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Learn how to make casein oatmeal, the ultimate protein oats recipe. So easy to make, these casein oats are also rich in taste and nutrients. Make this protein oatmeal for a macro-friendly healthy breakfast!
Breaking news. I have finally found the BEST protein oats recipe ever: casein oatmeal!
This casein oatmeal recipe is perfect if you like your oats creamy without all the lumps. And, differently from whey, you can make this casein protein oatmeal in a pot without mixing the protein powder on the side.
I’ll say it again: this protein oatmeal recipe is a game changer. You can cook oats and protein together without getting a dry, rubbery texture as it happens with whey.
…and by the way, I also came up with an innovative method to make whey protein oats taste incredible (no lumps!). The recipe is linked down below for you!
Whey protein oatmeal
Take your whey protein oats to the next level with my infallible recipe. Here I am unveiling the secret I use to make whey protein oatmeal without lumps!
Casein vs whey protein – what’s the difference?
Whey protein powder is the most known – and used – protein powder in the market. As by-product of the cheese production, the protein content in whey ranges from 75% to 90% (and above for whey protein isolate).
But very few know casein protein powder! Also casein comes from the production of cheese and its protein content averages 80%. It’s a high quality protein which comes in very handy in many situations.
Despite showing many similarities, whey and casein have one main difference. Keep on reading to find it out!
Similarities
Both whey and casein are high-quality protein powders which contain all nine essential amino acids for the functioning of the organism. Further, both casein protein and whey have one of the highest biological values amongst all protein powders.
Difference
The main difference between casein and whey is that casein exhibits slower absorption rates.
Therefore – if whey is best after a workout – casein protein is great consumed during the day or before bed. The slow digesting proteins in casein will gradually provide your body with “building block” and you will stay full for longer.
Protein oatmeal with casein
When it comes to cooking or baking, casein protein powder gets creamy if mixed with other foods. Moreover, it does not dry out when heated.
That’s why I absolutely LOVE using casein protein powder for making oatmeal! It gives the oats a creamy texture while still being smooth and “dense”. On the contrary, whey makes protein oatmeal lumpy, mushy and too runny for my tastes.
Ingredients
This casein oatmeal recipe is pretty simple. It requires just four main ingredients, precisely:
- Rolled oats
- Casein protein powder
- Favorite sweetener (if desired)
- Water or milk (or a blend of both)
But don’t worry, this is just the basic recipe! You may now want to add some extras to bring your protein oatmeal to the next level. And if you are still looking for ideas, here are my favorite ingredients for this casein oats:
- Ground cinnamon
- Vanilla extract
- Cocoa powder
- Nut butter
- Pumpkin spice mix (why not?!)
And don’t forget the famous… pinch of salt! Seriously, a pinch of salt changes the oatmeal game.
How to make casein protein oatmeal
To make this casein protein oatmeal recipe, all you need to do is cooking oats, casein and sweetener – if you want – together with water or milk. When your casein oatmeal reaches the desired texture, remove from the heat and serve in a bowl with your favorite toppings.
As simple as that, you now have the best protein oatmeal ready to eat.
When to eat oatmeal with casein protein powder
As we have seen before, casein is a slow absorbing protein powder.
This means that you can make this casein oatmeal recipe (almost) anytime you want – for breakfast, as a midday snack or as a night snack before bed. However, casein is not the best pick after working out. As a post-workout, go for whey – the fast absorbing protein powder by design!
| When to eat casein oatmeal | Breakfast, lunch, dinner, midday snack, pre-bed snack |
| When NOT to eat casein oatmeal | After a workout |
More protein breakfast recipes
Looking for new high protein macro-friendly breakfast ideas? Then you should check these recipes out. I promise, you will now go to bed looking forward to breakfast!
- Vanilla whey protein French toast bites
- Easy banana protein pancakes
- Low carb coconut flour pancakes
- Chocolate protein pancakes (low carb)
- Chocolate spinach protein pancakes
- Rice cakes protein pudding
*Nutrition facts for basic casein protein oatmeal recipe prepared with water only (50 grams oats, 25 grams casein). Nutritional values will change based on extra ingredients and toppings used.
Casein Oatmeal Recipe – The Ultimate Protein Oats
Ingredients
- 50 grams (1/2 cup) rolled oats
- 25 grams (1 scoop) casein protein powder (see notes*)
- favorite sweetener (optional, to taste)
- pinch salt
- 240 ml (1 cup) water or milk (or a blend of both)
Optional Extras (pick and choose)
- 1/2 tsp vanilla extract
- 1/3 tsp ground cinnamon
- 1 tbsp cocoa powder
- 1 tbsp nut butter
Optional Toppings (pick and choose)
- fruit (banana, apple, blueberries, etc.)
- nut butter
- drop of milk
Instructions
- In a pot combine rolled oats, casein protein powder, preferred sweetener (optional, to taste), pinch salt – and any additional extras of your choice, if desired.
- Pour into the pot water or milk of choice (or a blend of both) and turn on heat. Simmer over medium heat for around 5 minutes, or until casein oatmeal reaches the desired texture. Make sure you stir the oatmeal so that your oats do not stick to the pan.
- When oatmeal is ready, remove from the heat and scoop into a bowl. Serve with toppings of choice – fruit, nut butter, etc. – and enjoy!
