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.
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How to make protein oatmeal
Step 1: Cook the oats.
Heat a large saucepan over medium heat. Add in rolled oats and almond milk, stirring well to combine.
Step 2: Simmer until oats expand.
Bring to a boil, then let simmer for 3-4 minutes until oats expand and mixture thickens.
Step 3: Stir in the protein powder.
Stir in protein powder, hemp hearts, pumpkin seeds, vanilla and salt then remove from heat.
Step 4: Serve or store for later.
Divide mixture among 4 meal prep bowls, then top with desired toppings or store toppings in separate containers.
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 on picking the best option for your protein oatmeal:
- 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
This oatmeal meal prep recipe is already high in protein thanks to the protein powder, but if you want to up the protein count even further, there are a few ways to do that. Add in some non-fat Greek yogurt to add an additional 17 grams of protein; and mix in some nuts and seeds like sunflower seeds, chia seeds, hemp hearts, peanuts and almonds.
Yes! This protein oatmeal is so delicious. Add in your favourite toppings for added flavour like fresh berries, nuts, seeds and more.
Yes! This meal prep oatmeal is a great breakfast idea. Oatmeal by itself tends to be very filling because it's high in fibre, but the increased protein content will leave you feeling fuller for longer.
Storing and reheating
You can store individual portions of this protein oatmeal 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.
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Meal Prep Tools
- Grab some glass meal prep bowls if you plan on storing the leftovers.
- Here is the protein powder I use.
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Protein Oatmeal {Meal Prep Breakfast}
Ingredients
- 2 cups large flake oats
- 4 cups almond milk
- 1/3 cup protein powder
- 2 tbsp hemp hearts
- 2 tbsp pumpkin seeds
- 1 tsp vanilla extract
- 1 pinch salt
Topping ideas
- Fresh berries
- Unsweetened shredded coconut
- Nut butter
Instructions
- Heat a large saucepan over medium heat. Add in rolled oats and almond milk, stirring well to combine.
- Bring to a boil, then let simmer for 3-4 minutes until oats expand and mixture thickens. Stir in protein powder, hemp hearts, pumpkin seeds, vanilla and salt then remove from heat.
- Divide mixture among 4 meal prep bowls, then top with desired toppings or store toppings in separate containers.
- Serve cold or reheat each serving in the microwave for 1-2 minutes if desired then top with fruit and enjoy!
Video
Notes
Nutrition
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