This high protein oatmeal recipe can be made with protein powder or nuts and seeds. It’s one of my favorite recovery meals after a cold morning run. 

Photo of a white bowl filled with protein powder oatmeal topped with blueberries, raspberries, and pumpkin seeds.

Though I love my post-workout protein smoothies, it just doesn’t sound as good on cold days. That’s when I turn to high protein oatmeal or one of our favorite Protein Balls

Protein oatmeal is warm, filling, satisfying, and a great choice for a post-workout breakfast. You can buy protein oatmeal packets from brands like Kodiak, but it’s so easy to make yourself, and then you get to control the quality of ingredients. Let me show you how to make it with protein powder, and without. 

Does Oatmeal Have Protein? 

Does oatmeal have protein on its own? Yes, oatmeal is one of the higher protein whole grains. In fact, one serving (1/2 cup dry rolled oats) has 6 grams of protein. This equates to 12% of the daily value, which is currently 50 grams of protein per day. Quinoa is a bit higher, and you can make a breakfast porridge with quinoa as well. 

So, oatmeal always has protein, but some people like to add more, and there are several ways to do that. 

Small bowls filled with chia seeds, hemp seeds, and almond butter on a kitchen counter.

Protein Powder Oatmeal

Adding protein powder to your oatmeal will increase the protein the most for the amount of calories. You may be tempted to add a whole scoop of protein powder to your oatmeal, but don’t. The flavor will be overpowering and you may not be happy with the texture. You can use your favorite protein powder here (plain, vanilla, even chocolate). I like organic pea protein powders that don’t have many added ingredients, such as Garden of Life. 

I recommend starting with just 1/4 scoop of protein powder (about 7 grams). This will add around 28 calories and 5.5 grams of protein. If you like it, increase to 1/2 scoop the next time. You can boost the protein even further by adding a little almond butter on top or a sprinkle of hemp seeds. I also like to add a pinch of cinnamon, which may help regulate blood sugar. I like the texture of old fashioned rolled oats, but if you prefer steel cut oats, here’s how to make them

 

How to Add Protein to Oatmeal

  • Nut Butter. 1 tablespoon almond butter adds 98 calories and 3.4 grams of protein. It also adds a lot of flavor and makes oatmeal so much tastier. 
  • Hemp Seeds. 1 tablespoon of hemp seeds sprinkled on top or mixed in adds 60 calories and 3 grams of protein. Hemp seeds have a mild, nutty flavor and add a bit of texture. 
  • Chia Seeds. 1 tablespoon of chia seeds adds 75 calories and 3 grams protein. Chia seeds are most digestible when soaked or ground, so it’s best to simmer them along with the oats, rather than sprinkling on top. 
  • Soy Milk. 1/3 cup of unsweetened soy milk adds 26 calories and 3 grams of protein. I like Trader Joe’s organic or Westsoy best. I love adding milk to make my oatmeal creamy. Feel free to use any milk you have. 
Photograph of a white bowl filled with chia seed protein oatmeal topped with sliced banana, pomegranate seeds, and almond butter.

Is Oatmeal Good For Weight Loss? 

Oatmeal is a healthy breakfast option for weight loss, but it’s easy to go overboard with calories, sugar, and fat. So be mindful of what you are putting on top. 

Oats are naturally low fat and a good source of fiber and iron. They are heart healthy, thanks to its soluble fiber and ability to lower cholesterol. While naturally gluten-free, oats are often cross contaminated during processing, so look for a package labeled “certified gluten free” if you have a sensitivity. 

More Healthy Breakfast Recipes 

Yield: 1 bowl

Protein Oatmeal

Prep Time 1 minute
Cook Time 5 minutes
Total Time 6 minutes

How to make high protein oatmeal a few different ways: with protein powder, or with seeds and nuts. Protein oatmeal is a warm, satisfying breakfast that is great after workouts or anytime you could use a protein boost. This oatmeal recipe is naturally vegan and gluten-free, and a healthy oatmeal recipe for weight loss or gain.

Protein Oatmeal

Ingredients

  • 1 cup filtered water
  • 1/2 cup rolled oats
  • pinch cinnamon
  • pinch sea salt
  • 1/4 scoop vanilla or unflavored pea protein powder (see non-powder options in notes)
  • 1/4 cup unsweetened soy milk
  • 1 teaspoon maple syrup
  • 1/4 cup fresh berries, for serving

Instructions

  1. Bring water to a boil in a medium sized sauce pan over high heat.
  2. Stir in oats, cinnamon, and salt.
  3. Reduce the heat to medium-low. Simmer uncovered for about 5 minutes, stirring occasionally, until liquid is absorbed and oats are tender. Stir in protein powder if using, until smooth.
  4. Stir in a splash of the soy milk, then transfer to a cereal bowl.
  5. Enjoy topped with more milk, syrup, and berries.

Notes

Chia Protein Oatmeal


Add up to 1 tablespoon chia seeds at the same time as the oats. Whole chia seeds are most digestible when soaked (in this case cooked with the oatmeal).

Hemp Protein Oatmeal


Sprinkle 1 tablespoon hemp seeds over the finished oatmeal for nutty flavor and texture, and an additional 3 grams of protein.

Almond Butter Protein Oatmeal


Serve oatmeal with 1 tablespoon almond butter on top for an additional 3 grams of protein.

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Nutrition Information:
Yield: 1 Serving Size: about 1 cup
Amount Per Serving: Calories: 223Total Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 148mgCarbohydrates: 36gFiber: 6gSugar: 7gProtein: 15g

Nutrition information is automatically calculated by Nutritionix. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your favorite calculator.