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How to Make High Protein Oatmeal to Keep you Feeling Full

high protein oatmeal with fruits
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High protein oatmeal is perfect for post workout or pre workout. It helps keep you feeling full and provides fiber, nutrients, and amino acids. 

Protein oats are quite popular nowadays. You can buy it pre-made in little cups, or you can find many recipes online. 

It makes a fantastic breakfast or post workout snack with loads of protein and energy from carbohydrates (yes, they are GOOD for you!

And because you can add so many nutritious and delicious toppings, the varieties are endless!

What I love about adding protein sources to oatmeal is that I still get a creamy, fluffy, warm and filling bowl of goodness but I don’t have to worry about eating a separate source of protein with my breakfast or making up for the lack of it provided in oatmeal later in the day.

Protein is important for everything in our bodies. Not just for people who exercise, but for everyone. Growing children, pregnant women, older adults prone to muscle loss and everyone in between.

This is because proteins build and repair our tissues, help make hormones and enzymes, as well as build muscle, cartilage, bone, blood and skin. 

It even aids in boosting our immunity to fight infections by building antibodies.

Proteins also transport nutrients through our bodies as well as store iron and milk proteins which are essential for the growth and function of our bodies.

Combining oatmeal and protein powder for weight loss is a great way to get the best value out of your breakfast calories:

  • Fiber to keep you full
  • Protein to keep you full and burn calories through thermogenesis
  • Nutrients
  • Carbohydrates to fuel you
  • Slow digesting carbs for lasting energy
  • Essential amino acids for building muscle and fueling workouts

See my round up of high protein breakfast recipes! Or this roundup of Vegan Overnight Oats

Read more: The 25 Healthiest Foods for Weight Loss

How Do You Add Protein to Oatmeal?

There are several ways to add protein to oatmeal:

  • egg whites
  • vegan protein powder
  • whey protein powder
  • cottage cheese
  • greek yogurt
  • silken tofu
  • nut butter
  • nuts and seeds
  • cook your oatmeal with milk instead of water

You can add any number of these alone or in combination. I typically use egg whites and protein powder and top with nuts, seeds, or nut buter in my high protein oatmeal recipe. 

Egg white oatmeal may sound strange if you haven’t heard of it but it’s actually an amazing way to boost the volume, protein, and nutrient content of your oatmeal. 

The neat thing about egg white oatmeal is that egg whites create a creamy texture to your high protein oats that make them seem more rich and buttery, when in reality, you’re adding a fat free protein source.

Which Oatmeal Has the Most Protein?

Oatmeal contains protein as well, even though it is mostly carbohydrate. 

  • Quick oats: 5.5 grams of protein per half cup (dry)
  • Rolled oats: 5 grams of protein per half cup (dry)
  • Oat bran: 8 grams of protein per half cup (dry)
  • Steel cut oats: 10 grams of protein per half cup (dry)

Steel cut oats are the clear winner, however, the typical serving size for steel cut oats is listed as lower than for quick oats.

Steel cut oats are less processed and offer more nutrition than other types but they take a lot longer to cook.

How much protein is in a bowl of oatmeal?

If you make your oatmeal with 1/2 cup of dry quick oats and 1 cup of 1% milk, you will get 13.5 grams of protein.

If you add 3 tablespoons of liquid egg white, you will have 18.5 grams of protein.

For my high protein oatmeal recipe, you will get 30 grams of protein. This is with egg whites and protein powder added in addition to the oats and almond milk. That number will be higher if you add nuts, seeds, yogurt, nut butter, etc.

Is Oatmeal Protein Good?

The protein in oatmeal isn’t a complete protein source. For a complete protein, you’d have to add another source of complete protein such as eggs, or combine two sources to make up the needed essential amino acids.

What Protein Breakfast is Best?

It depends on whether you eat protein from animal sources or not. 

Eggs are the most bioavailable source of protein. Adding whole eggs to your breakfast is the best protein you can add. 

However, you can also add other sources, including vegan sources, in combination with oats to make a complete protein meal. This is why high protein oatmeal is so healthy and versatile!

How To Make High Protein Oatmeal

Now, don’t be put off by the zucchini in this recipe! 

This is a really great way to boost the volume and nutrient content of your high protein oatmeal! I promise you do not taste the zucchini. 

Have you ever tried chocolate zucchini brownies? It’s like that…. kind of.

The zucchini is totally optional, but I love to eat for volume (large amount of bulk with lower calories) to help keep me full but not over eat. 

I have a HUGE appetite and have to be careful to not gain weight when I don’t want to.

I talk more about eating for volume in this post: 13 Easy Ways to Eat Healthier .

zucchini, oats, egg whites, protein powder, almond milk ingredients on cutting board
  1. Shred a smallish zucchini. I use 1 zucchini and about 1/3 to 1/2 a cup of oats but you may wish to start with 1 zucchini per cup of oats.
  2. Add 1/3 to 1/2 cup of almond milk or milk of choice.
  3. Place in a cinnamon stick if desired, or use powdered. Nutmeg is good too. It all depends on the add ins and over all flavour combo you are after.
  4. Simmer until oats are cooked through and then reduce heat to low
  5. Add 1/4 – 1/3 cup of liquid egg whites
  6. Add 1/2 scoop of protein powder
  7. Stir to combine and cook until eggs are set, fluff with fork.
Alternatively, cook this in the instant pot using steel cut oats for 3 minutes on high pressure.

PIN me to your Healthy Breakfast or Protein Recipes board!

How to Make Protein Oatmeal
Gluten Free Quick Cooking Oats (for oat flour or protein oatmeal)
Vegan Protein Powder
Nutribullet
Protein Oatmeal Cups
Meal Prep Containers
Glass Meal Prep Containers
Organic Cinnamon
Raw Grass Fed Whey
New Zealand Vanilla Whey Protein
Gluten Free Quick Cooking Oats (for oat flour or protein oatmeal)
Vegan Protein Powder
Nutribullet
Protein Oatmeal Cups
Meal Prep Containers
Glass Meal Prep Containers
Organic Cinnamon
Raw Grass Fed Whey
New Zealand Vanilla Whey Protein

Now the Fun Part - Toppings!

high protein oatmeal with cherries and clementines
strawberry walnut nutella high protein oatmeal
banana strawberry chocolate oatmeal
berry oatmeal in meal prep container

There are so many options for high protein oatmeal here! I like fruit especially and I’ve tried all kinds. Even citrus fruit works well. I like to add nuts for healthy fats since there isn’t much fat in this recipe. 

You can also add nut butters or syrups, jam and Nutella (nutella protein oatmeal? Is this a dream?).

I’ve also stirred raspberries into the cooking process to make pink oats! I’ve mashed banana in to sweeten it and I have cooked diced apple with it and added some caramel flavouring. Caramel apple protein oats? Yes please!

Try pairing with a creamy Vietnamese Egg Coffee.

Have fun with this! 

For other yummy breakfast recipes you’ll love check out:

Almond Joy Baked Oatmeal

Banana Chocolate Chip Protein Waffles

Caramelized Banana Protein French Toast with Cinnamon and Ginger

Cherry Almond Baked Protein Oatmeal

Healthy Veggie Egg Bake

Protein Pancake Mix Recipe

Healthy Chocolate Peanut Butter Oatmeal Breakfast Bars

Apple Cinnamon Spice Oatmeal Muffins

And for a sweet protein treat try these Better Than Reese’s Healthy Peanut Butter Cups

Natural Smooth Organic Peanut Butter
Pip & Nut Crunchy Maple Peanut
88 Acres, Organic Dark Chocolate Sunflower Seed Butter
Justin’s Classic Peanut Butter
88 Acres Organic Maple Sunflower Seed Butter, Nut-Free, Non-GMO, Dairy-Free
Sweet Freedom Chocolate Spread
Mr Organic Dark Chocolate & Hazelnut Spread
Barney Butter Almond Butter, Bare Smooth
Maple Almond Butter
Natural Smooth Organic Peanut Butter
Pip & Nut Crunchy Maple Peanut
88 Acres, Organic Dark Chocolate Sunflower Seed Butter
Justin’s Classic Peanut Butter
88 Acres Organic Maple Sunflower Seed Butter, Nut-Free, Non-GMO, Dairy-Free
Sweet Freedom Chocolate Spread
Mr Organic Dark Chocolate & Hazelnut Spread
Barney Butter Almond Butter, Bare Smooth
Maple Almond Butter

For a Fit Food Grocery List, see my Free Resource Library

strawberry walnut nutella high protein oatmeal
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5 from 4 votes

High Protein Oatmeal

Oatmeal is already a nutritious and filling food high in fiber. However, if you would like to balance out your meals with more protein and nutrients to fuel your day and keep you feeling full, this is how you do it!
Course Breakfast, Snack
Cuisine American
Keyword breakfast, easy, healthy, high protein, kid friendly, oatmeal, snack
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1
Calories 305kcal
Author Rach

Ingredients

  • 1 smallish zucchini
  • 1/3 to 1/2 cup of oats
  • 1/3 to 1/2 cup of almond milk or milk of choice.
  • 1 cinnamon stick
  • 1/4 - 1/3 cup of liquid egg whites
  • 1/2 scoop scoop of protein powder

Instructions

  • Shred a smallish zucchini.
    zucchini, oats, egg whites, protein powder, almond milk ingredients on cutting board
  • Add almond milk or milk of choice.
  • Place in a cinnamon stick if desired, or use powdered. Nutmeg is good too. It all depends on the add ins and over all flavour combo you are after
    zucchini oatmeal in instant pot
  • Simmer until oats are cooked through and then reduce heat to low
  • Add liquid egg whites
  • Add protein powder
  • Stir to combine and cook until eggs are set, fluff with fork.
    strawberry walnut nutella high protein oatmeal

Notes

Alternatively, cook this in the instant pot using steel cut oats for 3 minutes on high

Nutrition

Calories: 305kcal
USA Pan Bakeware Extra Large Sheet Pan, Warp Resistant Nonstick Baking Pan
Nutribullet
2 Compartment Glass Meal Prep Containers
Cuisinart Food Processor
Real Salt
Meal Prep Containers
Glass Meal Prep Containers
USA Pan Bakeware Extra Large Sheet Pan, Warp Resistant Nonstick Baking Pan
Nutribullet
2 Compartment Glass Meal Prep Containers
Cuisinart Food Processor
Real Salt
Meal Prep Containers
Glass Meal Prep Containers
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18 Comments
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Rumiel Daymiel

5 stars
Great recipe, love it. Thanks for posting.

Andrew

5 stars
The zucchini and egg whites really make this a healthy filling breakfast. I love it with Nutella, strawberries and bananas!

Alexis

This sounds pretty interesting. I’ve been looking for new breakfast options that make me feel full. I’ll have to try this

Jordy

These recipes are so nutritionally dense! Can’t wait to try them!

5 stars
Oh! I think adding the zucchini is a great idea! I can’t wait to try this — wish I would have done this sooner!

Brandi Wiatrak

5 stars
Wow! I really need to spice up my morning oatmeal. Some of these almost look like a dessert. Yum! I love the idea of adding zucchini! I add zucchini to all of my omelettes to add bulk, so this is a great idea to do the same for oatmeal.

candy

Oatmeal should always be eating not over looked for its healthy qualities.

candy

People should eat more oatmeal for all the healthy qualities it has going on.

I am a big fan of warm oatmeal and also overnight oats. All of your oatmeal looks delicious and heart! I got my eye on the bowl of purple oatmeal!

Denise

I’m always looking for ideas to increase protein in my diet. I’m looking forward to trying this recipe. Thank you!

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