High Protein Oatmeal

If you love oats but need more protein for breakfast, then this High Protein Oatmeal recipe is for you! 

High Protein Oatmeal

Protein is the most important macronutrient for burning fat and building lean muscle, but eating an adequate amount of protein each day can be a challenge. This High Protein Oatmeal recipe tastes like regular oatmeal, but it boasts more than 35 grams of protein, depending on the type of milk you use.

So where does the protein come from in this High Protein Oatmeal?

This High Protein Oatmeal recipe sources its protein from milk, collagen peptides, and eggs.

Milk: Different types of milk contain different levels of protein, but choosing a milk generally depends of personal preference and dietary restrictions. If you’re looking for plant-based milk with a high protein content, check out Ripple Plant-Based Milk. It has 8 grams of protein per 1 cup serving. Ripple is a great dairy free, vegan milk option that contains the same amount of protein as cow’s milk. Cow’s milk made with 2% milk fat also provides 8 grams of protein per 1 cup serving.

Most non-dairy milks do not contains as much protein, but they are great if you are vegan or lactose intolerant. Almond milk only has 1 gram of protein per 1 cup serving. Coconut milk’s protein content is a little higher at 4 grams per 1 cup. Oat milk has 2-3 grams of protein per 1 cup serving. Soy milk, however, boasts 7 grams of protein per serving. 

When it comes to choosing a milk for this High Protein Oatmeal recipe, it really comes down to dietary preference and how much protein you would like to add.

Collagen Peptides: Collagen peptides are a type of protein powder. There are many claims about peptides regarding various skin, joint, and health benefits, but we’re not going to go into that. The reason I use collagen peptides in this High Protein Oatmeal recipe is simple: they have no taste. Peptides are flavorless, making them perfect to add to recipes where you want to increase the protein content without altering the flavor. Two scoops of Collagen Peptides adds 18 grams of protein to this oatmeal recipe. 

Eggs: This is probably not the ingredient you were expecting, but eggs are the secret protein ingredient hidden within this High Protein Oatmeal recipe. I use just two eggs in this recipe but it adds 12 grams of protein. If you’re looking to cut out the fat, you can use egg whites instead of whole eggs. Liquid egg and egg whites work great in this recipe as well. Once you sweeten and cook the oatmeal, you can’t taste the eggs!

What ingredients you need to make High Protein Oatmeal:

• Oats (gluten free if needed)
• Milk 
• Eggs
• Maple syrup
• Collagen Peptides (or unflavored pea protein powder)

A few notes about the ingredients:

Oats: Oats are naturally gluten free, but cross-contamination with wheat is common, so make sure your oats are labeled gluten free if needed. Quick oats and rolled oats both work for this High Protein Oatmeal recipe.

Milk: See notes about protein content in milk above, and choose the milk that you like best.

Eggs: Whole eggs, egg whites, liquid eggs, and liquid egg whites are all great options for this recipe.

Maple syrup: You can use honey, coconut sugar, or stevia to sweeten these oats if you don’t like maple.

Collagen Peptides: For a vegetarian or vegan option, any unflavored plant-based protein powder will work. 

How to make High Protein Oatmeal:

1. Add milk, oats, collagen peptides, and maple syrup to a medium saucepan and bring to a boil. Reduce heat to low after it starts to boil
2. In a bowl, whisk eggs together and pour into saucepan with oats, stirring constantly
3. Continue cooking until oats become fluffy, stirring often
4. Top with your favorite toppings and serve immediately

Optional add-ins to increase protein and fiber:

Chia seeds are high in fiber.

Hemp hearts are rich in healthy fats and high in protein.

Flaxseed meal contains omega-3s and high quality protein.

Some of my favorite topping combinations:

There are a lot of ways to top oats, and most people have their faves. I’m sharing my favorites to give you some ideas!

Peanut butter and chocolate chips make this high protein oatmeal taste like a Reese’s cup!

Peanut butter and banana is another great option. You can even throw some chocolate chips in the mix for extra flavor.

Unsweetened coconut flakes, chocolate chips, and almond butter makes this oatmeal taste like an Almond Joy.

Fresh or frozen berries with a drizzle of honey is always a good choice.

Strawberries and bananas are another fun flavor combination.

You can literally top this High Protein Oatmeal with anything you’d like for a healthy, hearty, high-protein breakfast!

A few of my other favorite high protein recipes:

Spinach and Egg Scramble

Caprese Chicken 

Pina Colada Smoothie 

Turkey Meatloaf Muffins