An easy high protein oatmeal recipe for one made in the microwave. Topped with chia seeds, sliced banana, and cinnamon for a nutritious and filling breakfast. It's ready in less than five minutes, contains 30 grams of protein and will leave you fueled with energy to make it through the day.
Simple high protein breakfast for busy mornings
Mornings are busy and this protein oatmeal is what I personally eat several days for breakfast during the week.
A few years ago, I realized I was taking care of my kids but wasn’t taking care of myself. Many mornings I wasn’t eating breakfast and would get to lunch only to be starving and snacking on kid food. Sound familiar?
I knew that I wanted to eat at least 30 grams of protein for breakfast. But I didn’t have the time to make myself eggs every day and Greek yogurt was getting too expensive per serving. I love oatmeal and the health benefits it has so I started experimenting with mixing in different protein powders.
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Ingredients
- Oats – Old fashioned rolled oats. I usually buy HEB or Quaker brand.
- Protein Powder – I use unflavored whey. More details on the protein powder I prefer below.
- Water – For cooking the oats in.
- Fruit – I like to top mine with banana slices. But ½ cup of fresh fruit or ¼ cup of dried fruit will work.
- Chia Seeds – Adds additional fiber and protein. Ground flaxseeds are another great choice.
- Cinnamon – A dash of cinnamon or ginger.
- Milk – Extra milk of your choice to make creamy. I use 2% Milk.
What kind of protein powder to use?
I am extremely picky about any supplements or protein powder that I consume. I prefer a whey powder with no added sugars or artificial flavors. For the past couple of years, I have been using Levels Grass Fed Whey Protein Powder (Unflavored).
I find that it blends really well into my oats, doesn’t add any artificial ingredients into my diet and is relatively affordable coming in at $1.40 per serving at time of publication. I also like that the company is clear about sourcing and that it is made in the USA. This is not sponsored and I purchase this product on my own.
How to make protein oats
- In a microwave safe bowl, combine ½ cup dry oats and 1 c water.
- Microwave for ~2 minutes or until oats are cooked and most of the water is absorbed. Cooking time will depend on your microwave.
- Let cool for 1-2 minutes.
- Stir in protein powder and chia seeds until powder is mixed in. Top with banana slices, chia seeds and additional milk.
Tips on making microwave protein oats
- Allow oats to cool slightly before stirring in protein powder. If you add the protein powder right away it can create a gummy sticky consistency.
- If you are looking to increase calories, make your oatmeal with milk instead of water.
- These oats have some natural sweetness from the banana. If it is not sweet enough for your taste, feel free to add brown sugar, maple syrup or honey.
Flavor variations
These are a few of my favorite protein oatmeal bowls!
- Whole-milled flaxseed + fresh blueberries + cinnamon
- Reduced sugar dried cranberries + toasted pepitas + ground ginger
- Diced pear + chia seeds + ground ginger
- Diced apple + brown sugar + flaxseed + cinnamon
📖 Recipe
Protein Oatmeal
Ingredients
- ½ cup Old-Fashioned Oats
- 1 cup Water
- 1 scoop Protein Powder (~¼ cup)
- 2 tsp. Chia Seeds
- ½ Banana sliced
- Dash of cinnamon
- ⅓ cup Milk
Instructions
- In a microwave safe bowl combine oats and water. Microwave for 2-3 minutes or until oats are cooked.
- Allow oatmeal to cool for 1-2 minutes. Stir in protein powder and chia seeds until powder is mixed in. Top with sliced banana, cinnamon, and additional milk. Enjoy!
Notes
Nutrition
I would love to be able to get all the protein without a supplement but during this season of life that is not my reality and this scoop of protein in my oats helps fuel me throughout the day.
I hope this recipe encourages you to find an easy morning breakfast routine that works for you!
Cheers,
Alaine
FAQ
How much protein is in oatmeal?
A ½ cup serving of plain oats has 5 grams of protein. When prepared according exactly to the recipe, this breakfast oatmeal has 34 grams of protein per serving.
Protein included in oats (5g), protein powder (25g), chia seeds (2g), ⅓ cup 2% milk (2g).
Can you put protein powder in oatmeal?
Yes, absolutely. It is a great way to add extra protein to oats. I prefer to add my whey protein after cooking the oats, but some people stir it in while it is cooking.
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Jenny
This is my new favorite breakfast!! It was so easy and so good! I don’t know you could just add protein powder to cooked oatmeal, that is a game changer! I also added hemp seeds and flax to mine, for a little extra protein and fiber.
Alaine
I agree, it is a game changer! I can't count the number of times I have eaten this for lunch or a late dinner. I've been making it lately with golden flax meal, ginger, reduced sugar cranberries and pepitas and it's so good. It's such a good way to get those nutritious add-ins.