High Protein Oatmeal

Intro

This high protein oatmeal recipe makes a hearty complete breakfast in a single bowl. It is easily prepared on the fly, or in advance for folks doing meal prepping. The oats can easily be scaled up or down to fit macro requirements. With Old Fashioned Oats, always use double the liquid to the amount of oats.

Preparation

Option 1 – Instant Oats

Mix 1/2 Cup Old Fashioned Oats with 1 Cup of Water and Microwave for 2-3 Minutes. Remove oats from microwave and add 1 scoop of whey protein.

Option 2 – Overnight Oats

Mix protein and water in shaker bottle, until well incorporated. Add oats to mixture and place in refrigerator overnight. The oatmeal will soak up the water and they will be ready to eat in the morning.

Nutritional Overview

330 Calories

35 Grams of Protein

27 Grams of Carbs

9 Grams of Fat

Cost as Written ~$1.24

Additional Tips

Scale the oats as needed to hit your necessary carb goals. Additional fats can be added by using 1 tbsp of peanut butter, but this will add about 90 calories. You can also substitute milk for water. This will increase the protein, but also the fats and carbs depending on what kind of milk you use.

With the instant cook options, I like to add some raw apple before it goes in the microwave, then a sprinkle of cinnamon before I add the protein. Be sure to add the protein after the oats are cooked. If you add it before, the whole things becomes a clumpy weird mess.

The most expensive part of this recipe is the protein. This was priced using Equate (Walmart Store Brand) protein powder. I have also linked to some of the cheapest stuff I can find, which I think actually brings the price down a little bit. Using a more expensive protein is going to drive the price up, and honestly, not add anything to the macros. Some more expensive proteins taste a little better, but that’s about the only difference I’ve found. One additional substitution you could make is for casein protein instead of whey. Casein will give you a thicker end product, and the protein will digest more slowly. This could be beneficial if you use this recipe as an even snack or if there is a long gap until your next meal.