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Tired of clumpy oats? Try this 3 ingredient Protein Oatmeal. It’s creamy, customizable and so satisfying. With 40 g of protein, it’s the perfect for healthy breakfasts or post-workouts.
Eating protein for breakfast is healthy: you’re satisfied and nourished for the day. If your oatmeal leaves you hungry after 2 hours, add a scoop of protein powder!
Protein overnight oats, egg white pancakes and savory oatmeal are my to-go breakfasts. Especially these “proats” , they’ve been part of my rotation for over 10 years. Fun fact, I cook them also when traveling.
I just love how creamy, satisfying and nutritious my oats are! They’re high in fiber (beta-glucan), B vitamins and minerals. Adding protein powder to porridge makes it more balanced and macro-friendly.
Why you will love this recipe
- Creamy and satisfying – Most recipes mix in dry protein powder, which makes oatmeal clumpy and gritty. My method mixes it with a liquid, before stirring in the oats
- Quick and easy – Ready in just 10 minutes! You can meal prep it, or cook in the microwave when you’re short on time.
- Healthy and high protein – Perfect for pre- and post-workouts…whether you’re a bodybuilder or just trying to get your 30 g protein for breakfast. This one delivers 40 g!
- Customizable – Make it gluten-free or vegan, load it with toppings, or switch up the protein powder flavors.
Ingredients
You’ll need 3 main ingredients: oats, milk or water, and protein powder. Here are more details, plus tips and substitutes. You can find precise quantities in the recipe card at the bottom.
- Rolled oats (old fashioned rolled oats) – They’re chewier and more natural. Steel-cut oats take longer to cook. Quick oats give your porridge a mushy texture, instead. Just steer clear of instant oats in sachets (like Quaker), as they often contains added sugars.
- Protein powder – I used grass-fed vanilla casein. But also vegan protein powder, whey concentrate (WCP) and whey isolate work. Choose a flavor you like, or go for unflavored.
- Milk or water – Choose what best fits your preferences (and macros). For extra creaminess, use milk or a blend of water and milk. I like semi-skimmed and unsweetened almond milk.
- Salt – A pinch of salt enhances flavors and balances the sweetness. Skip, if your protein powder already contains it (pea and rice protein often do).
- Sweetener – Only necessary if using unflavored protein or cooking in water. Go for maple syrup, honey, agave, date paste, ½ mashed banana, monk fruit, or stevia.
Dietary adaptation
- Higher in protein – First, cook in milk (like soy, pea or cow milk). Once ready, you can stir in Greek yogurt. For plant protein, mix in chia seeds, flaxseeds, or hemp seeds.
- Gluten-free – Use certified gluten-free oats and check that your protein powder does not contain any gluten (especially if plant based).
- Dairy-free and vegan – Use vegan protein powder and cook in almond or soy milk.
- High volume low calorie – Stir in 2 tbsp of grated zucchini, while cooking. Trust me, you won’t taste the veggies. But they will add volume, fiber, and nutrients.
How to make protein oatmeal
You can find the printable recipe at the end of this blog post. But for now, here’s an overview with step-by-step pictures.
Step 1 – Cook oats. In a nonstick pot, combine rolled oats with milk and a pinch of salt. For more flavor, add maple syrup, ground cinnamon and vanilla extract. Simmer over medium heat for around 5 minutes. Stir regularly to avoid sticking.
Step 2 – Remove from heat. Remove the pot with the cooked oats from the heat, preferably from the hot stovetop. If steaming hot, let it cool for some minutes.
Step 3 – Prep protein powder. Scoop protein powder into a medium bowl. Add 1 tablespoon of water or milk to the protein powder, then stir. Add liquid in small increments, until you get a creamy mixture. It should be smooth, not thick or runny.
Step 4 – Add protein to oats. Once creamy, stir the mixture into your oatmeal. If it gets too thick, adjust with a splash of milk. Serve with your favorite toppings.
How to add protein powder to oats?
Most people dump dry protein powder straight into hot oats, which leads to clumps and a grainy texture.
My trick? Mix the protein powder with a little liquid first to create a smooth paste. Then, stir it into the porridge for a creamy, lump-free consistency.
Recipe variations
- Chocolate – Add 2 tsp of cocoa powder, or use chocolate flavored protein powder. You can also top it with dark chocolate chips or cacao nibs.
- Banana – Mash ½ banana into the oats while cooking, add ground cinnamon and a dash of vanilla extract. It’s creamy and naturally sweet.
- Spices and flavors – While cooking, stir in ½ of tsp vanilla extract, ⅓ tsp of ground cinnamon, ⅓ tsp of pumpkin pie spice, or a mix of those.
- Toppings – Let’s the fun begin! Go for nut butters, PB2, berries, banana, Greek yogurt, chocolate chips, cinnamon, a drizzle of maple syrup, or whatever you crave.
Success tips
Years of experience have thought me a couple of things. Follow these tips for the best protein oatmeal you’ve ever had!
- Dissolve protein powder separately – The key secret! To avoid lumps, mix your protein with a splash of milk separately. Then, add it to the cooked oats.
- Don’t heat protein powder – Heating protein powder makes it dry and grainy, especially if it’s whey. So, take the oatmeal off the stove and let cool a bit before stirring it in.
- Adjust texture as needed – Whether you like it thick or creamy, tweak the amount of liquid until it’s perfect for you. Start with little, and add more if needed.
- Choose a good protein powder – Pick one with no added sugar, no artificial flavors, and high quality ingredients from a brand you can trust. I regularly swap between vanilla casein and pea protein.
Make ahead and storage
- To store – If meal prepping, cook a big batch ahead of time. Portion it into containers, and refrigerate for up to 3 days.
- To freeze – Freeze individual portions in freezer-safe airtight containers for up to 3 months.
- To reheat – If frozen, thaw overnight in the fridge. Reheat it with a splash of milk on the stove or in the microwave. Use low heat, or your porridge may become grainy.
Frequently asked questions
I recommend casein and vegan protein powders. They give it a creamier texture. Whey works too, but it can make it liquidly. Whatever your choice, stick to high-quality products with clean ingredients and a flavor you like.
Both work. But if you choose milk, they will be creamier, higher in protein and more satisfying. Another option is using a blend of milk and water.
Cook the oats with milk or water in a microwave-safe bowl, for about 2 minutes. Then stir in the protein paste (never dry powder) and adjust texture as needed.
Use soy, pea, semi-skimmed or high protein milk for cooking. You can also stir in the cooked oats a dollop of Greek yogurt or whipped cottage cheese. Other natural sources of protein are egg whites, chia seeds, flaxseeds, hemp seeds, peanut butter and PB2.
More high protein breakfasts
- Protein pancakes
- Egg white oatmeal
- Protein overnight oats
- Cottage cheese pancakes
- Greek yogurt pancakes
- Protein French toast
- Greek yogurt protein muffins
Protein Oatmeal
Ingredients
- ½ cup (50 g) rolled oats
- ⅓ cup (30 g) protein powder
- 1 cup (240 ml) milk of choice, or water, I used semi-skimmed milk
- a pinch of salt
Optional Ingredients
- 1 to 2 tsp maple syrup, or honey, to taste
- ½ tsp vanilla extract
- ⅓ tsp ground cinnamon
Instructions
Cook oatmeal without protein powder
- In a nonstick pot, combine rolled oats with milk and a pinch of salt. For more flavor, add maple syrup to taste, ground cinnamon and vanilla extract.½ cup (50 g) rolled oats, 1 cup (240 ml) milk of choice, 1 to 2 tsp maple syrup, ⅓ tsp ground cinnamon, ½ tsp vanilla extract, a pinch of salt
- Simmer over medium heat for about 5 minutes, or until the oatmeal reaches the desired texture. Stir regularly so that it does not stick to the pan.
- Remove the pot with the cooked oats from the heat, preferably from the hot stovetop. If the porridge is steaming hot, let it cool for some minutes.
Add protein powder
- Separately, scoop protein powder into a medium bowl.⅓ cup (30 g) protein powder
- Add 1 tablespoon of water or milk to the protein powder. Stir, adding more liquid in small increments, until a paste forms. It should be smooth and creamy, not too thick or runny.
- Once creamy, stir the mixture into your oatmeal. If it gets too thick, adjust with a splash of milk.
- Transfer to a bowl and serve with your favorite toppings.
Notes
- In a microwaveable bowl combine rolled oats with milk or water and a pinch of salt. For more flavor, add maple syrup to taste, ground cinnamon and vanilla extract.
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Microwave on high for 1 minute 30 seconds to 2 minutes, stirring in between.
- Once cooked, add protein powder as described in the recipe directions above.
- To store – Portion leftovers into containers, and refrigerate for up to 3 days.
- To freeze – Freeze individual portions in freezer-safe airtight containers for up to 3 months.
- To reheat – If frozen, thaw overnight in the fridge. Reheat it with a splash of milk on the stove or in the microwave. Use low heat, or your porridge may get grainy.
- Nutritional values are provided for the basic recipe: prepared with semi-skimmed milk, grass-fed casein protein powder and no added maple syrup. Toppings are not included.
- Precise nutritional values may vary. For accuracy, calculate your own macros based on the protein powder used and/or additional maple syrup and toppings.
So creamy!
Hi Marjon,
many thanks for your feedback! I am happy you liked my protein oatmeal recipe 😉
Best,
Matteo
So simple yet so delicious. Thanks for sharing!
Hey Nick,
thanks a lot for the review. Glad you liked my easy protein oatmeal recipe!
I wish you a great week,
Matteo
This turned out great! Finally had protein oats that turned out well.
Hey Nicole,
thanks a lot for your kind feedback. I’m so glad you were finally able to make a delicious protein oatmeal. Happy you found value in my guide 😉
Have a great day,
Matteo
Hey Matteo, Thanks for this perfect Oatmeal recipe! I always had a hard time prepping it with vegan protein but, after discovering your method, the consistency is just perfect. This page needs more reach man!
Hey dear Regina,
thank you SO SO much!! Yes, this way of making protein oatmeal is definitely life changing. It completely takes the experience to the next level. Once again, thank you.
Have a great day,
Matteo