Is oatmeal high in protein?

No, on its own, oatmeal does not contain a considerably high amount of protein. Compared to some other grains, such as rice or cornmeal, oats are naturally a little higher in plant-based protein. One cup of cooked oatmeal contains 6 grams of protein. However, to make this a true high-protein breakfast, we’ve added other high-protein foods including protein powder, eggs, egg whites, and Greek yogurt. These ingredients really give this recipe a boost of protein, resulting in 16 grams of protein per serving. Nutritionally, this breakfast has a good balance of protein, carbs, and fat, which is why it can help you feel full and satisfied through the morning.

u003cstrongu003eCan I use a plant-based protein powder in this recipe?u003c/strongu003e

You can! We tested and LOVE this recipe using high-quality u003ca href=u0022https://puori.com/products/pw1-whey-protein-bourbon-vanilla?utm_source=realfooddietitiansu0026amp;utm_medium=media_blogu0026amp;utm_campaign=rfd_usu0026amp;utm_term=u0026amp;utm_content=u0022 target=u0022_blanku0022 rel=u0022noreferrer noopeneru0022u003ePuori whey proteinu003c/au003e. If you use a different protein powder, especially a plant-based protein powder or a protein powder that has an alternative sweetener in it like Stevia or monkfruit, your result will likely be baked oatmeal with a more gritty texture and maybe some bitterness or aftertaste from the sweetener. It can be done, but beware that this recipe was tested primarily with Puori whey protein powder. If you do use a different protein powder, we recommend you use a scant ⅔ cup (measure out ⅔ cup and then remove 1-2 tablespoons).

u003cstrongu003eWhat if I don’t have a 9-inch pan? What else can I use?u003c/strongu003e

You can use any baking dish or pan that holds approximately 2.5 quarts, such as a 9-inch round dish with tall sides or an 8-inch pan with taller sides.

u003cstrongu003eCan I bake this recipe into muffins instead?u003c/strongu003e

Yes, you can make this recipe into baked oatmeal muffins that are easy to grab and go! To do so, prepare the batter as directed, then divide the batter among 12 standard muffin cups. The cups will be full, but that’s OK since these muffins won’t dome so much that they would spill over. Bake the muffins at 350ºF for 25 minutes (a silicone muffin pan works well for this). When baked into muffins, each one provides 176 calories and 11 grams of protein. Top the muffins with your favorite nut butter or enjoy with yogurt or fruit for a well-rounded and filling breakfast.

Baked Vanilla Protein Oatmeal (Soft Breakfast Bars)

Servings: 8 servings 1x

Ingredients

2 ½ cup old fashioned rolled oats (240 g)
⅓ cup flax meal (30 g)
1 tablespoon chia seeds (10 g)
½ teaspoon baking powder
½ teaspoon fine salt
2 eggs*
¼ cup egg whites (whites of about 2 eggs, may sub an additional whole egg)
2 cups milk of choice (16 oz)
½ cup plain Greek yogurt (125-130 g)
2 teaspoons vanilla extract
¼ cup maple syrup (73 g)
2 servings Puori Vanilla Protein Powder (about 2/3 cup or 60 g if using Puori)**

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Instructions

Preheat the oven to 350ºF. Spray a 9×9 baking dish with cooking spray, set aside.
In a mixing bowl, combine the oats, flax meal, chia seeds, baking powder, salt, whole eggs, egg whites, milk, yogurt, maple syrup, and vanilla. Stir well. Set aside for 10 minutes to allow the liquid to absorb into the dry ingredients.
After 10 minutes, add the protein powder and stir until well combined (See Notes)
Pour the batter into the prepared baking dish. Bake for 34-38 minutes. After 20 minutes of baking, cover loosely with foil so the edges don’t get too dark.
Remove from the oven once the center of the baked oatmeal is slightly firm to touch or a toothpick inserted into the center comes out clean.
Remove the baked oatmeal when the center is firm to the touch or a toothpick inserted into the center comes out clean.
Allow to cool for 10-15 minutes before cutting into 9 squares.
Serve with desired toppings of choice.
Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Notes

*May use 1 additional whole egg in place of the ¼ cup of egg whites

**We tested and LOVE this recipe using high-quality Purori whey protein. However, you can use a different protein powder if you’d like. This however may affect the texture and taste, especially if you use a plant-based protein powder or a protein powder that has an alternative sweetener in it like Stevia or monkfruit. Your result will likely be baked oatmeal with a more gritty texture and maybe some bitterness or aftertaste from the sweetener. It can be done, but beware that this recipe was tested primarily with Purori whey protein powder, which doesn’t have any alternative sweeteners and results in a great non-gritty texture in baked goods. If you do use a different protein powder, we recommend you use a scant ⅔ cup (measure out ⅔ cup and then remove 1-2 tablespoons).

Why wait to add the protein powder? It is beneficial to allow the oats, flax meal, and chia to absorb some of the liquid in the batter before adding the protein powder. That way, the protein powder can distribute more evenly through the baked oatmeal, rather than sinking to the bottom.

Bake these into high-protein oatmeal muffins! To do so, prepare the batter as directed, then divide the batter among 12 standard muffin cups. The cups will be full, but that’s OK since these muffins won’t dome so much that they would spill over. Bake at 350ºF for 25 minutes (a silicone muffin pan works well for this). When baked into muffins, each one provides 176 calories and 11 grams of protein. Top the muffins with your favorite nut butter or serve alongside some yogurt or fruit for a well-rounded and nice, filling breakfast.

Nutrition Information

Serving Size: 1 serving
Calories: 271
Fat: 6 g
(Sat Fat: 2 g)
Sodium: 364 mg
Carbohydrate: 36 g
(Fiber: 5 g
Sugar: 13 g)
Protein: 16 g
Cholesterol: 55 mg

Dietary

Gluten-free Nut-free Vegetarian

Recipe By: Stacie Hassing