Creamiest Naturally High-Protein Oatmeal

Breakfast can be a tough meal to get protein into if you’re not having something like eggs, meat, Greek yogurt, or protein powder. But this easy oatmeal recipe packs 25+ grams of protein! It’s also incredibly creamy and satisfying.

The secret? Adding an egg at the end.

Before you run away, hear me out! When you make pudding, the last step involves adding a beaten egg and some butter or margarine and cooking for a final minute or two. I didn’t think to add an egg to my oatmeal until I made rice pudding and wondered why the heck I couldn’t do the same thing with oats?

Let’s Talk Protein Quick:

Again, this oatmeal packs at least 25 grams of protein if your using milk that has 8 grams/cup:

  • Cow’s milk
  • Soy milk
  • Pea milk

There are tons of other plant-based milks these days but they do provide less protein per cup:

  • Rice milk: <1g
  • Almond milk : 1g
  • Cashew milk: 1g
  • Oat milk: 3g
  • Hemp milk: ~5g
  • Coconut milk: ~5g

Fueling notes:

  • Per serving, this recipe packs 58 g of carbs, 20 g of protein, and 16 g of fat, and 4 g of fiber
  • Pre-workout: have at least 2 hours before your session to give you enough time to digest.
  • Post-workout: this recipe has the ideal 3-4:1 ratio of carbs to protein. Have post-workout meal within 1-2 hours of your session.

The Stuff

  • Half a cup of oats
  • 1-1 ½ cups of milk
  • 1 egg
  • 1 tsp butter or margarine
  • Brown sugar to taste
  • Splash of vanilla

The Steps: Microwave Version

  1. Combine oats and milk in a bowl (make sure it’s big enough that the oatmeal won’t boil over as it cooks)
  2. Cook for two minutes in the microwave
  3. Thoroughly beat in one egg with a fork
  4. Cook for another minute or two stirring every 30 seconds
  5. If too thick add another quarter to a half cup of milk
  6. If it ends up too runny you can just cook it for another 30 seconds to a minute
  7. Add butter, brown sugar, and vanilla

The Steps: Stovetop Version

  1. Bring oats and milk to a boil in a saucepan stirring frequently
  2. Reduce to medium heat and continue to simmer stirring frequently so it doesn’t stick
  3. Be careful that it doesn’t boil over as the milk gets all frothy. If it’s being rowdy, just turn down the heat
  4. Once thick and creamy, remove from heat. Add the egg and beat in very thoroughly
  5. Add butter and cook for one more minute or two then remove from heat
  6. Add brown sugar and a splash of vanilla to taste and enjoy!

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

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Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

2 thoughts on “Creamiest Naturally High-Protein Oatmeal

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