This high protein oatmeal recipe is the perfect way to start your day! With over 22g of protein and less than 300 calories, this is a super filling plant-based breakfast!

high protein oatmeal
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Oatmeal is one of my go-to breakfasts, but I’ve been trying to make an effort to eat more protein. A serving of rolled oats has about 5g of protein and I usually top my bowl with some peanut butter or almond butter for another 5g of protein. But I wanted to see if I could bump it up a little more, since I often eat my oatmeal after a workout. I added 1/2 scoop of plant-based vanilla protein powder plus 2 tablespoons of PB2 and it turned out great! This was an easy way to start my day with tons of protein.

high protein oatmeal

Ingredients & Substitutions

  • Rolled oats: Also known as old-fashioned oats, these oats have a hearty, chewy texture. You can also use instant oats. Do not use steel-cut oats as they take much longer to cook.
  • Protein powder: I used a vanilla plant-based protein powder. Be sure you like the taste of your protein powder!
  • Peanut flour: I used PB2, which is made from peanuts that have had the oil pressed out. It’s a great way to add more protein to the oatmeal.
  • Chia seeds: This is a great way to add fiber and healthy fats to the oatmeal. It also makes it super thick! You can skip this if you don’t have chia seeds.
  • Toppings: I added fresh fruit, a drizzle of peanut butter, and chia seeds — but you can use any topping you like.

How ot Make Protein Oatmeal

Add the oats, chia seeds, and salt to a bowl.
Add the water and stir to combine. Microwave on 70% power for 3 minutes.
Stir in powdered peanut butter and protein powder.
Add any additonal toppings you like!

Tips for Making Oatmeal in the Microwave

  • Use a very large bowl as oatmeal will expand rapidly while cooking. To be safe, I use a bowl that holds about 6 cups when cooking 1/2 cup of oats.
  • You’ll want to add about one cup of water for every 1/2 cup of rolled oats.
  • Microwave for 2 1/2-3 minutes on 70% power. You may need to adjust slightly based on your microwave. You can avoid the oatmeal boiling over by not cooking at full power.
  • After 2 1/2 minutes, use oven mitts to remove the oats from the microwave and stir. Let it sit for a couple of minutes to let it thicken.
  • If the oatmeal is still runny, microwave for another 30 seconds for a thicker consistency.
protein oatmeal

Frequently Asked Questions

  • Can I make oatmeal without protein powder? Yes! Try adding extra PB2 or add a scoop of Greek yogurt or cottage cheese to add extra protein.
  • Can I make these into overnight oats? Yep! Try my high protein overnight oats recipe.
  • Can I make my oats on the stovetop? Yes, just follow the directions on the package as cooking times vary by type.
  • Are oats healthy? Oats are a whole grain which means they’re a good source of fiber and protein. They’re a great option for a healthy breakfast!
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protein oatmeal

High Protein Oatmeal

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  • Author: Liz Thomson
  • Prep Time: 2 minutes
  • Cook Time: 3 minutes
  • Total Time: 5 minutes
  • Yield: 1 cup 1x
  • Category: Breakfast
  • Method: Microwave
  • Cuisine: American
  • Diet: Vegan
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Description

This high protein oatmeal recipe is the perfect way to start your day! With over 22g of protein and less than 300 calories, this is a super filling plant-based breakfast!

Ingredients

Units Scale
  • 1/3 cup rolled oats
  • 1 tablespoon chia seeds
  • Pinch of salt
  • 1 cup water
  • 1/2 scoop (16g) vanilla protein powder (about 2 tablespoons)
  • 2 tablespoons powdered peanut butter
  • Optional toppings: Fresh berries, peanut butter, granola, etc.

Instructions

  1. Add the oats, chia seeds, and salt to a very large bowl. Add one cup of water and stir to combine.
  2. Microwave for 3-3 1/2 minutes on 70% power. You may need to adjust slightly based on your microwave. You can avoid the oatmeal boiling over by not cooking at full power.
  3. Use oven mitts to carefully remove the oats from the microwave and stir in the protein powder and powdered peanut butter.
  4. Add a splash of water or almond milk to thin, if needed.
  5. Add your favorite toppings and enjoy.

Notes

Use a very large bowl as oatmeal will expand rapidly while cooking. To be safe, I use a bowl that holds about 6 cups when cooking 1/2 cup of oats.