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This high calorie oatmeal for weight gain is the best breakfast to build muscle. With over 920 calories, make this healthy oatmeal recipe if you are on a bulk or struggle to gain weight. Quick, easy and so delicious that you will eat this everyday!
52 g of protein BUT NO protein powder! (you can indeed still use it!)
Biochemistry is simple. We eat more calories than we burn, we gain weight. We eat less, we lose weight. But not all calories are created equal. Eating 600 kcal out of McDonald’s burgers is not the same as eating 600 kcal from rice, chicken and broccoli, for example. We are what we eat. And therefore we should look after the quality of our food also when trying to gain weight.
That’s why you need this high calorie oatmeal to build muscle and gain weight!
Healthy bulking breakfast
In today’s world, finding low calorie recipes for weight loss is so easy. But what about those who need to gain weight? The folk who’s trying to build muscle, for example. Well, finding high calorie breakfast recipes that are also healthy, balanced and high protein is a challenge.
Or better, it was: this is healthy high calorie oatmeal for weight gain! Being on a bulk myself, this is my favorite breakfast. I eat this protein oatmeal everyday because it is easy, healthy and tastes so good. What is more, there is no need for protein powder to make these protein oats (aka “#proats”)!
Ingredients for high calorie oatmeal
If you like quick and easy recipes, this bulking oatmeal is all you need. My recipe uses just a bunch of simple ingredients that you can find at any grocery store. No protein powder is required, so that anyone can make it. But if you still want to use it, keep on reading for the protein powder oatmeal version.
Here is all you need for the basic bulking oatmeal recipe.
- Oats: use rolled oats or quick oats.
- Maple syrup or honey: healthy alternatives to sugar, this sweetens the oats. You can also replace with sugar-free sweeteners.
- Cocoa powder: for more taste and calories, unsweetened cocoa powder is also highly nutritious.
- Milk of choice: use dairy milk or go for dairy-free alternatives, if you prefer.
- Egg whites: these add protein and make your oats incredibly delicious. Replace with more milk if you follow a vegan diet.
- Peanut butter: for more protein and flavor. Replace with any nut butter of your choice.
- Fruit of choice: bananas, blueberries, apples – pick and choose your favorite fruit.
- Pinch salt: a must for great oats!
And for the more indulging, here are some extra ingredients for your proats (“protein oats”). Feel free to pick and choose one, more or all of them!
- Mashed banana
- Mashed dates
- Chocolate chips
- Vanilla extract
- Ground cinnamon
Bulking oatmeal with protein powder
Although this recipe does not require it, adding a scoop of protein powder will add up some protein. Perfect if your goal is to build muscle!
When it comes to making protein powder oats, I have a hack. Instead of scooping dry powder straight into your oats, I mix it on the side with some water. This way your protein oatmeal will get creamy without all the lumps.
As a rule of thumb, for 30 grams of protein powder you will need one to two tablespoons of water. My recommendation is to start small, with just 1 tbsp, and add more only if required to get the right consistency.
I like using whey protein, but also casein or vegan protein powder are great. The only thing to keep in mind is that casein or vegan protein will require some more water to get creamy.
How to make oats for weight gain
In a pot combine rolled oats, cocoa powder, peanut butter, maple syrup (or honey) and a pinch of salt.
Pour into the pot the milk of choice, liquid egg whites (or more milk) and turn on the heat. Simmer over medium heat for around 5 minutes, or until the oatmeal reaches the desired texture. Make sure you stir your oats so that they do not stick to the pan.
Once your high calorie oatmeal is ready, transfer to a bowl and top with sliced banana and peanut butter (for protein powder oatmeal read the paragraph above).
Tips for more calories
This oatmeal recipe for bulking already has calories. But if you struggle to gain weight and need more, here are some ways to increase the calories in this recipe.
- Add more peanut butter. With over 590 kcal per 100 grams, peanut butter is an excellent food for bulking. Further, it also comes with about 25 grams of protein.
- Use whole milk. If you are not lactose intolerant or vegan, go for full-fat milk rather than skimmed milk.
- Cook the oats along with mashed banana or dates. If you like the taste of cooked banana, mash and add it to your cooking oatmeal. Or add a couple of mashed dates, instead. More sweetness, more calories and more gains!
- Add dark chocolate in and over your oats. Dark chocolate adds taste, calories and health benefits to your weight gain breakfast.
Nutritional values
| Description | Nutritional Values |
|---|---|
| oatmeal without protein powder | 922 kcal 52 g protein 101 g carbohydrates 32 g fats |
| oatmeal with protein powder | 1029 kcal 78 g protein 101 g carbohydrates 32 g fats |
Video Tutorial
More snacks and breakfasts for bulking
- High protein oatmeal bars
- Macro-friendly overnight oats
- Casein protein oatmeal
- Easy banana protein pancakes
- The best 25 high calorie snacks
- The best 25 high calorie breakfast recipes
High Calorie Oatmeal for Weight Gain
Ingredients
- 100 grams (1 cup) rolled oats
- 15 grams (1 ½ tbsp) cocoa powder
- 15 grams (1 tbsp) peanut butter
- 1 tbsp maple syrup, or honey, to taste
- pinch of salt
- 320 ml (1 ⅓ cup) milk of choice
- 160 grams (¾ cup) liquid egg whites, or more milk
Topping
- 1 banana
- 15 grams (1 tbsp) peanut butter
Protein Powder Option
- 1 scoop protein powder
Instructions
- In a pot combine rolled oats, cocoa powder, peanut butter, maple syrup (or honey) and a pinch of salt.
- Pour into the pot the milk, liquid egg whites (or more milk) and turn on heat. Simmer over medium heat for around 5 minutes, or until the oatmeal reaches the desired texture. Make sure you stir your oats so that they do not stick to the pan.
- Once high calorie oatmeal is ready, transfer to a bowl and top with sliced banana and peanut butter.
Protein Powder Option
- In a small bowl dissolve protein powder in little water or milk (around 1 tbsp) and whisk until the protein mixture is smoothly combined. Stir protein mixture into your cooked oats before topping.
Notes
- Nutritional values:
- Oatmeal without protein powder: 922 kcal 52 g protein 101 g carbohydrates 32 g fats
- Oatmeal with protein powder: 1029 kcal 78 g protein 101 g carbohydrates 32 g fats
Just GENIUS ?
Hey dear Roberta,
thank you so much for your comment. I am so glad you appreciate this smoothie recipe!
Have a great Sunday,
Matteo
Holy wow, dude, only one serving? One cup of oatmeal is breakfast for my whole family without the additional calories added.
Hey Bill,
ahaha, well this high calorie oatmeal is designed for weight gain and building muscle. So it should have plenty of calories!
Best,
Matteo