High-Protein Oatmeal (3 Flavors)

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Make High-Protein Oatmeal with egg whites, protein powder, or nuts and seeds to satisfy all your flavor preferences and dietary needs. Budget-friendly, quick, and easy, it’s the best way to start the day!

Three bowls of gluten free high protein oatmeal with fresh fruit or chocolate chips.

The Best High-Protein Oatmeal

When most people think of protein oatmeal, it usually involves simply stirring protein powder into oats. While we love that method and often make it ourselves, it’s not the only way to make protein oats!

We’ll show you how to make three different versions of protein oatmeal using egg whites, protein powder, and nuts and seeds. Whether you’re vegan, don’t love protein, or just want to try something new, we’ve got an option for you.

Each option is loaded with protein and nutrients, is easy to make, and is customizable for a healthy breakfast the whole can enjoy. Choose your favorite, or make them all, and start your day on the right foot!

Up close photo of high protein oatmeal topped with banana slices and chocolate chips.

Why Add Protein to Oatmeal?

Adding protein and healthy fat to gluten-free oatmeal will help stabilize blood sugar. A half-cup serving of gluten-free rolled oats only packs about five grams of protein, so adding quality protein can help boost your overall protein intake, energy, and help stabilize blood sugar.

Look for quality protein with essential amino acids.

Protein Oatmeal Ingredients

Below is an overview of the ingredients and instructions to make high-protein oatmeal in three different ways. Be sure to scroll down to the recipe card below for the complete details and nutrition information!

Ingredients for high protein oatmeal 3 ways on a white marble countertop.

Oatmeal Base

Liquid – We like to use non-dairy milk like almond milk, cashew milk, or hemp milk. However, regular dairy milk or water will also work.
Gluten-Free Rolled Oats – Make sure to look for oats that are free from glyphosate and are certified gluten-free to avoid the risk of cross-contamination with other gluten-containing ingredients.

Note: Not all types of oats are the same! Quick oats (also known as instant oats) and steel-cut oats will not work well for this recipe.

Salt – Just a pinch helps enhance the flavor of the rest of the ingredients.
Maple Syrup – Honey can be substituted if preferred.

Protein Options

Adding high-quality protein to gluten-free oatmeal can help boost your overall protein intake, energy, and stabilize blood sugar.

Egg Whites (additional 18 to 20 grams protein) – Use liquid egg whites from a carton or real egg whites. Just be sure no yolks get into the oats! If preferred, liquid whole egg replacer may be substituted.
Protein Powder (additional 20 to 25 grams protein) – Use hemp protein, whey isolate protein, sprouted pea protein, collagen powder, or any protein you like best and digest well.

Note: Feel free to experiment with different flavors like vanilla, peanut butter, or chocolate protein powder to find what you like best!

Seeds (additional 17 to 18 grams protein) – For the highest protein content, we recommend using a combination of hemp and pumpkin seeds.

Topping Ideas

Feel free to serve these oats on their own. Or, boost their taste with flavorful topping options like:

Cinnamon
Fresh Fruit (strawberries, blueberries, blackberries, bananas, etc.)
Plain or vanilla Greek yogurt or coconut milk yogurt
Chopped Nuts (pecans, walnuts, cashews, etc.)
Seed/Nut Butter (peanut butter, almond butter, cashew butter, sunflower seed butter)
Chocolate Chips
Vegan Whipped Cream

Overhead photo of a woman's hand putting a spoon into high protein oatmeal.

Overhead photo of high protein oatmeal topped with diced apricots.

Egg White Oatmeal

This method requires whisking to create a fluffy creamy texture!

Egg whites, rolled oats, and dairy free milk on a white countertop.

Overhead photo of high protein egg white protein oatmeal in a small pot.

Boil. Add the water or milk to a small saucepan, and bring the mixture to a boil over high heat.
Combine. Once boiling, add the oats and salt, if using. Simmer for about 5 to 8 minutes or until desired texture is formed.
Whisk. Slowly add the egg whites, whisking constantly to prevent them from separating.

Note: The mixture should become smooth and fluffy in consistency.

Serve. Remove the pan from the heat, and serve with additional milk, sweeteners, and toppings of choice.

Note: Egg protein is an easily digestible quality protein with an amino acid score of 100. Egg whites, in particular, are a good source of protein that can also be utilized to increase overall body protein and build muscle mass.

Protein Powder Oatmeal

I like to mix in the protein powder after the oats are cooked, because certain types of protein powders can alter the texture of the protein oatmeal during cooking. See notes below!

Protein powder, rolled oats, and dairy free milk on a white countertop.

Overhead photo of protein powder on top of cooked oatmeal in a small pot.

Boil. Add the water or milk to a small saucepan, and bring the mixture to a boil over high heat.
Combine. Once boiling, add the oats and salt, if using. Simmer for about 5 to 8 minutes or until desired texture is reached.
Stir. Remove the saucepan from the heat, and stir in the protein. Cover the pan, and allow the mixture to rest for a few minutes.
Adjust. Stir again, and add more liquid as needed until your desired consistency is achieved.

Nutrition Note – the nutritional value does not change if you cook or bake with protein powder, it just alters the structure of the protein (denatures).

A Note On Protein Powders

Whey Protein Isolate may be better for people who have trouble digesting lactose (lactose intolerance), but it should not be consumed by those with milk allergies.
Plant-Based Protein – Look for a combination of plant-based protein sources (such as hemp, sprouted pea and rice) to help balance the amino acid profile of the protein powder.
Collagen Peptides – Collagen peptides (a.k.a. hydrolyzed collagen) is more bioavailable than other collagen sources due to the hydrolysis. This means the body is more effective at absorbing it and digesting it. Bovine collagen is a high-protein source. Beef/Bovine collagen also contains types I and III collagen, which are the best to consume post workout for muscle recovery.

Vegan Protein Oatmeal With Seeds

Hemp seeds and pumpkin seeds are our go-to, because they provide a complete source of protein, meaning that they provide all nine essential amino acids.

Vegan no protein powder oatmeal ingredients like hemp seeds and rolled oats.

Overhead photo of vegan protein oatmeal with hemp seeds

Boil. Add the water or milk to a small saucepan, and bring the mixture to a boil over high heat.
Combine. Once boiling, add the oats and salt, if using. Simmer for about 5 to 8 minutes or until desired texture is reached.
Blend. Place the pumpkin seeds and hemp seeds in the bowl of a food processor or blender, and pulse until a mealy texture is formed.
Combine. Stir the nut mixture into the cooked oats, and add more liquid as needed until your desired consistency is reached.

How to Store

Protein oats are best enjoyed fresh while they’re still warm. However, if you want to prepare in advance or have leftovers, they can be transferred to an airtight container or mason jar and stored in the fridge for up to five days.

To freeze leftovers, allow them to cool completely. Then, transfer them to a freezer-safe container, and store them for up to six months.

Pro-Tip: For pre-portioned servings, transfer the oats to freezer cubes, and freeze until solid. Then, transfer the cubes to a sealable bag, and thaw them one at a time when you’re ready to eat!

To serve, thaw your oats in the fridge overnight. Reheat them in 30-second intervals in the microwave or in a saucepan over medium heat.

More of Our Favorite

More Ways to Use Oats

Common Questions

Can you add protein powder to oatmeal?

Yes! We love to add protein powder to oatmeal. It’s arguably the easiest method for protein oats, is easy to customize with different flavors, and can easily boost your favorite breakfast with 20 to 30 grams of protein.

Is oatmeal naturally high in protein?

When compared to other carb sources, oatmeal has a fairly high protein content between 11 and 15 percent.

What can I serve with protein oats?

This recipe is nutritious and filling enough to enjoy on its own as a complete meal! However, if you want to enjoy it as a complete breakfast spread, try pairing it with options like scrambled eggs, mini frittata egg muffins, or Tex-Mex egg and cauliflower casserole.

Can I eat protein oatmeal cold?

This recipe is best enjoyed warm. If you prefer cold oatmeal, try our overnight oats instead.

High-Protein Oatmeal (3 Flavors)

The Best High-Protein Oatmeal

Why Add Protein to Oatmeal?