Bursting with high amounts of protein (31 grams), whole grains, vanilla flavor, creamy texture, and hints of cinnamon, this high protein oatmeal bowl makes a perfect morning breakfast. Top it with fresh berries or apples and pear slices.
High protein oatmeal is great for just about every aspect of our well-being, especially using gluten-free oats for healing chronic illness. Oats alone contain all nine essential amino acids necessary to make up a complete protein, and just one ½ cup serving of oats contains 6 grams of protein.
When proteins are digested, amino acids are left and the human body uses them break down food, repair body tissue, grow, build muscle, and when pregnant – build a baby!
Combine a bowl of oatmeal with extra protein from whey or plant-based protein powders and you have a superfood high protein oatmeal recipe that supports:
- a growing fetus
- muscle growth after a workout (building muscle mass)
- body tissue repair
- lasting energy
- feeling of fullness
- weight loss
It’s a quick meal of protein oats for sustainable energy and to add protein to your diet, with fresh berries – a great way to enjoy a delicious energizing and filling oat breakfast with 31 grams of protein per serving!
Oats are versatile
Famous for containing heart-healthy fiber, iron, minerals, and being low in fat, oats are an extremely versatile food. These wholesome grains are ground into flour, blended into baked oats, stirred into oatmeal muffin batter, used in no-bake energy balls, and mixed with protein powder or egg whites for a high protein oatmeal.
How to I add protein to my oatmeal?
How to make oats high protein? There various delicious ways to add high protein to oatmeal while making it creamy, and in my opinion, even tastier than just a plain ol’ bowl of oats. Add any of these protein sources to oatmeal:
- Protein powder – varieties of protein include whey protein, vegan plant-based protein, egg white protein, pea protein powder
- Collagen peptides – a form a protein powder
- Flax meal, hemp seeds, and chia seeds
- Low fat cottage cheese
- Nonfat plain Greek yogurt – this is a great addition or alternative to make high protein oatmeal without protein powder
- Milk – stir in regular milk, goat milk, nut milk, or hemp milk
- Nut butters and seed butters
- Nuts – chopped or whole such as almonds, pecans, walnuts, or organic peanuts
- Egg whites – turn oatmeal into egg white oatmeal by stirring in egg whites in addition to the oats during cooking and have them to cook in with the oats.
Best protein powder for oatmeal
Here are a few of the best protein powders to use for oatmeal:
- Orgain Organic Protein – plant based and vegan
- Pure Protein – tastes very vanilla and like a milkshake, made from whey
- Garden of Life – plant based vegan and natural
- Vital Collagen Peptides – you can also stir in collagen which is unflavored. If using unflavored protein powder add ½ teaspoon of vanilla extract to the ingredients.
Types of oats for cooking
- Old Fashioned Rolled Oats – traditional and flat texture
- Quick Cook Oats
- Instant Oats – like quick cook oats, only they are chopped
- Steel Cut Oats
- Whole Oat Groats – loose hulls are removed, the rest remains intact, including the germ, the endosperm, and the bran
Quaker and Bob’s Red Mill makes gluten-free oats for those with food allergies. You can use any of these types of oats to make high protein oatmeal but if using steel cut or porridge oats, soak them overnight first and cook them for 20-30 minutes. The texture is also slightly chewier. We make this version of protein oats with gluten-free old fashioned rolled oats.
- Old fashioned rolled oats (use gluten-free for gluten-free diets)
- Filtered water – for cooking the oats
- Vanilla protein powder – choose your favorite brand either whey, egg white, vegan, or pea protein
- Plain nonfat Greek yogurt – this adds additional protein and creamy goodness
- Chia seeds – for omega’s and protein
- Maple Syrup – to sweeten protein oats and add extra vitamins and minerals
- Pink salt – add a pinch of salt to bring out the flavors! We suggest pink Himalayan salt for its added trace minerals
- Cinnamon – not shown in the image (I forgot) but optional to add
How to make protein oatmeal
In a small saucepan add 1 cup of water and bring to a boil. Reduce the heat to a simmer and add the oats. Cook for 10 minutes, stirring occasionally, until desired consistency. Remove from the heat and mix in the protein powder, yogurt, maple syrup, chia seeds, cinnamon, and salt. Transfer to a bowl and serve topped with fresh berries and extra maple syrup.
In a microwave safe bowl combine ½ cup of oats and 1 cup of water. Heat on high for 2 minutes, stir and cook for an additional 30 seconds. Remove from the microwave and make sure there is enough room in the bowl to add the extras. Mix in the protein powder, yogurt, maple syrup, chia seeds, cinnamon, and salt. Top with fresh berries and extra maple syrup.
Protein in oatmeal and weight loss
Protein supports weight loss especially combined with oats because the fiber and proteins sends messages to the brain that the body is full. Fiber and protein are filling and digest slowly, which keeps the body feeling full for longer. The lasting feeling of fullness helps us not to overeat, therefore supporting losing weight.
Frequently Asked Questions
Yes, oats are a good source of whole grain high quality protein. Just one ½ cup serving of oats has 6 grams of protein and all nine essential amino acids necessary to make up a complete protein.
Eating oatmeal everyday is one of the healthiest things to do for yourself. Overtime it can help with weight loss, regulate blood sugar levels, and improve cardiovascular health.
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High Protein Oatmeal Recipe
- In a small saucepan add 1 cup of water and bring to a boil. Reduce the heat to a simmer and add the oats. Cook for 10 minutes, stirring occasionally, until desired consistency. Remove from the heat and mix in the protein powder, yogurt, maple syrup, chia seeds, cinnamon, and salt. Transfer to a bowl and serve topped with fresh berries and extra maple syrup.
- In a microwave safe bowl combine ½ cup of oats and 1 cup of water. Heat on high for 2 minutes, stir and cook for an additional 30 seconds. Remove from the microwave and make sure there is enough room in the bowl to add the extras. Mix in the protein powder, yogurt, maple syrup, chia seeds, cinnamon, and salt. Top with fresh berries and extra maple syrup.