High Calorie Oatmeal for Weight Gain and Bulking

This High Calorie Oatmeal is the best breakfast to build muscle. With over 920 calories, make this healthy recipe if you’re on a bulk or struggle to gain weight. It’s quick, easy and so delicious that you will eat this everyday. The best part? It’s packed with 52 g of protein without protein powder.

Nowadays 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 like me, for example. Well, finding high calorie breakfast recipes that are also healthy, balanced and high protein is a challenge.

Or better, it was–welcome to this healthy high calorie oatmeal for weight gain! Being on a bulk myself, this is my favorite breakfast. I eat this everyday because it’s easy, healthy and tastes so good. What is more, there is no need for protein powder to make these protein oats (aka “#proats”)!

The best homemade mass gainer

• Serious calories & protein for gains – With nearly 1000 calories and over 50g of protein, this oatmeal gives your muscles the fuel they need to grow.
• No protein powder needed – Not everyone has protein powder. This recipe packs a protein punch using real foods like egg whites and milk. But of course, you can always scoop in some extra protein.
• Budget-friendly & easy to make – Let’s be real—eating big can get expensive. But this oatmeal uses affordable ingredients you probably already have in your kitchen.
• Tastes like dessert – Being in a lean bulk shouldn’t mean eating plain food. This oatmeal is thick, chocolatey, peanut buttery, and straight-up addictive. I promise, the combination of cocoa and peanut butter makes it taste like Snickers.

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.

• Rolled oats. A healthy carb source that fuels workouts and keeps you full. Substitutes: Quick oats for faster cooking or steel-cut oats for a chewier texture.
• Whole milk – Adds creaminess and extra calories. Substitutes: Almond, oat, or soy milk if you’re dairy-free.
• Egg whites – The secret to a high-protein, thick oatmeal without powder. For convenience I used liquid egg whites in brick, buy you can also divide yolks from whites (keep the yolks for a cottage cheese eggs scramble). Replace with more milk if you follow a vegan diet.
• Peanut butter – A calorie dense ingredient that adds healthy fats and a rich flavor. Substitutes: Almond butter, cashew butter, or sunflower seed butter.
• Maple syrup – Natural sweetness to level up the taste. Substitutes: Honey, agave nectar, coconut sugar, or skip if you prefer a lower-sugar option.
• Cocoa powder – For that chocolate flavor without extra sugar. Substitutes: Carob powder or omit if you’re not a fan.
• Pinch of salt – Enhances the overall taste and balances sweetness.
• Extras – For more flavor and nutrients, you can cook in your porridge a couple of mashed dates, a mashed banana, a dash of vanilla extract, ground cinnamon or chocolate chips.
• Toppings – Bananas, blueberries, apples, dates–choose your favorite fruit and pair it with more nut butter for extra calories.

How to make oats for weight gain

1. Step 1 – Cook oats. In a pot combine rolled oats, cocoa powder, peanut butter, maple syrup and a pinch of salt. Add milk, then cook over medium heat until it starts to simmer, stirring occasionally.
2. Step 2 – Add egg whites. Reduce heat to low and slowly pour in the egg whites while stirring constantly. This prevents them from clumping and creates a thick, creamy texture.
3. Step 3 – Cook through. Let the oatmeal thicken while stirring for about 2-3 more minutes. Add a splash of milk if it gets too thick.
4. Step 1 – Top and serve. Once ready, transfer it to a bowl and top with sliced banana and peanut butter.

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! I like using whey, 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 milk to get creamy.

When it comes to making protein powder oats, I have a hack. Instead of scooping dry powder straight into your oats, mix it on the side with some milk or water. This way your protein oatmeal will get creamy without all the lumps. As a rule of thumb, for 30 g (1 scoop) 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.

Meal prep & storage

• To store – Store leftovers in an airtight container for up to 3 days. Before serving, you can reheat them either in a pot on the stove or in the microwave with a splash of milk.
• To freeze – After it has cooled, portion out the oatmeal in airtight containers and freeze for up to 2 months. Let thaw overnight in the fridge, then reheat either on the stove or in the microwave.

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

@mattsfitchef

I eat this everyday. #bulking #oatmeal #gymfood #gymtok

♬ Monkeys Spinning Monkeys – Kevin MacLeod & Kevin The Monkey

More snacks and breakfasts for bulking

• High protein oatmeal bars
• High calorie smoothie
• Protein cookies
• Protein granola bars
• Easy banana protein pancakes
• The best 25 high calorie snacks
• The best 25 high calorie breakfast recipes