protein oatmeal.

protein oatmeal is a great way to get a balanced meal in one bowl. the added protein not only tastes great, it will help keep you full for hours!

 protein oatmeal

i have experimented with several kinds of protein powder, and i have found that the best kinds to use are anything except 100% whey. 100% whey CAN be used, but it may clump up and cause the oatmeal to have an undesirable texture. currently, my favorite protein powder to use for protein oatmeal is syntha-6 vanilla made by BSN.

i like using vanilla protein powder (although in the photos below i did use chocolate) because it creates a blank canvas and you can flavor your oats. for example:

  • add 1 T cocoa powder to make chocolate
  • add 1/2 tsp extract to make whatever flavor extract: vanilla, almond, maple, orange, hazelnut, lemon, etc

you can also add various toppings after cooking the oats to change the flavor profile and up the nutritional stats. some ideas:

  • nut or seed butter
  • ground flax seed
  • jam or jelly
  • fresh fruit: bananas, blueberries, strawberries, etc
  • chopped nuts

you can check out the photos below for some of these combos!

now, here is the recipe and method.

 pro oat

nutrition stats before stir ins and/or toppings: 300 calories, 8g fat, 31g carbs, 27g protein

ingredients:

  • 1/3 cup old fashioned rolled oats
  • 1 cup water
  • 1 serving (scoop) vanilla protein powder (stats were calculated using BSN synta-6 brand)
  • optional: cinnamon, cocoa powder, vanilla extract (or other extracts), sweetener (although protein powder is pretty sweet as it is)
  • optional toppings.. some ideas: peanut butter, blueberries, ground flax, bananas, chia seeds.. possibilities are endless!

directions:

1. combine oats and water in saucepan and boil over low/medium heat for about 20 minutes. it is all about the slow and low method.

IMG_0647

2. when all the water has soaked up into the oats, you are ready to start stirring things in!

IMG_0649

3. add your protein powder (chocolate shown here), cinnamon, and/or extracts. you can also add sweetener, but the protein powder adds enough sweet for me.

IMG_0650

4. stir, stir, stir. real fast and vigorous.or use a whisk.. and in that case, whisk, whisk, whisk.

 IMG_0652

5. turn off the burner and transfer oats to bowl. add toppings, if desired, and eat immediately.

here are a few of my favorite bowls.

cinnamon + peanut butter.

image

peanut butter + raspberry jam.

image 

mighty maple peanut butter + blueberry flax.

image image

apricot preserves + vanilla.

image 

peanut butter + cinnamon + chia seeds.

image

chocolate + mighty maple peanut butter.

image

hope this has given you some breakfast ideas!

xo. janetha g.

{ 8 comments… read them below or add one }

Vanessa N February 15, 2012 at 4:52 am

I’m short for time in the morning but wanted to try this. I put a 1/3 C old fashioned oats with just under 1 C water in the microwave for 1 1/2 min. (how I usually make oatmeal). Took it out… stirred in the protein powder (Vanilla Syntha-6) and added 1tbsp ground flax. Came out awesome! Thanks for the idea to add protein! Just wanted to let you know it works in the microwave well too!

Reply

Janetha February 15, 2012 at 4:31 pm

Thanks for the note, Vanessa! I used to cook mine in the microwave, too, but found I had to do it on about 40% power or it would explode! That’s awesome that you were able to do it so simply!

Reply

nicole@ makinggoodchoices February 15, 2012 at 12:05 pm

<3 this page.

Reply

Janetha February 15, 2012 at 4:32 pm

<3 you

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Rachel October 5, 2012 at 1:21 am

Thank you for your website! I LOVE it! :)

Reply

Rachel October 5, 2012 at 1:24 am

Oh, in particular your directions, nutrition stats and pictures are amazing! The other big recipe sites could learn a few things from you!!!! :)

Reply

Janetha October 5, 2012 at 9:34 am

Thank you, Rachel! xo

Reply

Emily November 7, 2012 at 10:04 am

So freaking yummy! Oatmeal with peanut butter. I’ll never eat it without it again!

Reply

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