No matter if you are vegan or omnivore: Should you be interested in fitness, bodybuilding, powerlifting, strongman/strongwoman or healthy nutrition you’ve heard about oatmeal as a healthy staple for your pre-workout meal or your breakfast. But did you know that you can take your bland and boring oatmeal to the next level by making them into protein oats?

Protein oats can not just be prepared to fit your exact macros – they also can be prepped for the following day with ease and allow you to bring your healthy breakfast to school or work and nail one of your one to five meals of the day for sure. Building muscle never has been easier as with this super cheap anabolic breakfast. Let me show you how to prepare one serving of protein oats.

What do we need for ingredients?

The ingredients for our protein oats are very simple. The only must-haves are your favorite kind of oats and a protein powder that fits your diet (favorably whey or vegan whey).

Additionally, you can use milk, milk alternatives, fruit, nuts, nut butters, kakao nibs, coconut flakes or spices.

For my version of protein oats which we are going to prepare today we need:

• half a cup of oats (~45g)
• one cup of water
• one apple (~160g)
• one scoop of vanilla flavored whey protein (~30g)
• one teaspoon of almond butter (~14g)
• one handful of almonds (~12g)
• one heap teaspoon of ceylon cinnamon (~5g)
• one pinch of salt

Note: I cook my oats in water and rarely use milk since whey and nut butter make the mixture sufficiently creamy and some calories can be saved this way.

Start off with your mise en place before starting the cooking

First cut your apple into bite sized pieces. This way you can easily mix them into your protein oats and get a piece of fruit with every bite.

Grab yourself a sauce pan and your cup measure and start the cooking.

Let’s get cooking!

Measure half a cup of oats into a sauce pan and fill it up with twice the amount of water (one cup aka two half cups).

Salt your oats because you are a true connoisseur and not some filthy animal without taste buds.

Fun fact: Sufficient sodium will also make sure you get the most skin tearing pumps in the gym. 😉

Put your saucepan on a stove on high heat. Once the oats start to cook keep on stirring to avoid them burning.

Once the water is reduced and your oats appear to be cooked transfer them from the pan into your container of choice.

Now the watch magic happening:

As long as your oats are hot add one scoop of your protein powder of choice as well as one teaspoon of nut butter and half a teaspoon of ground ceylon cinnamon.

Start to mix everything with a spoon. Don’t worry if it looks too dry in the beginning after some stirring it’ll become creamy smooth.

After all the powder is gone and your protein oat mixture has achieved the creamy texture add the prepared apple and mix it in.

Well, your protein oats are almost finished at this point but you know what they say about your eye eating first right? So now we want to top our protein oats with more cinnamon and a small handful of almonds.

Et voilá. Done are your highly anabolic protein oats. The macros for this serving are C: 70 F: 20 P: 31 which comes out to about 555 kcals per serving. In case you are currently cutting reduce the total calories by removing the almond butter or the almonds. Or both. From experience I can recommend not to cut out all fats though. Your prepared protein oats can be stored in a fridge for a up to three days but I recommend to consume them the day after you cooked them up.

I hope you enjoy this recipe.

Whats your favorite flavor combination for protein oats? Let me know in the comments!

Stefan 🙂