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
- 1/2 cup gluten free rolled oats
- Optional: pinch kosher salt
- 1/3 cup to 1/2 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
- 1/2 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
- 1/2 cup gluten free rolled oats
- Optional: pinch kosher salt
- 1/3 to 1/2 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