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High Protein Oatmeal! Start your day with oatmeal made healthier with protein and omega-3's. Balanced oatmeal for balancing fat loss hormones and losing weight. Prep as instant oats or overnight oats. Gluten Free + Low Calorie + Vegan Option
Losing weight isn't easy. Eating healthy isn't eating. Eating healthy and losing weight? Is incredibly hard!
I think that's why so many people give up. They don't have the time or energy to navigate the maze of confusing food labels and on top of it, try to figure out the right balance of macronutrients, calories and amount of working out.
Seriously, if there is one thing I wish I had known when I was losing weight is to check the ingredients on food labels. I used to buy instant oatmeal all the time and eat it without inspecting what the ingredients in it. I thought just because it was low in calories that was all I needed.
When in fact, I never realized how much added sugar and additives are added to instant oatmeal packs. These types of instant oatmeal packs are not balanced with protein and healthy fat which means an hour or two later you will be hungry.
This is another thing I didn't know when I was losing weight before I got my degree in nutrition. How to balance my macronutrients (the protein, fat and carbohydrates)!
Often, I ate a bowl of oatmeal with fruit then an hour later I was hungry. This was because there was no protein or fat to balance the insulin response from the carbs.
Oatmeal has fiber so the carbs are slower digesting, but it's still like eating a bowl of sugar unless which is why putting the right type of toppings on top is so important. That's why I created this High Protein Oatmeal recipe to show you exactly how it's done!
High Protein Oatmeal
Eating a high protein oatmeal like this one will keep you fuller longer because of the ratio of carbohydrates to protein to fat. It's also high in fiber (an important nutrient that keeps you full) and is naturally low in sugar.
This high protein oatmeal may be slightly higher in calories, but that doesn't bother me. These are the good calories that will keep you full and satisfied!
What You Need
This high protein oatmeal is filled with omega-3's to fight inflammation and balance hormones (both important for weight loss!) and is higher in protein to build lean muscle tissue. More muscle means higher metabolism.
We all could use a little more of that. Am I right?
My challenge to you is to eat oatmeal alone then eat this high protein oatmeal, and pay attention to the difference in your level of fullness and blood sugar.
All you need to make your high protein oatmeal is gluten free oats (or regular oats), cinnamon, flax, powdered peanut butter (with nothing added), collagen (optional), chia seeds or flax meal, protein powder and milk. That's it!
Click here to pin this recipe!
What protein powders are best for protein oatmeal?
The best protein powders for smoothies are higher in protein (20 grams or more) and lower in carbohydrates and ideally, have no added sugar.
As I mentioned above, I like plant-based Garden of Life (gluten and dairy free) but any protein powder that agrees with you and that you like will work. Protein powder is very individual and you will have to try different brands and flavors to find one you enjoy!
Here are some of the protein powders I personally enjoy: Active Stacks Beef Protein, Legion Whey Protein, Legion Plant-Based, Orgain, 1st Phorm, Premier Protein
Can I use collagen instead of protein powder?
Collagen is not a complete protein and is missing the important amino acid leucine which aids in muscle protein synthesis. Collagen is great for hair, nails and joints, but it is not helpful when the goal is maintaining or building muscle mass and / or changing body composition.
Can I use peanut butter instead of powdered peanut butter?
Yes, you can swap peanut butter for the powdered peanut butter. Peanut butter does have more calories than powdered peanut butter so if you are watching your calories then you will need to recalculate the calories of this recipe to account for this change.
Can you meal prep high protein oatmeal overnight oats
Yes! You can definitely meal prep this recipe as overnight oats with milk and let it soak overnight in a mason jar. Here is my Protein Overnight Oats Recipe!
More Oatmeal Recipes:
- Protein Overnight Oats
- Blueberry Protein Oatmeal Bake
- Healthy Berry Protein Oatmeal Bake
- Chocolate Protein Oatmeal
High Protein Oatmeal
Equipment
- Bowl
Ingredients
- 1/2 cup Gluten Free Rolled Oats or regular oats
- 1 tablespoon flax meal
- 1/8 cup powdered peanut butter
- 1 scoop collagen (optional) omit for Vegan
- 1/2 tablespoon chia seeds
- 1/2 tablespoon cinnamon
- 1/4 cup vanilla protein powder or protein powder of choice
- 3/4 cup unsweetened almond milk or as much milk as you need to thicken to your preference
Instructions
For Instant Oats:
- Place all ingredients except milk in a mason jar or plastic bag. When ready to eat, add milk, stir, and heat for 1:30 to 2:00 minutes in the microwave. Top with fruit. For high protein chocolate oatmeal, see this post.
For Overnight Oats:
- Place all ingredients in a mason jar. Stir the ingredients together, cover and place in the refrigerator overnight. Eat the next day. Fruit can be added the night before or day of.
Video
Notes
- For protein powder recommendation, see the blog posts for the ones my tastebuds like. It's important to always find protein powders that you like as we all have different tastebuds. I recommend a protein powder with at least 20 grams of protein per scoop.
- Love chocolate? Check out this High Protein Chocolate Oatmeal.
Nutrition
What I Used For The Recipe
My new go to breakfast!
All I did was lick the spoon so far, but I love it. I split the serving size in half as a bariatric patient, but this is delicious! I was thinking I might add a spoonful of jelly to make it peanut butter and jelly overnight oats. Well done!