Protein Oatmeal {Meal Prep Breakfast}

This Protein Oatmeal is the ultimate meal prep breakfast – it’s high in fibre and protein with 18g of protein and your favourite toppings.

Ingredients and substitutions

• Large flake oats – use any kind of rolled oats (also known as old fashioned oats) or instant oats for this recipe. Steel cut oats will not work here.
• Almond milk – swap out for any dairy or non-dairy milk of your choice such as coconut, soy, cashew, oat or rice milk.
• Protein powder – use your favourite protein powder here. I prefer whey protein but soy protein, rice protein or pea protein would all work.
• Hemp hearts – chia seeds would also help add an extra bit of protein or you can leave these out altogether.
• Pumpkin seeds – sunflower seeds would be a good substitute here or you can leave the seeds out altogether.
• Vanilla extract – leave this out if you don’t have any on hand or add a bit of pure maple syrup to your oatmeal for a bit of sweetness.
• Salt – to taste.

Topping ideas

• Fresh berries – strawberries, raspberries, blueberries and blackberries all taste great on top of oatmeal!
• Unsweetened shredded coconut – swap this out for more nuts or seeds.
• Nut butter – peanut butter or almond butter would both be good.

How to make protein oatmeal

1. Bring the oats and milk to a boil.
2. Simmer until the oats expand.
3. Stir in the rest of the ingredients.
4. Add on your fave toppings then serve or store for later!

What protein powder should you use?

There are a lot of protein powder options on the market, which can be overwhelming if you don’t know what to look for. Here are some easy tips:

• Choose a whey protein that has the fewest ingredients possible.
• Make sure that protein is the first listed ingredient.
• Select a powder that has at least 25 grams of protein per serving.
• Make sure it is not high in carbs – preferably less than five grams.
• Choose one that does not have artificial sweeteners or added sugar.
• Always choose the protein isolate. This means it contains more than 90% protein.

If you’re looking for a clean option, here is the protein powder I use. Whey protein is made from dairy so if you are vegan or lactose-sensitive, you may need to choose a vegan protein powder such as rice, pea or soy.

Frequently Asked Questions

Storing and reheating

You can store individual portions in the fridge for up to 5 days in glass meal prep bowls or airtight containers. To reheat, sprinkle some water over top and then microwave for 2 minutes, stirring halfway through.

Make sure to remove any fresh fruit or berries that are on top of your oatmeal before microwaving. I'll usually place them off to the side on top of my meal prep bowl lids while the oatmeal is reheating, then add them back on top when the oatmeal is heated through.

More oatmeal recipes

• Baked Oatmeal
• Banana Oatmeal Breakfast Cookies
• Overnight Steel Cut Oats

Meal prep tools for this recipe

• Grab some glass meal prep bowls if you plan on storing the leftovers.
• Here is the protein powder I use.