up with almond milk custard, mashed banana and almond butter to create a wholly satisfying hot cereal. The texture is rich and so is the flavor, especially when you add warming spices like cinnamon, nutmeg and ginger and a topping of fresh berries and almond milk. Just thinking about eating No-atmeal for breakfast is guaranteed to coax you out of bed in the morning.


  • 1 small handful of walnuts
  • 1 small handful of pecans
  • 2 tablespoons ground flax seed
  • 1/2 – 1 teaspoon ground cinnamon
  • 1 pinch of ground nutmeg
  • 1 pinch ground ginger
  • 1 tablespoon almond butter
  • 1 banana, mashed
  • 3 eggs
  • 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
  • 2 teaspoons pumpkin seeds
  • 1 handful of goji berries or fresh berries


Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

Whisk together eggs and almond milk (Doug uses a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.

Sprinkle pumpkin seeds and berries on top. Add more almond milk if you want. Lick the bowl clean!

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177 thoughts on “No Oat Oatmeal… It’s No-atmeal!”

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  1. Oh my gosh this is exactly what I would have liked this morning! Totally doing this tomorrow. I think I’ll skip the banana, add applesauce, and sub coconut milk for almond milk. THANK YOU!!!

    1. That’s such a great idea! Since i’m allergic to banana, i was wondering what some substitutions might be. Thanks

  2. So cool. I’ve been enjoying a similar morning meal on occasion:

    Handful of Walnuts, Pecans, and Almonds. A few berries, sprinkle on some shredded coconut and then pour on some coconut milk. It’s kind of like eating cold cereal, it’s quick and easy too. I’m definitely going to try this recipe because I used to love a nice bowl of steel cut oats on a cold winter morning!

  3. I have similar (but simpler) recipe as well. I do this when I feel like oatmeal and cereal.

    I mush 2 bananas,
    mix in some protein powder
    walnuts, flax, coconut shred and frozen blueberries

    When you microwave for 1.5 min, the blueberries thaw, but stay cool, where everything else warms. It’s delightful.

  4. Thanks for the great recipe! I’ve also been making something similar, but simpler. I like that this has eggs in it, though I’ll nix the banana.

  5. WOW. Is all I have to say.

    Ok not really, so when is this collective Primal cookbook on its way to the publisher?! 😉

  6. I love the granola from Elana’s Pantry! I have made it with a number of dried fruits and eat it dry as a snack or with milk (whatever type) for “cereal”.

  7. Woah, that sounds pretty frackin’ good. I suspect it would be a treat for most folks due to the insanely high calorie count?

  8. I’m a newbie here and I think people eat raw eggs on PB but I haven’t gotten to that quite yet. Are the eggs in this just barely cooked?

    1. no, they’re cooked. well, they’re cooked when i make it.

      from what i understand, you can eat raw pasteurized eggs, but not raw unpasteurized. MDA community correct me if i’m wrong please.

      1. Pasteurizing is easy, and it allows the body to absorb more of the protein and nutrients in the eggs. Raw unpasteurized carry minimal risk of salmonella from what I’ve read. I pasteurize the eggs if I use them in shakes. For a recipe like this, you’re lightly cooking the eggs, so it should be fine.

      2. It also depends on your source. Eggs from a small home-raised flock have very little risk of salmonella. If you have a local farmer nearby who sells eggs from a small, pastured or free-range, healthy flock, you have little to be concerned about.

        1. It doesn’t matter where the chickens are raised, it matters how often they’re checked for diseases. I’ve never been poisoned by a factory farm egg. But I did get salmonella from a small free range backyard flock. Salmonella is in wild birds and its very easy for a pastured chicken to pick it up. They don’t show any obvious signs of sickness either. Make sure your source is OCD about checkups, whether the flock is organic, pastured, small – or not.

  9. Looks good, but also it’s quite high in PUFAs and sugar.

    A single banana will have more carbs and sugars than a packet of instant oatmeal.

    1. dude, if you are worried about the carbs and sugars in a single banana then you might need to take a step back, take a big breath, and relax. Bananas, yes they are relatively high in carbs, are a great source of energy and micronutrients, and good for the digestive system.

      1. well some of us keep our carbs under 125 grams per day and at 25 grams a banana eats up an awful lot of the budget

    2. Thing is the sugar in a packet of oatmeal is not the same as the sugar in a banana. The sugar in the packet of oatmeal is refined cane sugar that is SUCROSE and the bananas sugars are FRUCTOSE. The banana is better than the oatmeal packet. I wouldn’t worry about the sugars in the banana.

      The polyunsaturated fats found in the nuts and seeds are not to be feared. These PUFAS aren’t bad for you. I would focus more on the MUFAS, but PUFAS are unavoidable.

  10. Will try this or a version of it for the kids who get a little tired of eggs every morning.

  11. According to fitday, here is the breakdown for the recipe as listed, using a medium banana:

    744 calories
    57 g fat
    41 g carbs
    24 g protein

    That’s a bigger breakfast than I can handle. I need to think how I can modify it.

    1. it really depends on how much of everything you add. i used this on days when i know there is going to be a significant gap b/t meals. eat to live, don’t live to eat and you should be fine. please let me know how you modified it. nothing is beyond improvement. thanks for the comment

    2. Cut the recipe in half. 1 cup gets reduced to 1/2 cup for example. Come on cavewoman lol.

    1. agreed. I’m a broke college student and there is no way i can afford this kind of eating. oh well.
      I’m still cleaning out my new roomate’s pantry from all his old roomates. eating anything and everything he’s got left over so i dont need to buy anything.
      hopefully someday i can eat primal.

      1. For rich folk? Yeah why not implement the ideas of the paleo but still eat beans/tofu/meat alternatives to cut down on the budget. Milk is a super cheap nutrient dense food as well. Don’t overlook that, even though milk isn’t paleo. You will be ok I promise unless you are lactose intolerant. .

      1. mine went down, too. processed foods and boxed cereals, cartons of juice…that stuff’s all spendy.

        1. but it’s also true that a person buying rice, beans, pasta and ramen bulk would be feeding themselves much more cheaply than I was at the time I switched. this diet is much more spendy than my college diet but cheaper than my suburban middle class diet was. so i guess it depends on what you’re changing from.

        2. I was coming off whole foods. Mainly tons of oats, rice, beans, fruits. Primal still way cheaper if you know how to shop.

          The Ramen days were when I was really paying through the teeth. Those foods didn’t fill me up. This also doesn’t count the pile of money I was spending on meds/supps to be able to function while eating them.

        3. agreed! my bill went from over $200 – $160 depending on who i’m feeding.

          over consumption affects our bank accounts as well as our stomachs.

          buy what you need to survive for a week and won’t spend as much. i think people tend to go the g.s. hungry and/or buy more than what they need. if you eat one apple a day, don’t buy 10.

        4. Exactly your paying for the high cost of advertising/marketing and the excess packaging and overhead costs.

      2. Ours too… my boyfriend and I are both in our early 20s and ‘broke’ – I’m a SAH and he isn’t making a killing at his job. Our food bill went down considerably once we figured out how much crap we were eating and stopped!

        1. Our family has been mostly free of “boxed” meals for several years, and in the beginning that did cut down on our bill significantly. But we were using beans as a meat supplement at least once a week, and eating a lot of potatoes, pasta and (homemade) bread. Now that we’re trying to introduce a lot more real meat and fresh produce, it is getting more expensive again.

  12. Or Jamie, maybe the no-oatmeal could be good on days when you are fasting and having only 1 or 2 meals.
    I like your idea to use apple sauce.

  13. No offense, but what a high carb, high sugar disaster. I’ll stick to zero carb, where I don’t have to have breakfast and can go 15-16 hours without food by eating just meat. I’ll stay lean and strong on that.

    Mosh, at least you are sane.

    1. Most people here do just fine eating more than just meat, Katelyn. Not everyone over at ZIOH is in perfect health, so it may work for you, but not everyone.

  14. I, too, wouldn’t want such a high-sugar/carb breakfast every day, but it would certainly make a lovely occasional treat. My partner, however, “can’t function” without a hefty boost of carbohydrate for breakfast, and lives for his cereal and milk. I’ve creted the next best thing, so that at least grains and refined sugars are eliminated from his morning ingestion:

    I use whatever nuts and seeds are on special – everything works once it’s toasted – and I suspect the same would be true for this No-atmeal recipe…

    I’ve had a small bowl as a treat once or twice, topped with cream rather than milk, and some defrosted blueberries. It’s a dessert for me, and absolutely occasional while I work on leaning out!

    1. first of all, awesome blog.

      second, i didn’t intend for this to be eaten every day. once a week at most, if you’re using a banana.

  15. 15 hours without eating anything and then just eating meat? Yeah, that sounds balanced…
    It’s a point of view with the notemeal – And, to add a bit of science to the opinions here; a meal like this every 4 to 5 days helps reset your leptin receptors and will actually accelerate fat loss.
    Lo carb eaters do very well eating something medium glycemic index wise once/twice a week. There’s nothing in this that is going to hurt you eating in that frequency. Give the idea a try.

  16. Looks yummy, even if sadly too high carb for me.

    For those of you who are immunocompromised (or would rather not risk salmonella poisoning), you could substitute plain pasteurized egg whites in the carton (NOT liquid whole eggs — full of nasty additives). I make my own mayo with them as well.

    Susan 🙂

    1. i used free range eggs from a local farmer and they are cooked well enough when i make it.

      i totally agree about using “All Whites” instead of whole eggs from the grocery store.

    2. Sure, if you like running out of biotin. Egg white is avidin city (look it up) and this recipe doesn’t cook the egg white enough to inactivate it all.

      I am choking on my words as I write this but for crying out loud, the recipe is full of seeds anyway–use flaxseed as a binder if you just can’t do the egg.

      Or leave the egg out and don’t worry about binders. Mark has a much simpler version of this recipe in one of his cookbooks (the quick recipes one) and there’s not a single egg in the entire recipe. And it works. I just made it this morning.

  17. A friend of mine sent me the link to this recipe and it looks fantastic! Would you happen to know the nutritional info? Thanks so much!

  18. Thank you! Oatmeal is something I’ve really been missing. Even when I did eat it regularly, I added almond meal and flaxseed to feel better about it. But THIS…wow. Tomorrow morning, for sure.

  19. I make something simular to oatmeal regularly for breakfast but its a bit simpler yet simular. Just grab

    – Half can of Libby’s canned pumpkin
    – Flaxseed milled
    – Frozen Berries
    – 1 Egg + some Egg whites
    – Dash of Coconut Milk

    Mix it all up in a hot saucer heating it through lightly (add coconut milk first) once heated add some berries and pecans plus cinnamon. Delicious!

    1. dude that sounds freakishly good. getting pumpkin when i go to the store today.

    2. Yeay! I have about 15 pie pumpkins from my garden and I wasn’t sure what to do with them all now that I shant be making pies and breads. This sounds perfect!!

  20. The tragedy is that this looks like a really nice breakfast, yet I am far too lazy to make it and far to content with eating the same thing over and over again (scrambled eggs and fruit with coconut cream)…

    1. I don’t see how that’s a tragedy.

      My breakfasts are usually poached eggs with cheese and a glass of milk. Weekends are either smoked salmon wrapped around cream cheese (yummy, but expensive) or big omelets made with egg yolks and whole eggs in a 1:1 ratio.

      That’s right, people. I throw out the whites and keep the yolks. And I eat dairy, gasp!

      1. A very smart approach to eating eggs. If you just cannot eat a whole egg, the white is junk compared to the yolk. Get your protein somewhere else that won’t eat up your biotin reserves. (Do we have biotin reserves? Probably. We seem to store quite a few of our vitamins for later use.)

    2. For sure! Look delicious, but I’m also perfectly content with my cheaper, 30 second preparation, lower-carb coconut flakes. They never seem to get old.

    3. i agree dude. that’s not a tragedy. you do what works for you and anyone who tells you different can go…well use your imagination.

      scrambled eggs and fruit with coconut cream are far better choices than the IHOP endless stack of pancakes…mmm pancakes!

  21. I’m pretty content with 4 hard boiled eggs, spinach, and almonds for brekky.

    Although this looks good for a weekend.


  22. I tried this this morning…I heated it up on the stove and honestly, it tasted like eating raw pancake batter with nuts mixed in. So then I tried to actually make pancakes out of it, and when that didn’t work, I just made a spinach and cheese omelet. lol

    1. Did you sub applesauce? I’m curious, I used half a banana, and it turned out great! Plenty think, I also cooked it longer…

  23. There are lots of ” granola” recipes on raw food sites for those who miss it. They tend to use nuts and seeds. They can be time consuming to make but if you make enough you’ll have it for a long time. I like to eat “graw”nola as a snack sometimes. Got a few recipes I can share in the forums.

  24. Sorry! But the idea of making primal “oatmeal” is like being a vegetarian and eating tofu hot dogs in order to “fit in”. It just doesn’t work for me.

    1. I’m sorry it doesn’t work for you. It’s really hard going against conventional wisdom, yet trying to “fit in” w/ conventional wisdom. My creativity has doomed me to never really being a “Krog.”


  25. “Sorry! But the idea of making primal “oatmeal” is like being a vegetarian and eating tofu hot dogs in order to “fit in”. It just doesn’t work for me.”

    Its got nothing to do with fitting in and I wouldn’t compare it to eating tofu hot dogs.
    Some of the comments have been really rude. If it doesn’t suit you, that’s fine.

  26. Yesss, I always find that when I start trying to replicate non-primal dishes in primal form, that they are often just as carb Efficient. They are also very very calorie dense. Makes sense though since the base is always a nut meal.


  27. I agree with Sue. If it doesn’t suit you you don’t have to put everyone else down. Did anyone read that “Diet as Dogma” post? If you didn’t, check it out! If you did, maybe take a look over it again and let it sink in.

  28. a bowl of GF oatmeal would be less carbs,lower tannins,maybe lower anti-nutrients and probably easier to digest for many people.

    I have to agree with others though…for me it’s either meat/eggs and veg/fruit or I’m not hungry enough to eat yet.

  29. I am so going to try this.

    I use in-shell pasteurized eggs. Since they’ve been carefully heated in warm water (not cooked) the nutrients are more bio-available. I’ve experience salmonella poisoning once too often.

    (And, no, organic eggs are not safer.)

  30. Weighing in that I just made this according to spec and it was pretty tasty. Odd, due to the consistency of the eggs, and the cooked banana, but still tasty.

    Beyond the taste, I knew it was a healthy and nutritious meal going down, and it filled me up nicely. Great way to follow up my morning workout.

    Not to mention it was fun to make. If you know how to work quickly in a kitchen and not dilly dally, it shouldn’t take any more than 15 or so minutes. Well worth the time for something that seems to me more of a treat, than a daily staple.

    I suspect that it would behoove some of you commenters to get off your high horses, and not be too rigidly fixated on one idea (‘no carbs whatsoever’) that you can’t even branch out and try new things.

    I mean seriously, I’m all about primal, low carb living, etc. but I seriously doubt that when Grok came across a banana (or whatever plantain-like predecessor it resembled in his day) he would freak out and run away for fear of gaining love-handles.

    1. I echo Joe and Sue’s comments. The PB provides a framework and principles for living a healthy life. A big part of that is being flexible. Even I wouldn’t eat this on a daily basis, but there is room for it in the context of the PB. Yes, it’s a little carb heavy, but if your eating in the 100-150 maintenance range and your consuming 2500 calories a day this meal is reasonable. Too many calories or carbs for you? Adjust the recipe to fit your needs. Again, the point is that it’s the principles that matter. Once you Grok the PB you can alter recipes and workouts and certain lifestyle behaviors to suit you personally.

      p14157 – I usually get this sort of response from at least one person when we publish a Primal variation on non-Primal food. I get it. That said, in my experience this type of recipe really does help the newbie, the person that needs help transitioning to the PB. And heck, it’s kind of fun seeing what healthy Primal creations we can whip up in the kitchen.

      Thanks for all your comments, everyone. I love the feedback. Grok on!

      1. Mark,

        Thank you for throwing the initial wrench at conventional wisdom and giving us a place to throw our own wrenches.

      2. I think it’d be a great breakfast just before a race. yeah yeah I read about over training, but I dont. I just like to run.

    2. if he did run away from the prehistoric plantain, he might have logged it as a “sprint” on his weekly workout journal, which was probably a flat rock.

      i agree. a banana once a week isn’t going to kill you, unless you try to swallow it whole.

      1. Thanks for this recipe Doug I actually loved it, I’m just looking for some interesting healthy options in the morning so this is perfect. Some peoples comments make me feel like the least fussy eater in the whole ha! Had no idea people did so many crazy cut outs over a banana? a egg? Thats a crazy world I’m not part of, I LOVE all food but I’m a professional dancer so just looking for what you gave so thanks! Some of the people commenting need to live a little!

  31. ohhhh my god this made for a wonderful breakfast =) I have a systemic inflammatory disorder and so can’t eat ANY starches, and porridge in the morning is one of the things i’ve really been missing…

  32. Awesome!

    First of all, let me apologize for not responding to this sooner. I was reading the latest post on MDA and happened to come across it. I want to thank you all for your comments. While I may not agree with a few of them; I will definitely take each suggestion to heart.

    I knew I would catch some flax…, sorry I mean flack for using the high carb banana. As Mark and others suggested, you can modify it to fit your nutritional needs; in regards to proteins, fats, and carbs.

    One person used apple sauce, so what makes blending up an organic apple any different? I also feel that roasted butternut squash or pumpkin would work quite well.

    The main reason I used a banana was because I had one that would have gone bad in the following days. I figured that I better use it and get my money’s worth. If I’m trying a new recipe, I’d rather use items I already have than go out and spending more money. (BTW, I spend less at the g.s., as well, since going Primal.)

    Many of you may not think it’s necessary to “Primalize” non primal recipes, and that’s totally cool. My kitchen is my canvas and the PB ideals are my brushes. I just dig creating new dishes based on my eating style.

    As far as the caloric content is concerned, modify it to your needs. I used a medium banana and about 1/3 – 1/2 c of nuts chopped. I used organic raw almond butter and make my own almond milk. All this isn’t set in stone. In fact, I’m going to try it w/ coconut milk and pumpkin the next time I make it.

    I eat to live, rather than live to eat. This meal definitely keeps me full and energized well into the afternoon.

    I am a fire fighter paramedic who works at a very busy station. It is not uncommon for me to be away from my PB lunch kit at the station for hours on end. With that in mind, “No-atmeal” is the fuel I need to keep me going strong.

    Am I trying to win the contest? That would be cool; however, a greater reward would be for someone to use this recipe as a transition into the PB style of living and then telling me about it later.

    Thanks again for the comments and please let me know how I can improve this recipe.

  33. Oatmeal used to be my favourite breakfast food before I went primal, so this recipe will be enjoyed at least weekly. *__*


  34. I made the no-atmeal for the first time this morning and it was pure genius. Thanks for sharing!


  35. Thanks for the comments Stephen and paleo_piper. You guys have awesome blogs. I’m looking forward to reading them.

  36. I really like my protein in the morning! Thank you for this no-atmeal recipe, it is absolutely incredible!

  37. I just made this and it was excellent. I ate only half of it so no problem with excessive carbs or calories. I put a few blueberries and raspberries on it and some whole milk, too. Next time I’ll try it with pumpkin instead of banana. Thanks for the tips, folks.

  38. Thanks for the comment, Roadrogue. Let me know how the pumpkin turns out. I’m gonna try it tomorrow.

  39. just wanted to give you guys an update.

    i just made this, but substituted 1/2c pure pumpkin for the bananas and it was awesome!

    you may have to adjust the spices according to your taste, but i think this is a great low carb meal that would work for those of you who need to be a little strict about your carb intake.

    there are 11g of carbs in the 1/2c pumpkin that i used, which is drastically different than using a banana.

    give it a shot and let me know what you think or if you have any suggestions.

  40. Really good! I made some this morning. I didn’t have time to finish it before I had to run out the door, so I’m eating the rest now as my post-workout snack/lunch (it’s 2:15 pm and my schedule’s a little “off”!). I didn’t use any berries and I made it with coconut milk. Pumpkin would be excellent!

  41. I’m glad you liked it Jenny. What kind of coconut milk did you use? I looked for some the other day, but wasn’t too interested in what I found.

  42. I used something called “SO Delicious Coconut Milk.” It’s in the cooler in the health food section at our grocery store and comes in a carton rather than a can. I bought it because I had a coupon. Someone who knows more than I could tell you if it’s actually “primal” or even good for you! I think regular coconut milk would be too thick.

  43. it sounds primal enough. it really depends on what else is in it. better for you than milk i’d imagine.

  44. A former oatmeal lover, this could be the ticket for fulfilling that craving. I am definitely trying it next weekend. As a disc golfer who goes out and plays for 5-6 hours straight without sitting down, I need some carbs to go with my protein & fat. If I don’t get plenty of liquids, potassium, and carbs, I’m prone to leg cramps after a day of disc golf.

    1. that’s awesome dude. let me know how you like it and how the disc golf went. gotta course by my house that i need to visit. do you have any good links to the rules and where to get the discs?

  45. sure do. for starters.

    ebay has tons of discs. To start out, buy a BUZZZ or ROC — both are good all around discs. There are 100s of different discs, each with their own unique flight characteristics (obviously there is considerable overlap).

    the sport is essentially free (buy a disc, pay to enter some parks), it’s great walking exercise, and as you get better, you’ll be surprised at how many fast twitch muscles you need to deploy in order to propel the disc from your hand to a basket 350 or more feet away.

    1. um yeah i think i’m hooked. i used to play golf but wasn’t very good at it. it’s too damn expensive and a big stress on the heart (in regards to how pissed off on can get on a par 3)

      DG looks to be very relaxing and laid back. as soon as the weather clears up here in houston, i’m gonna jog to the course and give it a shot.

      thanks for the info.

      1. ok i have to ask. any tiger woods jokes floating around the disc golf community?

        1. of course but I think Tiger Woods jokes are floating around EveryWhere

  46. I just started going Primal and made this for breakfast this morning. OMG, it’s AMAZING! I used two eggs instead of three, soy milk instead of almond (it’s all I got for now) and added a dash of coconut milk. I used a combo of almonds, pecans and walnuts, about .20 oz. I topped it off with some blueberries.

    I plugged it all into FitDay and came up with the following:

    413 calories
    24.6 grams of fat
    34.5 grams of carbs
    18.9 grams of protein

    This is way better than oatmeal! 😀

  47. It’s me again!

    I found that making this over the stove, over low heat in a saucepan turns out better than in the microwave. It starts to resemble scrambled eggs at first, but don’t panic – keep whisking like crazy! It comes out smooth and creamy.

    This is seriously addictive Doug; I’ve been eating it almost every morning since my last post!

  48. WOW…making it with pumpkin (and a little bit of honey) is like having pumpkin pie filling for breakfest! Just when I thought it couldn’t get any better, it did! It also comes out thicker with pumpkin. YUM!

    1. I like it better with pumpkin too Pat. Not that the banana version isn’t freak’n good, but I like the pumpkin for its heartiness.

  49. I really wanted to like this and maybe if I had some berries on hand to throw in it, the taste might have been better. I didn’t follow the recipe exactly because I just didn’t have all the ingredients. I could ‘feel’ the eggs cooked in there, I just couldn’t taste them. Maybe next time I’ll throw some berries in it or something to give it more flavor.

    1. Really? Good luck with that. See you back here in a few years.

      For now, quit trolling. There’s plenty of sites out there advocating oatmeal and Spam. They’d love you to hang around and spam them.

  50. i have to agree…no microwave, just a few extra minutes o the stove to make a healthy hearty meal. ~j

  51. Just made a 1/2 recipe for lunch. Surprisingly tasty – much better than oatmeal or oat bran in my opinion. With Primal the hardest thing for me is the psychological issue with eating so much fat (even though it’s good fat!). I’ll get over it I am sure, but it is difficult!

  52. Wow—I just made this for breakfast, but I subbed some pumpkin puree instead of bananas (didn’t have any). It is divine!

  53. I’m really curious how adding chopped up hazelnuts and some cocoa powder would turn out? Like chocolate/hazelnut/pumpkin pie filling?!


  54. I just made a half recipe of this for lunch (using 2 eggs), substituting coconut milk for almond milk and pumpkin puree for banana, and it was pretty tasty. I resisted the temptation to add a bit of splenda, since I’m trying to re-train my sweet tooth and avoid artificial sweeteners. I also don’t know that I added quite enough of the spices – I didn’t measure them. But this is a great alternative to my traditional breakfast of fried or scrambled eggs, for the rare occasion I get sick of them, and it’s got a great nutrient balance (I don’t actually like banana, but I’m too sensitive to carbs to eat them, so pumpkin is a great sub).

  55. I made this the other day using pumpkin, with nuts I’d roasted myself, heavy cream, and coconut flakes on top. omg. Doug, this stuff is great!

    1. I hear ya dale. Just had it w/ pumpkin this morning. we about to have a freeze here in houston.

  56. Hey cave gals and guys,

    I want to give you an update on the no-atmeal.

    I just made it using 1/2cup of cubed butternut squash that I roasted last week for another primal recipe (coming soon hopefully)

    I prefer this version because it doesn’t involve anything that comes out of a can.

    Here are the changes:

    -1/2cup butternut squash cubbed and roasted with coconut oil and spices (mainly cinnamon, pinch of salt, all spice, and a touch of local honey)

    – I put it in a 400* over for about 30min

    – Let it cool down completely.
    – I used coconut milk instead of almond milk. better IMHO

    Everything else is pretty much the same. Try it and let me know what you think.

    1. oh yeah, 1/2c of butternut squash is about 8-9 carbs. says my blackberry

  57. Doug, thanks for this brilliant idea!

    I eat pretty low carb in general (moving towards primal) but had never given up on a bowl of oatmeal for breakfast. I’d have a boiled egg, coconut oil and some whey protein as well, so figured that these would modulate the insulin spike, but even so I would generally be getting hungry a max of 3 hours later. Well, I made your Noatmeal this morning, with ground almonds, shredded coconut, whole milk and 1 banana and 4 eggs for two people – and it’s been 4 and a half hours and I’m still not really hungry. I’m just now starting to feel like I could eat something, but I wouldn’t starve if I didn’t.

    Thanks so much!! It’s delicious and I will be trying all the variations! I’ll be thinking about going grain free too.

    1. Lucy, you just made my day. I’m glad you enjoyed the No-atmeal. Enjoy the new sense of life you get from going primal.

      Grok On!

    2. I, too, am like Lucy and ate pretty low carb before I started making the albeit slow transition over, but always had to have something that was filling in the morning or else I would be like that person that didn’t get their cup/pot of coffee. Even before, this was typically the only meal of the day that I had carbs and it was steel cut oats. I just made this, Doug, and it was amazing! Thank you so much for the recipe. I tend to workout a good bit and so I am not even afraid to try this every day *gasp*. I also did like Lucy and used 2 eggs, mainly due to cost reasons. I’m so full that I should be able to skip my typical “mid-am snack”.

      I agree with another poster above that if so many of you are so worried about a SINGLE banana, you really should take a step back and reevaluate. Thanks again, Doug! I look forward to more of your recipes.

      1. Thanks for the kind words Brigette. I’m happy you liked it. Best of luck to you in your new PRIMAL life.

  58. Wow, this looks amazing! I am not an oatmeal fan so trying this ‘no-atmeal’ will be nice. I actually went out and bought the ingredients yesterday so I know what I am having for breakfast. I’ll let you know how it turns out!

    Can’t wait


  59. This recipe is awesome. I just made up a batch for tomorrow morning with the following additions: zest of 1 orange. about 1/2t salt. A drizzle of real maple syrup over the finished product. FANTASTIC. It should be noted that I’m not particularly fond of oatmeal and normally CAN’T STAND bananas. Also – there’s no way I’ll be able to eat this whole recipe in one sitting – I’ll just freeze the rest and save it for next week!

    1. Hey Jeremy,

      Thanks for trying it. If you’re not big on the bananas, try it w/ organic canned pumpkin. Lower carbs and pretty freak’n awesome too. A little dash of allspice kicks it up a few notches as well.

  60. I love these ultra-sophisticated caveman recipes! This is just the kind of meal that makes me feel rubbish (anything with ground nuts/ seeds as a grain imitation seems to do that). I eat this kind of thing occasionally, and I try to justify it as primal, then regret it and realise that a bowl of raw oats (not so evil) with water/ milk and berries would probably be just as primal and make me feel a lot better.

    If it works for some people, go for it, but it seems like a big investment of time/ money for a relatively high carb, processed, not so primal meal.

    But, of course, it’s the removal of grains that is important to the primal diet and sometimes that kind of principle is the key to the PB working. But, I would recommend anything with mashed, cooked banana and ground nuts going into the ‘rare treat’ category.

    I’m not trying to be critical, just looking at the other side.

  61. i started making this recipe in jan when i first went primal and LOVE it. in fact, this recipe was one of the things that helped me quickly transition into primal without feeling deprived of grains (i’m like a junkie). however, i was never a fan of cinnamon oatmeal, so i substitute the spices in the recipe for shredded coconut and cocoa powder and a dab of vanilla extract. when i make this it lasts for 3 breakfasts, its so filling i can’t imagine eating the entire thing in one sitting.

  62. I was interested in making this until I saw how many calories were in it!! 🙁 I need to figure out how to make this without so many calories.

    1. sandra,

      you can substitute organic pumpkin for the banana which will bring the calories and sugars down.

      you can also cut down the amount of nuts as well and still have it come out the same way. give it a shot and let me know.

    2. OK … I’m relatively new to this primal concept. Aren’t we more concerned about moderating our insulin production than counting calories??? Are we better off with a higher calorie low glycemic meal (like noatmeal) versus a lower calorie alternative that generates a more robust insulin response?

      I tried noatmeal for the 1st time this morning after a moderate workout (few dead lifts, pull ups, push ups, sit ups, body-weight squats) and LOVED IT! I may reserve noatmeal as a breakfast on days that I work out a little harder. Thoughts????

  63. I made a similar recipe this morning:

    1 mashed banana
    1/4 cup of coconut milk
    About 16-20 chopped almonds (I soaked them overnight)
    1 tablespoon of honey (optional)
    2 tablespoons of coconut flour
    2 tablespoons of cinnamon
    1/8 teaspoon of ginger
    1/2 cup of frozen blueberries

    Mix it all together and serve. :]

  64. I had this for breaky this morning – just like the real thing if not better!! And I didn’t find mine sweet at all – my banana wasn’t very ripe. I added blueberries and a generous splash of heavy cream yum!! 🙂

  65. glad you liked it Low Carb Princess. keep living life.


    you have decided my breakfast for me tomorrow

  66. okay I am a newbie here also, and I cannot see myself eating a delish pancake recipe WITHOUT SYRUP…help! how can i have syrup on my pancake without indulging in sugar?

    1. This thread is about Oatmeal replacement, not for pancakes, however we will indulge you 😉

      Cherie, I was fortunate as I was never one to like my pancakes swimming in syrup, as I never even used much syrup to start with, I sometimes would use honey, however since going primal, I discovered Coconut Milk, I suggest you give this a try to help you make this transition. I also suggest add a date or two or even honey to help you with the sweetness, eventually you will use just the coconut milk and maybe a touch of honey or one date. I make my own Coconut milk by mixing some coconut cream with some water. coconut cream is found at Tropical Traditions on the web. great stuff and is somewhat sweet. hope this helps … Baby steps ok? Eventually you will even cut out the traditional pancakes made with flour. You will be making pancakes with coconut flour,coconut cream, coconut oil, eggs, vanilla.

  67. I was skeptical, but this is really tasty and satisfying. I subbed blanched almonds for the pecans – I had them on hand and I loathe pecans. I also added some pumpkin seeds to the meal. Excellent! For those concerned about the egg getting cooked, just pop a candy thermometer in there to check your temps.

  68. The the next occasion I read a weblog, I truly hope so it doesnt disappoint me around brussels. Come on, man, Yes, it was my option to read, but I just thought youd have some thing intriguing to state. All I hear can be lots of whining about something that you could fix if you werent too busy searching for attention.

  69. I’m a newbie to pb, and like Mark said, I adore recipes that point me in the right direction and get me used to eating pb. I referee youth soccer, so during the playing season I’m not such a fiend about my carb intake, especially with weekends that have 12-13 games on my schedule at a tournament. Thank you so much for taking the time to post a yummy alternative to oatmeal (which I’m not a big fan of, I love Cream of Wheat, LOL) and for those of you who are worried about the whole banana, maybe use half of a banana? I’m definintely going to try the pumpkin version, I love pumpkin!! Thanks again!

  70. My toddler was a HUGE hot cereal fan before we started Paleo. It’s only been 12 days, but she LOVES this. I haven’t had access to the Almond milk so we’ve used Coconut milk, but none the less she eats two servings of this when I make it. I don’t care what people’s motivations for making it are, I got this when I asked a friend for something other than eggs and something filling for the toddler and this is the website she sent and I’m so glad she did! Thanks for the recipe!!!

  71. Wow, just made that for my 6-year-old daughter and she loved it. Me too. Sometimes a bowl of hot cereal really hits the spot.

  72. OMG!! I have been jones-ing for some oatmeal the past couple weeks (since the weather is cooler) but refusing to give into the grain pull, and just making due with my hard boiled eggs. So then I stumbled upon this recipe!!! This is the BEST!!! It’s warm and gooey and just a nice comfort food!! That’s the part of the oatmeal, I figured out, that I was craving — the warm gooey goodness of a hot bowl of oatmeal. So now, it’s a warm gooey bowl of noatmeal!! So much better than traditional oatmeal!! THANK YOU SO MUCH!!!!

  73. Wow… very tasty, very filling and my son enjoyed it too which surprised me. He even came back for seconds, very pleased.
    I didn’t have almond milk so substituted coconut milk.

  74. trying this tomorrow…but a question first…why no oatmeal? even if they are steel cut oats?

    forgive me if I missed the answer to this, I’m new to the site.


    1. No oats due to oats being a grain and grains being no go on primal 🙂

  75. This looks so good, I’m in love with all the ingredients. I must get a food processor so that I can have my no-oatmeal for breakfast and still stick to primal 🙂

  76. This is so yummy! My toddler loves it, as do I. Great to find a good alternative to porridge as I’m turning the family paleo.
    Thank you!

  77. i eat something similar to this every morning! my recipe: mash 1 banana in a bowl, add 1/2 cup egg whites, 1/2 cup coconut milk and 1 tsp vanilla, mix. i refrigerate this overnight and then in the morning, stir in 1 tbsp flax meal. i cook on the stove for about 3-4 min and then stir in 1 tsp cinnamon. SO GOOD! with 1 tbsp almond butter and 1/4 cup frozen fruit on top, it is about 430 cals with 40% carb, 30 % fat, 30 % protein

  78. Stumbled across this recipe and it is awesome – thankyou!

    Have been looking for a hot breakfast option that isnt eggs and bacon and this is perfect. I found the serve was quite big so I cut it in a third which was perfect with a sprinkle of berries.

    As for the others getting fired up – gee I think some people need to chill just because its called noatmeal, its has a similar texture and taste, I dont think that calls for a backlash. I agree with Sue – If it doesnt suit you, thats fine! I have found alot of recipes on the net that dont fit into my paleo lifestyle, but they may fit into the paleo/primal lifestyle of others!

  79. My doctor has me on a low carb diet – less than 150 grams per day, but even tho’ this would take nearly 1/3 of my allotment I would do it occasionally – the banana is a great way to get potassium & I try to eat at least one a week – just have it this way. It’s all good.

  80. Awesome! Can’t wait to try. Although I’d maybe add flaxseed after heating/cooking. Heat will destroy the amazing oils found in flaxseed causing them to go rancid.

  81. I just made this and it is absolutely amazing! 😀 Very filling too!

  82. Hi everybody. I need some help here. I have been reading so much about seeds it they are safe to eat or not. I´m so happy to come by this specific article. A couple of years ago I discovered flax seed and chia (I had no clue about antinutrients back then) On a regular basis I would prepare my own cereal made of 2 tbs spoons of flax, chia, oats, sesame seeds, sunflower seeds, shredded unsweetend coconut, wheat germ and added some raisins and fruit to sweeten it up. Now that I have become primal and learned about the dangers of these antinutrients I stopped consuming them. I only tried making my cereal (again after several months) only with flax, chia, almond, sesame, hemp seeds, because I have discovered this is the only method that keeps me regular (going #2 every day) I have been constipated most of my life and finding this “cereal” working for me. I do not want to stop consuming it on a regular bases, but of cousre I am concered with all I have read about the antinutrients, PUFAs and the omega ratios. My questions is, do I have to soak these seeds before consuming them? I ground my own flaxseed and keep it in the freezer. I also discovered that flaxseed eliminated my constant almost every day headaches I had for years and years (probably hormonal headaches) Now I rarle ever get a headache. So I have found many benefits through these seeds. How can I consume them safely??

  83. Look good but I’d have to make mine ahead of time. Not much time in the a.m. for grinding, toasting and cooking… I still miss rolled Irish oats…

  84. well done doug – this should definitely make the cookbook!

  85. This was SOOOO good. Reminded me of the flavors of banana bread. Definitely will be making this again.

  86. Thank you so much for this recipe! It has become a staple for me. I simplify it a little bit using 3 egg yolks (sensitive to whites), almond milk, 1 banana, some flax seed and then top with blueberries and strawberries and a small handful of walnuts. This way, I don’t have to put anything in a processor and I don’t overdo the nuts. Perfection!!! Very easy to do over the stove too. Microwaves freak me out, lol.

    Thanks again =)

  87. this is delicious!! just substituted banana with Fage greek yogurt for even more protein and less carbs!

  88. I just made this (with some modifications) today…. And it was SO good! Like sinfully good. My version was only 275 calories 🙂 It was thinner at first, so I cooked it for a while, that made me feel better about the raw egg too.

    4 egg whites (don’t worry, I’ll eat eggs with yoke later today lol)
    1/8 cup 1% milk
    1/2 a large banana
    2 teaspoons almond butter
    2 tablespoons ground flax
    Topped it with a bit of whip cream and some sliced almonds and cinnamon.

    It tasted like a divine dessert. I know it is not paleo, but WOW, it was SO good. I usually do a green smoothie or scrambled eggs for breakfast. This was such a treat and took 10 min TOPS to throw together.

  89. How many servings is this? It seems like a lot for one. One of me anyways!

  90. What’s another good substitute if I don’t like walnuts or pecans?

  91. How many servings is recipe for No-atmeal? What should be serving size? Can this be made ahead and pop in microwave?

  92. Just made this recipe again. It’s super delicious!
    For those who – like me – wondered how many servings there are for this recipe, it’s 2.