Learn how to make gluten free high protein oatmeal with egg whites, protein powder, and nuts and seeds to satisfy all your flavor preferences and dietary needs. Budget-friendly, quick, and easy, they’re the best way to start the day!
- The Best High Protein Oatmeal Recipe
- Why Add Protein to Gluten-Free Oatmeal?
- How to Make Protein Oatmeal (3 Ways!)
- Oatmeal Base
- Protein Options
- Egg White Oatmeal
- Protein Powder Oatmeal
- Vegan Protein Oatmeal without Protein Powder
- Topping Ideas
- How to Store
- Common Questions About High Protein Oatmeal
- More Ways to Use Oats
The Best High Protein Oatmeal Recipe
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!
Why Add Protein to Gluten-Free 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.
How to Make Protein Oatmeal (3 Ways!)
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!
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.
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.
Egg White Oatmeal
This method requires whisking to create a fluffy creamy texture!
- 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!
- 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).
Vegan Protein Oatmeal without Protein Powder
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.
- 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.
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
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.
Common Questions About High Protein 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.
When compared to other carb sources, oatmeal has a fairly high protein content between 11 and 15 percent.
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.
This recipe is best enjoyed warm. If you prefer cold oatmeal, try our overnight oats instead.
More of Our Favorite
More Ways to Use Oats
High Protein Oatmeal (3 Ways) Recipe
- Total Time: 15 minutes
- Yield: 1 to 2 servings 1x
- Diet: Gluten Free
Description
Learn how to make high protein oatmeal with egg whites, protein powder, or seeds for a quick, healthy, gluten-free breakfast the whole family will love!
Ingredients
Egg White Oatmeal (18 to 20 grams protein + 5 grams protein from gluten free oats)
- 1 cup water or non dairy milk + extra to serve
- ½ cup gluten free rolled oats
- Optional: pinch kosher salt
- ⅓ cup to ½ cup egg whites (liquid whole egg replacer may be substituted)
- Optional: maple syrup or honey, to taste
Protein Powder Oatmeal (20 to 25 grams protein + 5 grams protein from gluten free oats)
- 1 cup water or non dairy milk + extra to serve
- ½ cup gluten free rolled oats
- Optional: pinch kosher salt
- 20 to 25 grams protein powder (hemp, whey, pea, collagen)
- Optional: maple syrup or honey, to taste
Vegan Protein Oatmeal without Protein Powder (17 to 18 grams grams + 5 grams protein from gluten free oats) *see notes
- 1 cup water or non dairy milk + extra to serve
- ½ cup gluten free rolled oats
- Optional: pinch kosher salt
- ⅓ to ½ cup hemp/pumpkin seed (grind into a meal or keep in whole seed)
- Optional: maple syrup or honey, to taste
Optional Toppings
-
Cinnamon, fresh fruit, yogurt, nuts, nut/seed butter, chocolate chips
Instructions
- Add water or non dairy milk to a small saucepan and bring to a boil over high heat.
- Once boiling, add the oats and salt, if using.
- Reduce the heat to medium low and simmer for 5 to 8 minutes (or longer for creamier texture), stirring occasionally or until the desired consistency is reached.
- Follow instructions below for each protein oatmeal option.
For Egg White Protein Oatmeal – On low heat, after the oats simmered for 5 to 8 minutes, whisk the egg whites into the oats. Constantly whisk for 2 minutes to prevent the egg whites from separating or until a smooth fluffy texture is formed. Remove from the heat and transfer to a bowl. Adjust thickness and sweetness by stirring in additional non dairy milk and/or sweetener, if desired. Serve with your favorite toppings.
For Protein Powder Protein Oatmeal – After the oats have cooked on medium low heat for 5 to 8 minutes (or longer for creamier texture), remove the saucepan from the heat, stir in the protein powder of choice, cover and let stand for 2 to 3 minutes. Uncover and stir again. If using a protein powder (vs collagen) that quickly absorbs liquid, adjust to desired thickness by adding more non dairy milk. If desired, stir in a sweetener of choice and serve with your favorite toppings.
For Vegan Oatmeal (without Protein Powder) – TIP – For a creamier texture, place pumpkin seeds and hemp seeds in the bowl of a food processor or blender and pulse until a mealy texture is formed before adding to oatmeal. After the oats have cooked on medium low for 5 to 8 minutes (or longer for creamier texture) add the ground hemp/pumpkin seed. (If not blending, stir in the whole pumpkin seeds/hemp seeds into the cooked oats.) Adjust to desired thickness by adding more non dairy milk and, if desired, stir in a sweetener of choice. Serve with your favorite toppings.
Notes
Nutrition Tips – Hemp and pumpkin seeds have the highest plant based protein and are a great source of essential amino acids.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: breakfast
- Method: stove top
- Cuisine: American
Nutrition
- Serving Size: 1 cup of cooked oatmeal (cooked in almond milk + protein of choice (see blog post)
- Calories: 300 to 445
- Sugar: 0.5 to 1 gram
- Fat: 3 to 5 grams (20 grams for hemp seed/pumpkin seed)
- Carbohydrates: 35 to 42 grams
- Fiber: 5 to 8 grams
- Protein: 20 to 28 grams
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