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.
This tasty bowl of protein oatmeal is an all-time favorite breakfast! It is packed with nutrients, fiber, and protein to keep you full and energized for hours. Keep reading for lots of protein options to add and be sure to also try my creamy instant oatmeal, baked oatmeal, and baked oats recipe.
Quick Look
- 🕒 Prep Time: 2 minutes
- 🌡️ Cook Time: 10 minutes (2 ½ in the microwave)
- ⏳ Total Time: 12 minutes
- 🍽️ Serving: 1 big bowl
- ⚡ Calories: 428kcal with 31 grams of protein
- 🌶️ Flavor Profile: Creamy vanilla oats with maple, cinnamon and fresh berries
- ✋ Difficulty: Simmer the oats, stir everything in.
Quick Answer
Bring 1 cup of water to a boil in a small saucepan, reduce to a simmer and cook ½ cup rolled oats for 10 minutes. Off the heat, mix in 1 scoop vanilla protein powder, ¼ cup nonfat Greek yogurt, 1 tablespoon maple syrup, 1 tablespoon chia seeds, cinnamon and a pinch of salt, then top with fresh berries. That is 31 grams of protein in one bowl, and it works in the microwave too: 2 minutes on high, stir, 30 more seconds, then stir in the extras.
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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 to break down food, repair body tissue, grow, build muscle, and when pregnant - build a baby!
It's a quick meal of protein oats for sustainable energy, and you may also enjoy this protein pudding recipe with 50 grams of protein per serving!
Why This Recipe Works
Click to see the technique science
- The protein goes in off the heat. Mixing the protein powder and yogurt in after cooking keeps the oats creamy instead of clumpy.
- Oats plus powder plus yogurt stacks the protein. Oats bring 6 grams per half cup, the scoop of powder and the Greek yogurt take the bowl to 31 grams.
- Chia seeds thicken as they sit and add omegas and more protein.
- Whey can clump when mixed. To avoid this, mix the protein powder first with the yogurt then add it into the oats.
- Fiber and protein digest slowly, which sends messages to the brain that the body is full, keeping you full for hours.
Why You'll Love This Recipe
- 31 grams of protein in one 428-calorie bowl.
- Stovetop or microwave, 12 minutes either way.
- Supports muscle growth after a workout, body tissue repair, lasting energy, a feeling of fullness, weight loss, and a growing fetus when pregnant.
- Endlessly versatile. Oats are famous for heart-healthy fiber, iron and minerals, and they are ground into flour, blended into baked oats, stirred into oatmeal muffin batter, and used in no-bake energy balls.
- Gluten-free with certified gluten-free oats (Quaker and Bob's Red Mill both make them).
Key Ingredients
- ½ cup gluten-free old fashioned rolled oats and 1 cup filtered water for cooking.
- 1 scoop vanilla protein powder (about ¼ cup) - choose your favorite brand, either whey, egg white, vegan, or pea protein.
- ¼ cup plain nonfat Greek yogurt - this adds additional protein and creamy goodness. Skip for vegan or use coconut yogurt.
- 1 tablespoon chia seeds - for omegas and protein.
- 1 tablespoon maple syrup - to sweeten protein oats and add extra vitamins and minerals.
- A pinch of pink Himalayan salt to bring out the flavors, and ¼ teaspoon cinnamon - not shown in the image (I forgot) but optional to add.
Full recipe ingredients and measurements are in the recipe card below.
How to Add Protein to Oatmeal
There are 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:
- Protein powder - whey protein, vegan plant-based protein, egg white protein, or pea protein powder.
- Collagen peptides - a form of protein powder. If using unflavored protein powder add ½ teaspoon of vanilla extract.
- Flax meal, hemp seeds, and chia seeds.
- Low fat cottage cheese or nonfat plain Greek yogurt - a great addition or alternative to make high protein oatmeal without protein powder.
- Milk, nut butters, seed butters, and chopped nuts like almonds, pecans, walnuts, or organic peanuts.
- Egg whites - stir them in with the oats during cooking to turn it into egg white oatmeal.
- Favorite powders: Orgain Organic Protein (use code DANIELLEF15 for 15% off first order, plant based and vegan), Pure Protein (tastes very vanilla and like a milkshake, made from whey), Garden of Life (plant based vegan and natural), and Vital Collagen Peptides.
How to Make High Protein Oatmeal
1Stovetop: 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.
2Remove 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.
3Microwave: 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. Make sure there is enough room in the bowl to add the extras.
4Mix in the protein powder, yogurt, maple syrup, chia seeds, cinnamon, and salt. Top with fresh berries and extra maple syrup.
As always, be sure to check out the full recipe details in the recipe card below.
Expert Tips
- Steel cut or porridge oats? Soak them overnight first and cook them for 20-30 minutes; they may need more water and the texture is slightly chewier.
- Quick cook oats take less time on the stove, about 5 minutes; check for desired consistency.
- Whey clumps. Mix the protein powder with the yogurt first, then stir it into the oats.
- Leftovers: store in a sealed airtight container in the refrigerator. Reheat on the stove on medium-low heat with a little bit of water and mix until you get a nice creamy consistency again and it is warmed through.
- Protein and weight loss: fiber and protein are filling and digest slowly, which keeps the body feeling full for longer, and the lasting fullness helps us not to overeat.
- Wash it down with cleansing detox water or a fresh glass of watermelon juice.
Serving Ideas
Top the bowl with fresh raspberries and blueberries, sliced apples or pears, and an extra drizzle of maple syrup. It is the breakfast half of a workout day that ends with a post workout protein smoothie, and on baking mornings the same pantry makes my oatmeal chia seed muffins or peanut butter oatmeal.
Protein Oatmeal FAQs
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.
Certain whey protein can clump when mixed. To avoid this, mix the protein powder first with the yogurt, then add it into the oats off the heat.
Yes. Use a plant-based protein powder, and skip the Greek yogurt or use coconut yogurt in its place.
Yes, but soak them overnight first and cook them for 20-30 minutes with a little more water. The texture is slightly chewier than rolled oats.
Store leftovers in a sealed airtight container in the refrigerator, then reheat on the stove on medium-low with a little bit of water, stirring until it is creamy and warmed through.
High Protein Oatmeal Recipe
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Equipment
- saucepan or microwave safe bowl
Ingredients
- 1 cup filtered water
- ½ cup gluten-free old fashioned rolled oats
- 1 scoop vanilla protein powder (about ¼ cup)
- ¼ cup nonfat Greek Yogurt can skip for vegan or use coconut yogurt
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- ¼ teaspoon cinnamon optional
- Himalayan salt pinch to taste
Instructions
Stovetop 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.
Microwave Oatmeal
- 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.
Gisele Fioravante says
Hi! I noticed that you update the ingredients quantity when we choose different options in regards to how much oatmeal we are cooking. But you didn’t do that to the nutritional facts. So I’m unsure of that. Are you able to update it? Or at least email me the nutritional facts according to the quantity that we decide to make? It would be really nice if you could do that please.
Thank you I’m advance.
fioravante.gisele@gmail.com
Gisele
Danielle Fahrenkrug says
What quantity are you looking to make and I'll send you the nutrition for it that comes up from the third party.
DavidM says
I find the whey-based protein powder clumps and gelatinizes when I add it to hot oatmeal, so I first mix it with cold yogurt to dissolve. Then I add the hot oats to the bowl. Yours doesn't clump when you add it to the hot oats?
Danielle Fahrenkrug says
I notice it does that if the oatmeal is super hot. When I add it I've done it where it is mixed more with the yogurt and then cools quickly as it's mixed. I'll add that to the notes for mixing- thanks!