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.
Adding protein powder to oatmeal is a fantastic way to transform regular oatmeal into something even more satisfying and delicious. It gives you the extra staying power to keep you full until lunchtime and doesn’t require much more effort than your standard bowl of oats.
After testing dozens of variations, I’ve found that stirring protein powder into oatmeal is one of the easiest ways to turn it into a more satisfying and nourishing breakfast. It boosts the protein content and adds flavor without any extra effort. I like to switch up the protein powder flavors to keep each bowl interesting!
Why I love this protein oatmeal recipe
- High protein. Each bowl contains at least 30 grams of protein, and you can boost it even further with Greek yogurt, cottage cheese, or more powder.
- Quick and easy. From prep to plate, have a bowl of protein oatmeal in just five minutes.
- Customizable. There are tons of protein powder flavors out there, so you can enjoy chocolate oats, vanilla oats, cookie dough oats, and more.
- 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.
Key Ingredients
Find the printable recipe with measurements 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.
Best protein powder 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.
★★★★★ REVIEW
“Easy and yummy. I added all the ingredients to a mason jar with a lid, shook them up, and put the jar in the fridge overnight. I enjoyed them for breakfast the next morning. They make perfect grab-and-go breakfasts.” – Jaycee
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. Fresh berries, bananas, peanut butter, almond butter, walnuts, cinnamon, or Greek yogurt are fabulous additions.
- Gluten-free. Use certified gluten-free oats. I like Bob’s Red Mill brand.
- Make chocolate protein oatmeal. Use chocolate protein powder and add some chocolate chips.
Storage instructions
To store: Leftovers can be stored in the fridge, covered, for up to five days.
To freeze: Place the cooked and cooled oats in freezer-safe containers and store in the freezer for up to 6 months.
Reheating: Microwave the oats for 30-40 seconds until warm. Add more milk or water, if needed.
If you love high-protein breakfasts, try my protein pancakes, protein waffles, protein smoothie, or protein bagels next.
Frequently asked questions
I prefer using casein protein powder or brown rice protein powder because they mix in the best. However, pea protein and brown rice protein are also suitable options. My suggestion is to use a protein powder you enjoy the taste of.
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 that is what you like. 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.
If you tried this Protein Oatmeal recipe, please leave a star rating and comment. It helps others thinking of making this.
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.
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.
Made it this morning using oatmilk and orange-creamsicle protein powder (Good Protein brand). I added in a tbsp of chia seeds and topped it with peaches, blueberries, raspberries, goji berries, some pumpkin seeds and a dollop of sunflower seed butter. A-MAZING!!! Super easy and will be doing this again for sure. I am fuelled and ready for my day. I’d upload a picture, (I took a great one), but don’t see how.
Thanks, Jenn- please feel free to send to me on Instagram or FB- would love to see, that sounds so lovely!
Omg this is so good and healthy. My husband’s will even eat this and he is really picky
Easy and yummy. I added all the ingredients to a mason jar with a lid and shook them up and put in the fridge overnight, and enjoyed for breakfast. They make perfect grab and go breakfasts.
I’m gonna add some cheeky chocolate chips lol!
Please do!
The protein clumps up and becomes gummy when added to hot oatmeal. How did you do it?
Hi Greg- I recommend slowly whisking it in to prevent that happening. It could also be the brand you are using- would you mind letting me know which one and I can look into it for you?
I make overnight oatmeal in my slow cooker. I put a glass container with my oatmeal mixture into a water bath and cook it overnight. Would you suggest adding the protein powder at the beginning or after it is cooked. Does cooking affect the protein powder?
I love adding it towards the end. There are rumors that cooking protein powder affects it, but that is not proven.
This one sounds good.
My personal favourite is one I made up and call “apple crumble oats”. I use rolled/porridge oats and add to them (sweet) ground cinnamon, sweetener (to taste), soy milk, Skyr vanilla protein yogurt and a diced apple (Gala apples are my favorite as they are lovely and sweet – you can remove or leave the skin on the apple according to preference). It is gorgeous, I make enough for a week of breakfasts/puddings and the only problem is trying not to eat the lot! 😂
HA! we would be a pair if we were in NYC together… my favorite place too, but if we were both stressed at the same time? nope, it would not be pretty. I whip my hair and freak out too.
chocolate oatmeal might help.
I think chocolate anything helps. Chocolate…tempeh?!
I usually cook oats with water, often add shredded carrot, sometimes shredded zucchini, cinnamon, sometimes cocoa powder and cook until thickened. Usually I put all ingredients in there just right at the beginning and cook until done (except eggs, I stir that in last). I eat it hot! I only eat uncooked overnight oats cold.
I don’t think anyone does not like peanut butter, like everyone is claiming to be the biggest pb addict in the world!
and I just realised that this is a very old post 😀 I thought it’s a new one that I have missed, lol. Your welcome for my oatmeal cooking directions! hahahaha
Haha no worries!
That’s so true- Everyone does claim to be the biggest addict! 😉
Bahaha, Oprah looks sooo scary yet very cute. I might invite her to Zurich and show here where to find affordable handbags (haha….)
I LOVE the spotlight on you Mr. Twerk!!
I am with you on the eggs. I freak out when there’s only one pack left, seriously, I eat so MANY!
I love them as an omelette, but even better combine them with oats – and cook eggy oats. Store them overnight and warm up in the morning – EGGY OAT BAKE here you are and I love you. Throw in a few pieces of kabocha and I am doing a happy dance (not that anyone wants to see that :-))
LOLLLLLLLLLLLLL. I nearly fell of my chair. and speaking of chairs. as Oprah would say- LOOK UNDER YOUR CHAAAAAAAAAAAAIRRRR. A NEWWWWW CARRR.
I can’t wait to meet you, Lucie. All we need are eggs, kabocha and we’d be set!