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Vegan IRONMAN Oatmeal – Not just for Athletes!

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The almond milk is pouring in to the jar with the ingredients of the Vegan IRONMAN Oatmeal. There is also another jar with the ingredients and a bowl with dried apricots | Hurry The Food Up

Have you ever thought about what an IRONMAN World Champion eats? Well, our favorite Champion is Patrick Lange, who happens to be a vegetarian, and he swears by a healthy oatmeal recipe in the morning!

Yeah, we know, many people think you have to eat meat, when you are a professional athlete – but athletes around the world prove this opinion wrong. You can get all your nutrients from veggies and grains – and an excellent level of strength and fitness!

Vegan oatmeal – morning fuel for your body

An IRONMAN event is a swim of 2.4 miles (3.86 km), followed by a cycle of 112 miles (180.25 km) and finished with a marathon of 26.2 miles (42.2 km). There are several around the world every year.

As an IRONMAN Champion, not only do you have to run, cycle, and swim these incredible distances, you have to do it faster than everyone else. And Patrick Lange was the fastest athlete (new course record) for two years in a row (2017 and 2018).

This vegan oatmeal will give you energy and boost your performance! But don’t get me wrong – it’s also perfectly acceptable to eat it when you are having a lazy day on the couch.

It’s tasty, filling and the health benefits are just amazing. And obviously it brings proper results, when combined with the right training.

The ingredients of the oatmeal like almond milk, oats, apricots, coconut flakes, almonds, wheatgrass powder etc. | Hurry The Food Up

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Rolled oats – the perfect vegan breakfast base

Oats are one of the most versatile foods. You can make bread, cookies, pancakes and, of course, oatmeal with them (try our oatmeal banana cookies, our delicious blueberry cheesecake overnight oats or our compilation of delicious overnight oatmeal recipes).

But their biggest perk is the amazing nutrient-density of oats – they are rich in carbohydrates and fiber AND they provide more protein than any other grain. They are also an excellent source of vitamins and minerals like folate, phosphorus, magnesium, iron, and zinc.

Oats contain a soluble fiber called beta-glucan that forms a thick, creamy solution when mixed with water. This mixture provides many benefits such as weight control, increased levels of good gut bacteria, improved blood glucose levels, and more.

This recipe is not really low in calories, so you´ll probably ask how to eat this vegan oatmeal recipe for weight loss? Since this easy oatmeal will give you enough energy in the morning, you won’t have the need to snack until lunch – so you´ll save yourself many unnecessary calories.

All the above makes oatmeal breakfast recipes the perfect addition to any weight loss plan – so of course, we also included them in our weight loss plans! In fact, studies have shown that oats may prevent obesity and abdominal fat distribution.

There are two jars with the ingredients of the oatmeal and milk jar with almond milk on the towel with a small bowl of dried apricots on a blue table | Hurry The Food Up

Now let’s give it some crunch and sweetness

As great as oatmeal is – it is “just” the base. The fun part comes when adding the additional ingredients and toppings.

Almonds and sunflower seeds add good quality fats that help in delaying gastric emptying and slow down your carbohydrate absorption. They also add the necessary crunch to this healthy oatmeal recipe.

The coconut flakes, dried apricots, and cinnamon add a bit of sweetness and contribute with their own nutritional values. Cinnamon, for example, is a very delicious spice and cinnamon has been prized for its medicinal properties for thousands of years.

Hauke is holding two jars with breakfast oatmeal | Hurry The Food Up

To wheatgrass or not to wheatgrass?

An optional addition to this recipe is the wheatgrass. Optional because it is quite specific and could be expensive.

The newly sprouted leaves of the common wheat plant (Triticum aestivum) are called wheatgrass. It has gained more and more popularity in recent years, because of its low calorie count, but high nutrient levels of wheatgrass.

Wheatgrass powder provides antioxidant properties and many crucial vitamins and minerals such as vitamin K, iron, and calcium. But even without wheatgrass, this is an incredibly nutritious breakfast – so skip it if it isn’t your thing.

The best thing about this easy oatmeal recipe is that it is soooo simple – you just mix everything together and you´re done! So try this vegan oatmeal breakfast and know that you´re eating a damn healthy meal that might just be your first step on the road to athletic victory.

There is a jar with oatmeal that is ready, a jar with the ingredients and a small bowl of dried apricots on the towel | Hurry The Food Up
Vegan IRONMAN Oatmeal
4.71 from 48 votes
A healthy oatmeal recipe created to fuel your body and mind, and boost your metabolism and performance.
Cuisine:Vegan, Vegetarian
Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time:5 minutes
Total Time:5 minutes




  • Chop the almonds and slice the apricots. Add them in with all the other ingredients – the oats, coconut flakes, sunflower seeds, wheatgrass powder, cinnamon, almond milk and maple syrup.
    ½ cup rolled oats, 1 tbsp apricots, dried, 1 tbsp coconut flakes, 1 tbsp sunflower seeds, 2 tbsp almonds, ½ tsp cinnamon, 1 cup almond milk, 1 tsp wheatgrass powder, 1 tsp maple syrup
    There are two jars with the ingredients of the oatmeal and milk jar with almond milk on the towel with a small bowl of dried apricots on a blue table | Hurry The Food Up
  • Mix everything together well, and serve. That’s it!
    Hauke is holding two jars with breakfast oatmeal | Hurry The Food Up


You can read Patrick’s original interview about this breakfast here (in Spanish).
Please note that the nutritonal value here shown does not include the wheatgrass powder. It’s very nutritious even without it!
Here are some more recipes that you may enjoy:
Ridiculously high in protein Ricotta Pancakes
Arguably the most beautiful pancake on the web Dutch Apple Pancake
Beautiful and easy Quinoa Breakfast Porridge
Rich with fruits and nuts Healthy Yogurt Parfait


Nutrition Facts
Vegan IRONMAN Oatmeal
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Rating

  1. do you cook the oats and all the ingredients or eat it cold? I don’t think you should eat raw oats???

    1. Hi, no you don’t need to cook them! They’re totally fine to eat raw 🙂

  2. Will this still work well with soya milk instead of almond? Just to increase the protein content?

    1. Absolutely! I use it interchangeably in this recipe 🙂

  3. Hi, please be aware that while oats are technically gluten free they are often harvested along side wheat, barley and rye and as such cannot be guaranteed to be gluten free. If you are a coeliac you will need to use gluten free oats which are available in some supermarkets and most health stores.

    1. Hi Linda, you’re absolutely right, if you’re a coeliac you must select them carefully!

  4. Wheatgrass does not work for someone with a wheat allergy. Also questionable for gluten sensitive people due to cross contamination. Look for Certified GF label.

    1. Very true indeed!

  5. So you don’t cook the oats at all?

    1. That’s correct 🙂
      But it would work nicely as a porridge as well, for sure!

  6. 5 stars
    Love it also that you show the nutritional values. Now for the iOS App and then the spiral bound stand up recipe books in plenty of time for XMAS gift giving please.

    1. We’re working on it, Geoffrey! And I’ll definitely keep you informed :). Thanks for writing, it’s much appreciated! Glad you like the nutri values, it definitely helps to know what we’re eating!