Protein Oatmeal
This foolproof protein oatmeal recipe is creamy, fluffy, and packed with 32 grams of protein per serving. It’s warm and satisfying, and easy enough to make on any busy morning.
There’s something really satisfying about a warm, creamy bowl of oatmeal—especially when it’s packed with protein and still tastes like comfort food. This simple recipe gives you the texture you want and the staying power you need, with 32 grams of protein to keep you full and focused.
What Makes This Protein Oatmeal Recipe So Good?
- Creamy, not chalky. I tested this recipe again and again to get the texture just right — smooth, creamy, and satisfying, without that chalky protein powder feel.
- 32 grams of protein per bowl. Oatmeal already offers fiber to keep you full, and this version adds a solid dose of protein to support your fitness goals and help you stay energized all morning.
- Simple pantry ingredients: Nothing fancy or hard to find—just real food that comes together fast.
- Endlessly customizable. You can easily adjust the flavors and nutrition with different toppings and protein powders.
Ingredient notes
Here’s a quick look at what you’ll need to make this protein oatmeal recipe, along with my notes for substitutions.
Scroll down to the recipe card for the full ingredients list and detailed recipe.
- Rolled oats: Also called large flake or old-fashioned oats, these give the best chewy texture. You can use quick oats for a smoother consistency, but skip instant oats — they tend to get too gummy.
- Milk and water: A mix of both creates a creamy texture without making the oats too rich or heavy. I use 2% dairy milk, but any milk will work, including almond, soy, or oat.
- Cinnamon and salt: Cinnamon adds warmth, while salt balances the sweetness from your protein powder and toppings. Your oats won’t taste salty, just balanced.
- Whey protein powder: Flavored whey protein adds sweetness and blends smoothly. I use Leanfit vanilla whey, but any finely milled protein powder works. If you’re using a plant-based powder, expect a slightly different texture that’s less smooth.
Dietary Adjustments
- Dairy-free: Use dairy-free milk (almond, oat, or soy) and plant-based protein powder.
- Gluten-free: Use certified gluten-free oats to avoid cross-contamination, and check your country’s stance on oats and Celiac disease.
- Extra protein: Use 1 cup of ultra-filtered milk instead of regular milk with water.
- Low sugar: Use a low-sugar protein powder (less than 3 grams per serving) and skip sugary toppings.
How to Make Perfect Protein Oatmeal
Add ingredients and stir: Add everything but protein powder to a pot and stir.
Turn up the heat: Adjust the heat to medium and wait for steam.
Stir vigorously: Keep stirring until most (but not all) liquid is absorbed.
Cool and add protein: Remove from heat, cool, and stir in protein powder.
When Do I Add The Protein Powder?
Add the protein powder when your oats are cooked and most of the excess liquid in the pot has been absorbed, but not all of it. Protein powder will make everything thicker and drier, so make sure there’s some liquid left in your pot before you add it.
Mix-Ins and Toppings
One of the best things about protein oatmeal is how easy it is to customize with your favorite toppings and mix-ins. Here are some of my favorite ideas:
- Fresh fruit: Add ½ cup of fruit like berries, banana, apple, pear, or peaches. For larger fruits, slice or dice them into small pieces before adding.
- Frozen fruit: Defrost 1 cup of frozen fruit overnight in the fridge before adding to your oatmeal (frozen fruit shrinks as it thaws). Mixed berries and mango chunks work well.
- Nut butter: Drizzle 1–2 tablespoons of peanut butter, almond butter, cashew butter, or mixed seed butter on top. Choose options with just nuts and salt on the ingredients list to keep added sugar low.
- Nuts and seeds: Sprinkle on 2 tablespoons of chopped or sliced cashews, almonds, walnuts, peanuts, or hemp hearts. Raw or dry-roasted both work — the salted ones add a nice sweet-and-salty contrast.
- Sweeteners: Add 1–2 teaspoons of maple syrup, brown sugar, honey, or any sweetener you prefer to enhance flavor. Leave this out to minimize added sugar.
- Fun extras: For even more flavor and texture, try a few teaspoons of toppings like granola, Nutella, coconut flakes, chocolate chips, or dried fruit.
For a fiber boost, stir in up to 1 tablespoon of chia seeds or ground flax before toppings.
Helpful Tips
- Stay close to the stove. Milk can burn quickly, and oats can overcook fast, so don’t walk away while they’re simmering.
- Stir frequently. Once the oats start cooking, stir often to prevent sticking and burning on the bottom of the pot.
- Add extra liquid if needed. Protein powder thickens oatmeal, so have a few extra tablespoons of milk or water on hand. Add as needed to keep the texture creamy, not dry.
- Cool before adding protein powder. Let your oats sit for 2 minutes before stirring in the protein. This prevents clumping and gives a smoother texture and better flavor.
Common Questions
You may have over-cooked it! Not to worry, just stir in 1-2 tablespoons of extra milk to re-moisten.
Absolutely — feel free to get creative with your protein powder. Chocolate, cinnamon, salted caramel, banana bread, and cookies n’ creme are some other flavor options to try.
If you want a high-protein oatmeal without protein powder, try my Greek yogurt oatmeal or protein overnight oats.
You can eat this stovetop recipe cold. They’ll stay good in the fridge for up to three days — but I don’t recommend re-heating them since they’ll dry out. If you like cold oatmeal, I’d recommend my protein overnight oats or chocolate protein overnight oats instead.
You can use quick oats to make protein oatmeal, but not instant oats or steel cut oats.
Yes, you can make protein oatmeal in the microwave but I find stovetop more reliable. Add all ingredients to a microwave-safe bowl, and microwave in 30-second intervals (stirring in between) until most liquid is absorbed and oats are cooked. Then, let it cool for 2-minutes and stir in protein powder.
More High-Protein Oatmeal Recipes
Protein Oatmeal
Ingredients
- ½ cup rolled oats
- ½ cup milk
- ½ cup water
- ⅛ tsp cinnamon
- pinch salt
- ⅓ cup vanilla whey protein powder, or about 1 standard scoop
Equipment
- 1 small pot
Instructions
- To a small pot, add oats, milk, water, cinnamon, and salt. Stir.
- Turn the heat to medium.
- Wait about 5-minutes until your milk starts to steam and warm up — things move quickly from here, so stay near the stove.
- As soon as you notice small bubbles start to form, stir frequently for about 2-minutes. Keep stirring until most (but not all) liquid is absorbed and the oats are cooked, but still chewy.
- Remove your pot from the heat and let them cool for 2-minutes.
- Stir in protein powder until combined and smooth.
- Immediately transfer oats to your serving bowl and add toppings of choice. Enjoy!
