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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
Hey, how much peanut butter would you use in place of powdered peanut butter?
1 tablespoon, 2 tablespoons, 1/2 tablespoon... depends how many calories you can have in order to determine what's the right quantity of peanut butter for you.
This was very yummy! I think next time I'll reduce the cinnamon to a teaspoon though.
can I substitute/omit the powdered peanut butter? What are your suggestions?
Yes, you can substitute with nut butter, sunflower butter, use nuts or seeds or omit it.
Can you break down you calories for me? I keep coming up with 485. Thanks.
Super high protein packed meal here! I've been adding pumpkin seeds from Sprouts here in Florida. Gives each bite a nice crunch and they're super high protein as well.
Very heavy and filling way too much for me I suggest if you’re smaller and don’t typically eat much for breakfast to cut this in half or a third even but great taste!! Goes great with cold apple slices on top
Sounds great Megan! Any high protein nut-free substitutes for the powdered PB? thanks!
I recommend sticking with the protein powder and collagen for nut free. The other option would be to omit the protein power and PB and add 3 egg whites for a boost of protein.
Could you make this into a overnight oats?
Yes you can
This is a breakfast game changer! So yummy and filling!!
This oatmeal recipe is all i wanted to start my new year of fitness goals. Thanks, it's really helping.
So glad to hear this!
Such an easy recipe to make, but still so filling. I love making this for my family (especially my son) on the weekends. I’m always looking for ways to get him to eat more protein as he does not care for meat. Thanks!
So glad you like it Jessica and your son too! It's so hard with the kids sometimes, but it makes me happy you found something for him.
"Gluten Free + Low Calorie + Vegan"
How embarrassing for you. Collagen peptides listed above are derived from dead cows (not just milk). As far as I can find, there are no sources of actual collagen that are not derived from dead animals. That's not only NOT VEGAN - it's not even vegetarian.
Did you read the recipe card? It says to OMIT THE COLLAGEN FOR VEGAN. Before you point fingers, make sure you thoroughly read through things. That's embarrassing for you, not me.
Yum! I love oatmeal, especially with that powdered peanut butter, it is so convenient and adds so much flavor. Thanks for sharing!
Yes to peanut butter and ADDING to your diet. You got it girl!
i love oats! lately this has been my go to: 1/3 cup oats - water - add in flax and hemp seed - add it collagen or half scoop protein, 4 egg whites from hard boiled eggs and almond butter! sometimes i even drizzle maple syrup on there! all sounds like a weird combo but sooo soo good!
YESSSSS! I'm all about oatmeal that is actually filling! Now I'm craving oatmeal!