Top 5 Protein Packed Oat Recipes

Posted by Ryderwear HQ on


Oats are all the rage on social media right now (whether it's OatTok or entire Instagram accounts dedicated to every lifter's favorite morning meal). The oat boom has seen some pretty creative oat bowls, with endless choices of mix-ins and toppings. There are numerous ways to cook them too, and at times it’s pretty overwhelming finding the perfect recipe that will fit into the macros and keep you full all morning long. 

But it’s nothing new to us. Oats have been popular in the lifting world for years, so we’ve decided to find you the best protein-packed oat recipes to integrate into your meal plans. Check out these recipes that showcase all the different ways you can make oats nutritious and delicious!  


Protein Powder Oats


The most reliable, and a crowd favourite. When you think protein oats, these are probably what you’re thinking of. These are a simple yet delicious and fulfilling way of making your oats with the protein powder you use in your shakes. We found this recipe from Eating Bird Food, check out below: 


-       1 cup water

-       1/2 cup oats

-       1/2 banana, sliced (optional)

-       pinch of sea salt

-       1/2 teaspoon cinnamon

-       1 scoop of vegan protein powder (non-vegan protein powder turns hard when heated)

-       1/2 teaspoon vanilla (optional)

-       Any extra toppings such as fruit


  1. Add oats, banana slices and sea salt to a pot. Add water and stir to combine. Add cinnamon and vanilla. 
  1. Heat over medium-high heat for 8-10 minutes or until all the liquid has been absorbed. Be sure to stir the oats several times while cooking to make sure the banana slices melt into the oats. Once the oatmeal is looking thick and fluffy, that’s when you know it’s ready.
  1. Remove oats from the heat and mix in protein powder. If the consistency of the oats is too thick, add in a little more water or milk. Put your oats in a bowl and garnish with toppings.


Egg White Protein Oats


Egg whites - It’s the ultimate bodybuilding food, but it’s not the most exciting ingredient in the world. Sometimes it doesn’t taste all that great either, so why on earth would we put it in oats? Believe it or not, this low-calorie, high protein staple can be mixed in while the other ingredients of the recipe mask the taste of the egg whites. You won't even know you’re eating them! Check out this out recipe from The Clean Eating Couple 


-       1/2 cup oats 

-       1 ripe banana

-       1/2 cup milk of your choice 

-       3/4 cup egg whites (carton egg whites work well to measure accurately) 

-       1/2 teaspoon cinnamon


  1. Peel and mash banana in a medium sized bowl.
  1. Stir banana and remaining ingredients together, with room at the top so the oats can “grow” in the microwave without overflowing.  
  1. Microwave on high for three minutes, stirring after 75 seconds and then again, every 30 to 45 seconds until three minutes are up. 
  1. Garnish with your favourite toppings and enjoy!


 Cottage Cheese Oats


If it wasn’t for those oats inspired Instagram accounts, we probably would have never known about cottage cheese in oats. But believe us, this is actually a match made in heaven. Cottage cheese is a brilliant source of protein and it also adds a delicious creamy texture! This recipe is inspired by In My Bowl, check it out below: 


-       2 cups cottage cheese

-       1 cup unsweetened milk of choice 

-        ½ cups quick rolled oats

-       Toppings of your choice


  1. In a large container, mix all ingredients until well combined. Cover and refrigerate for a minimum of 2 hours, until the oats are soft, and mixture is thick and creamy. Serve chilled!


Chocolate Protein Overnight Oats 


A little different to the previous recipes, these oats are served cold. Leave these in the fridge for a delicious refreshing breakfast for the next morning. The consistency is quite different to the previous recipes, and perfect for the warm summer mornings. Check out this chocolate-y, protein packed recipe from Feasting Not Fasting below: 


-       1 cup oats 

-       1 cup almond milk

-       2 tbsp cocoa powder

-       ¼ cup protein powder 

-       1 tbsp pure maple syrup

-       ½ tsp vanilla extract


  1. Stir all ingredients in a small container, let it chill in the refrigerator for a few hours or overnight and then eat.


Protein Berry Baked Oats 


Finally, we have a baked oats recipe! The protein source of this recipe comes from Greek yogurt and egg whites. If needed, you can swap for a dairy free alternative. Check out this delicious recipe inspired by Chelsey Amer Nutrition below: 


-       2 cups old-fashioned rolled oats 

-       1/4 cup chia seeds

-       1 teaspoon baking powder

-       2 teaspoons cinnamon

-       1/2 teaspoon salt

-       1 cup milk (any type of milk is fine)

-       1 cup plain Greek yogurt (yogurt alternatives work too)

-       3 egg whites

-       1 teaspoon pure vanilla extract

-       1/2 banana, sliced

-       1 cup fresh or frozen berries


  1. Preheat the oven to 350°F (176°C) and spray an 8 x 8 baking dish with non-stick oil spray, set aside.
  1. In a large mixing bowl, mix together oats, chia seeds, baking powder, cinnamon, salt, and protein powder, if desired.
  1. Add milk, yogurt, egg whites, and vanilla and mix until combined. Gently fold in banana slices and other desired mix-ins (see suggestions under the “optional” ingredients listed above).
  1. Transfer the oat mixture to the prepared baking dish. Using a spatula, smooth the top. Add a few additional banana slices (or your desired topping)
  1. Bake at 350°F for 25-30 minutes, until the top and edges are golden brown.