Egg White Bites with Roasted Red Pepper
134 cal, 35 min
Creamy Protein Oatmeal
Creamy stovetop protein oatmeal cooked in milk with vanilla protein, peanut butter and banana. 30 grams of protein in one warm bowl.
- 30g protein
- 442 calories
- 7 minutes
- 1 servings
Regular oatmeal has about 5 grams of protein. This protein oatmeal has 30. The difference comes from three easy swaps: cooking the oats in milk instead of water, stirring in half a scoop of vanilla protein after cooking, and topping with peanut butter.
The one trick
Never boil protein powder. Take the pan off the heat, let it stop bubbling, and stir the powder in as a smooth paste with a splash of water. You get creamy oatmeal instead of clumps.
Flavor variations
- Apple pie: diced apple cooked with the oats, extra cinnamon and a pinch of nutmeg.
- Chocolate: chocolate protein powder, 1 tsp cocoa and raspberries.
- Blueberry muffin: frozen blueberries stirred in during the last minute.
If mornings are too rushed for the stove, the same idea works cold as protein overnight oats.
How to add protein to oatmeal
Plain oatmeal has about 5 grams of protein. Here are the easiest ways to raise it, with the protein each one adds:
| Add-in | Amount | Protein added |
|---|---|---|
| Cook in milk instead of water | 1 cup skim milk | +8 g |
| Protein powder, stirred in off the heat | 1/2 scoop (15 g) | +12 g |
| Liquid egg whites, whisked in while cooking | 1/4 cup | +6.5 g |
| Greek yogurt on top | 1/2 cup | +11 g |
| Peanut butter | 1 tbsp | +4 g |
| Hemp seeds | 2 tbsp | +6 g |
This recipe uses milk, protein powder and peanut butter to reach 30 grams.
Does oatmeal have protein?
Oats are one of the higher-protein grains, at about 5 grams per half cup dry. That is enough to contribute, but not enough to keep most people full on its own, which is why the add-ins above matter.
Egg white oatmeal (fluffy oats)
For extra volume, whisk 1/4 cup liquid egg whites into the oats during the last minute of cooking and stir constantly. The oats turn fluffy and custardy and gain about 6 grams of protein with no egg flavor.
Stovetop or microwave
Stovetop oatmeal is creamier. The microwave is faster: use a large bowl to avoid boil-overs and cook 2 1/2 to 3 minutes, stirring halfway.
Creamy Protein Oatmeal
Servings
Ingredients
Instructions
- Bring the oats, milk and salt to a simmer in a small saucepan over medium heat.
- Cook, stirring often, for 4 to 5 minutes, until thick and creamy.
- Take the pan off the heat and let it sit for 1 minute.
- Whisk the protein powder with 2 tbsp water in a cup until smooth, then stir it into the oatmeal.
- Spoon into a bowl and top with the peanut butter, banana and cinnamon.
Notes
- Adding protein powder off the heat keeps it from turning grainy or rubbery.
- For the microwave: cook the oats and milk in a large bowl for 2 1/2 to 3 minutes, stirring halfway.
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Questions people ask
Can I cook protein powder in oatmeal?
It is best stirred in after cooking. Boiling whey makes it clump and turn chalky.
How do I get even more protein in oatmeal?
Whisk 1/4 cup liquid egg whites into the oats for the last minute of cooking. That adds 6.5 grams of protein and makes the oatmeal extra fluffy.
Does oatmeal have protein?
Yes, a little. A half cup of dry rolled oats has about 5 grams of protein, which is more than most grains but not enough for a high-protein breakfast on its own.
How much protein is in oatmeal?
About 5 grams per 1/2 cup dry oats cooked in water, and about 13 grams cooked in 1 cup of milk. This protein oatmeal has 30 grams.
How do you add protein to oatmeal?
Cook it in milk, stir in protein powder off the heat, whisk in egg whites while cooking, or top it with Greek yogurt, nut butter or hemp seeds.
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