This protein oatmeal recipe can be made in the microwave and only takes a few minutes to prepare. If you’re looking for an easy, high-protein breakfast or pre-workout meal, this recipe is the perfect choice.
One of the biggest mistakes I see people making regarding their nutrition is not including protein in their meals. Think about the popular breakfast options: Avocado on toast. A bowl of cereal. Pancakes, waffles, french toast. A smoothie. Or even just a plate of fruit. Where’s the protein?
You see, when you indulge in a meal consisting of only carbs without any protein, you are creating an environment for your body to store fat. Carbs spike your blood sugar which then spikes insulin levels. When these spikes occur, the body will store excess sugar in our muscles for energy. But once that storage is full, the body has nowhere else to put it so it’s then stored as fat.
We want to avoid the spikes and instead aim to keep our blood sugar stable. We can do this by making sure to eat a balanced meal. A balanced meal consists of protein, carbs, and healthy fats. The addition of protein will slow down the digestion of carbs, preventing that dramatic spike.
Besides, protein is the most important element of any dish. It’s the centerpiece. Protein builds and maintains muscle and every cell in your body—it’s the building block of life.
So, let’s add protein to that bowl of oatmeal and make it a complete, nutritious meal.
I hope you enjoy this protein oatmeal recipe as much as I do!
What protein powder is best for protein oatmeal?
A good-quality protein isolate is my go-to for this recipe as well as all my protein powder needs. Protein isolate undergoes more processing than your average protein powder. The fat and glucose are separated therefore isolating the protein—hence, protein isolate. That leaves you with pure protein in powder form. It’s fine in texture and mixes easily whether it’s in oatmeal or your post-workout shake.
On the other hand, a casein or protein concentrate will be less pure and much denser. If you try adding this to your oatmeal, your protein oats will become so thick and clumpy that they will be inedible. Don’t do it.
My favorite protein isolates are AllMax IsoFlex, Dymatize ISO100, and Isopure. Arms Race Nutrition Protein Blend in the apple fritter flavor is one of the best things I’ve ever tasted. Whatever you choose, check the nutrition label and make sure it says protein isolate in the ingredients.
Vegan protein powder will work well, too, if that’s your thing.
As for flavor, you can never go wrong with vanilla. It’s neutral, doesn’t overwhelm, and allows the taste of your toppings to really shine through.
What kind of oatmeal is best for protein oatmeal?
Rolled oats, quick oats, or steel-cut oats. You have options, and they are all equally nutritious. It’s only a matter of preference.
I use Quaker Quick 1-Minute Oats because I can cook them in the microwave. Rolled oats or steel-cut oats are best cooked on the stove. They take a little bit longer, and I’m definitely not going to stand there waiting for water to boil on top of washing the pot day after day. I am all about efficiency, so quick oats are my oatmeal of choice.
Also, my local Sam’s Club sells Quaker Quick 1-Minute Oats by the 10-pound box, and I go through them like crazy.
My protein oatmeal recipe uses quick oats, but you can follow it using any oatmeal of your choice. Just adjust the water ratio and cooking time as necessary.
You can get as creative as you please with any combination of fruit, nuts, condiments, and protein powder flavors. That’s the beauty of protein oatmeal—the possibilities are endless. You’ll never get tired of this meal as there will always be a way to switch it up and keep it exciting.
Here are some of my favorite combinations:
- Cherries and almonds
- Chopped apple, walnuts, and cinnamon
- Banana, peanut butter, and honey
- Chopped dates and banana
- Peach and blackberries
- Mixed berries (strawberry, blueberry, blackberry)
- Raisins and walnuts
- Blackberries and pear
- Kiwi and banana
- 3/4 cup oatmeal
- 1 1/3 cup water
- 1 scoop protein powder
- toppings of your choice
- Place oatmeal and water into a deep bowl
- Microwave on high for 2 minutes
- Stir and let cool for 2 minutes (don't skip this)
- Stir in one scoop of protein powder (if necessary, add more water until desired consistency is achieved)
- Add toppings and enjoy!
Water ratio: I generally use a pinch less than 1:2 ratio of oatmeal to water, but it's always better to use too little than too much. If your oats come out a little dry, simply stir in more water until you reach your desired consistency.
Very important: Don't forget to let your oats cool for 2 minutes. If you rush it, your protein powder will be clumpy and not mix well.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Amount Per Serving: Calories: 345Total Fat: 5gCarbohydrates: 42gProtein: 32g
Nutritional information provided is an estimate and does not include any optional toppings. Final values will vary based on your choice of ingredients.