High Protein Oatmeal Recipe

Studded with nuts, dried fruit and dried coconut, this High Protein Oatmeal gets a nutrient boost with the addition of chia seeds and protein powder.

This oatmeal is a riff on one of my older recipes, Cardamom Breakfast Cereal with Fresh Raspberries, a recipe that Jorge and I have been eating regularly since 2014!  It’s delicious, cost-effective, easy to prepare, can be made in bulk, and can be customized based on whatever you have in your pantry.

During my time on Zepbound, I was fastidiously tracking my protein and fiber intake, and trying to figure out ways to add more of both to each meal.  My solution for breakfast was to add a scoop of protein powder and some chia seeds to my morning oatmeal.  This allowed me to start the day with 16 (ish) grams of protein and about 8 grams of fiber.  That might not sound like a lot, but this small change helped me to reach my protein intake goals daily!

If you’re looking for a macro-friendly breakfast, definitely give this a try.  Continue reading for the recipe.

Just an FYI, I am not a medical professional or a dietitian.  The technical information provided in this article is based on research that I’ve done (see sources).  I do struggle with depression and anxiety, and I’ve managed to get both under control with the help of medication, exercise, and changes to my diet.

The ingredients in this recipe offer a number of nutritional benefits.  I’m going to briefly list them here.

Oats:  High in dietary fiber, low-GI, rich in prebiotics

Walnuts: High in dietary fiber, rich in monounsaturated fats, source of omega-3’s and anti-inflammatory compounds

Chia Seeds: High in dietary fiber, low-GI, anti-inflammatory, and a source of omega-3s

Coconut:  A source of healthy fats with potential anti-inflammatory properties

Cinnamon:  Contains compounds with anti-inflammatory properties

When I start my day with this High Protein Oatmeal, I find that I stay full until lunch, and I have a much easier time focusing during the morning hours.  I also don’t crash after lunch and feel more energetic during the early afternoon.

You’ll notice in the recipe below that this oatmeal is split up into two parts:  the dry mix and the serving suggestion.  I do this, so I can prepare the bulk of the oatmeal in advance and then add the more macro-specific items (chia seeds and protein powder) to each serving.  A batch of the dry mix will last Jorge and me about two weeks.

High Protein Oatmeal

by Brandon

5 from 1 vote

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Prep Time 5 minutes mins

Cook Time 2 minutes mins

Total Time 7 minutes mins

Course Breakfast

Servings 18

Ingredients

  

1x2x3x

For the dry mix:

• 7 cups old-fashioned oats (not quick cooking)
• 1 cup chopped walnuts (or any other nut really)
• 1 cup dried fruit (I like a mix of raisins and dried cherries), chopped if large (like dried apricots)
• ½ cup unsweetened flaked coconut
• 2 teaspoons cinnamon

For each serving:

• ½ cup oatmeal mix
• 1 tablespoon chia seeds
• ½ portion protein powder*
• 1 cup unsweetened almond milk or water**

Instructions

 

• To make the dry mix, combine oats, nuts, dried fruit, coconut, and cinnamon in a large container, stirring to combine. I like to do this directly in the container I’m going to be storing the mix in. Cover and store at room temperature for up to 6 months.
• When ready to serve, scoop ½ cup of the oatmeal mix into a bowl. Stir in chia seeds and protein powder until evenly combined. Add almond milk, then cook in the microwave on high for 2 minutes. Let stand until oatmeal is the desired thickness.

Notes

I found that ½ portion of protein powder provides a good amount of protein without overwhelming the flavor of the oatmeal. How much you use will depend on the serving size of your specific protein powder. It may be a scoop or half a scoop.

You can make this with any milk (dairy or non-dairy). Just try to use something unsweetened to avoid adding too much sugar to the dish. If you are using a non-dairy option that is sweetened, you may want to cut it with a little water (½ milk, ½ water).

Keyword high protein breakfast, high protein oatmeal, oatmeal recipe

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Brandon

I’m Brandon: food explorer, recipe curator, cocktail shaker, dessert lover. Kitchen Konfidence is how I document my time spent in my favorite space, the kitchen. Did you make a recipe? Tag @brandiego on Instagram so I can see the how it went!