Protein Oatmeal
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My simple protein oatmeal is thick and creamy, packing in over 30 grams of protein. It’s easy to customize and makes a healthy and filling breakfast.
These protein oats are the breakfast I come back to again and again whenever I’m working from home and need something hearty, quick, and genuinely satisfying. I first started experimenting with adding protein powder to my oatmeal after my personal trainer during college (over 15 years ago…) told me my usual bowl wouldn’t cut it and was never really satisfying for me anyway.
After testing dozens of combinations, I found that stirring protein powder right into the oats is the easiest way to boost protein and flavor- without extra steps or fuss. What started as a small breakfast tweak has now become a family favorite, and we all love changing up the protein powder flavors to keep each bowl interesting.
Table of Contents
Protein oatmeal recipe highlights
- Quick and easy. From prep to plate, have a bowl of protein oatmeal in just five minutes.
- Customizable. I’ve tested over 20 (yes- you guys may have seen my supplements cupboard) flavors of protein powders and various toppings and mix-ins. No bowl is the same!
- Make ahead. You can make a big batch on the weekends and have breakfast sorted for the week ahead!
If you enjoy your oats cold (overnight-style) but still want the protein, try my protein overnight oats.
What readers are saying
★★★★★ – “Easy and yummy. Like you, I make it with different flavors of protein powder, and it keeps me full until lunch.” – Jaycee
Key Ingredients
Find the printable recipe with measurements in the recipe card below.
- Rolled oats. These have a chewier and more satisfying texture than instant oats. If you only have the latter, you can use it.
- Water and milk. For extra creamy protein oats, I like to use all milk. I typically use unsweetened almond milk, but any milk works, including soy milk, whole milk, and oat milk.
- Salt. Just a pinch to bring out the natural sweetness of the oats.
- Protein powder. I prefer flavored protein powder because it adds sweetness to the oatmeal, eliminating the need for extra sweeteners. See my tips for selecting the right protein powder below.
- Mix-ins. Like any good bowl of oatmeal, you can flavor it up any way you like.
My protein powder recommendations for oatmeal
I’ve tested nearly every type of protein powder out there, and three stood out for their flavor and the way they mix seamlessly into oats.
Casein protein powder. This protein provides the thickest texture. If you add casein protein, you will need to add an extra 1/2-1 cup of liquid to compensate for it.
Brown rice protein powder. Vegan and gluten-free protein powder. It’s thick and mixes well, and can come in a variety of flavors. Be wary, though; some brands can have an ‘earthy’ texture, meaning it can have quite a distinct taste. Stick to vanilla, chocolate, or plain varieties.
Whey protein powder. While not as thick as the other two kinds of powder, whey is easy to find at any grocery store and has minimal ingredients.
How to make protein oatmeal
Step 1- Cook the oats. Combine the oats, water, milk, and salt in a saucepan and bring to a boil. Once boiling, reduce the heat to low and simmer for 2-3 minutes until the oats are thick.
Step 2- Add protein powder. Moving quickly, whisk in the protein powder, ensuring there are no clumps throughout. If the oatmeal is too thick, stir through some milk or water.
Step 3- Add toppings. Top with fresh fruit, maple syrup, nut butter, chocolate, or any other toppings you prefer.
Recipe tips and variations
- Adjust the consistency. If you prefer soupy and thinner oatmeal, add more liquid. If you prefer stick-to-your-ribs oats, use less liquid.
- Thicken the oats. Another trick to thicken oatmeal is to add 1-2 teaspoons of chia seeds or ground flaxseed. These not only make the oats heartier, but they also pack in 4-5 grams of fiber per tablespoon serving.
- Add mix-ins. My partner loves peanut butter and chocolate chips, my sister loves fresh berries (and sometimes healthy Nutella), while I love sliced bananas and honey. Be creative: nuts, fruits, chocolate, cinnamon, cocoa- there are no wrong answers.
- Gluten-free. I tested this recipe using Bob’s Red Mill certified gluten-free oats, and could not tell the difference compared to standard oats!
- Make chocolate protein oatmeal. Use chocolate protein powder and add some chocolate chips.
Frequently asked questions
If you don’t like protein powder, here are some of my favorite high-protein additions. You can add half a cup of Greek yogurt (18 grams of protein), cottage cheese (15 grams of protein), or high-protein milk (9 grams of protein).
I prefer cooking these oats on the stovetop, as they are much creamier that way, but you can use the microwave if you prefer. Add the oats, salt, milk, and water to a microwave-safe bowl and microwave for 2 minutes. Give everything a stir and microwave in 30-second increments until most of the liquid is absorbed. Whisk through the protein powder, add toppings, and enjoy.
✅ Nutrition reviewed
The nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT, for macro accuracy and dietary variations provided.
Protein Oatmeal
Video
Ingredients
- 1/2 cup rolled oats gluten-free, if necessary
- 1/4 cup protein powder
- 1 cup water
- 1/2 cup milk any milk works
- 1/4 teaspoon salt
Instructions
- Add the oats, water, milk, and salt to a small saucepan or microwave-safe bowl.
- Bring the oats to a boil, then once boiling, reduce to a simmer. Let the oats simmer until they are nice and thick, about five minutes.
- Remove the oatmeal off the heat and whisk in the protein powder.
- Add toppings and enjoy immediately.
Notes
Nutrition
More oatmeal recipes
- Blueberry oatmeal
- Tiramisu overnight oats
- Baked oats
- Overnight oats
- If you want more high-protein breakfasts, try my protein pancakes, protein waffles, protein smoothie, or protein bagels next.
Originally updated March 2024
What video?
Hi Jay- is the recipe video not showing for you? I have included it in the recipe card. Let me know and I can troubleshoot for you!
Not food related…but you have some grammatical errors in your description. It should read…
I’m a three time cookbook author, culinary school graduate, and writer, and I’m passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, tastes delicious.
I thought you’d want to know.
Thank you so much for that, Patti- I appreciate you bringing it to my attention. It has been amended 🙂
This was a very good recipe and turned out perfect. However, it says one portion and one portion is enormous. It was enough for myself and my husband. So I would recommend making one serving for two people.
Hi Gina- thank you so much for that feedback- I’ll make a note of it in the recipe card. This is definitely a solid portion for myself and my recipe testers, but totally understand how for others it could be much. Thanks for making my recipe 🙂
Made this for breakfast this morning after literally dreaming about a rich, protein oatmeal. Google led me to this recipe, and thank goodness it did! I followed the recipe (but doubled for my husband and I!) and added a scoop of Just Ingredients Vanilla Bean protein powder. I topped with blueberries, maple syrup, and cinnamon! This was DELICIOUS and such a filling and warming breakfast!
Ahh Meg- I love that! Thanks so much for sharing with me 🙂
This is my favorite protein oats recipe, so simple and perfect for my needs. I loved the suggestion for casein, I had never thought to do use that snd I like the thicker texture. Thank you!
Thanks for sharing Amy, really glad you enjoyed this one.