Need a higher protein breakfast option to kickstart your day? This macro-friendly oatmeal is packed with 29 grams of protein and contains plenty of fiber and healthy fats to nourish your body and keep you full for hours. Pop it in the microwave for a super quick and healthy breakfast any day of the week. It can be made in 5 minutes!
Table of Contents
Macro-Friendly Oatmeal
If you pay any attention to macros, you might have experienced an “aha” moment at some point in your life where you realized that your breakfast wasn’t quite meeting your macronutrient targets.
As a dietitian who counselled clients for many years, one thing that I frequently noticed during one-on-ones is that many people were either skipping breakfast altogether or consuming very carb-rich breakfasts that were lacking in protein and healthy fats. This can leave you feeling hungry and scrounging for snacks shortly after breakfast since protein and healthy fats keep you feeling full for longer.
Fortunately, this high protein oats recipe is low in calories to fit into any meal plan, but is a great source of protein, slow-burning carbs, and fiber, which makes it extra satisfying. It’s become my new favorite breakfast on busy mornings because it’s balanced, delicious and so easy to whip together!
Due to the egg whites and protein powder, it has an extra fluffy and creamy texture and the perfect level of sweetness, AND you’ll be able to better achieve your macro goals. Win win!
For more high protein oatmeal recipes, check out these Vanilla Protein Powder Overnight Oats!
Why We Love This High Protein Oatmeal
- A high protein breakfast can help regulate blood sugar and reduce cravings
- Oats are a source of whole grains and contain complex carbs and fiber to keep you full and energized for hours
- Simple macro friendly breakfast that will fit into your daily macro goal
- Formulated by a Registered Dietitian to be nutritionally balanced
- Made with common pantry staples
- Easy to customize with different spices and fresh fruits
- Sweetened with protein powder (no sugar added)
- Super quick meal (ready in less than 5 minutes!)
Ingredient Notes
- Rolled oats: These are also called old-fashioned oats. They’re less processed and have more fiber than quick oats. Use certified gluten-free oats if you have celiac disease.
- Liquid egg whites: This is my secret ingredient! You won’t taste the eggs at all, but they’ll give your oats a fluffy texture with lots of lean protein.
- Unsweetened almond milk: For creaminess. Feel free to substitute your milk of choice (coconut milk, oat milk, etc).
- Vanilla protein powder: Use whichever brand of protein powder you prefer. The vanilla flavoring will add lots of flavor and sweetness to your oats.
- Chia seeds: Chia seeds are a great source of healthy omega-3 fatty acids and fiber, which will keep you full for longer.
- Cinnamon: For a warm, cozy flavor.
- Fresh or frozen blueberries: Blueberries are loaded with Vitamin C and are high in antioxidants, plus they taste great! Feel free to replace them with another fresh fruit or a different type of berry.
For topping (optional):
- Drizzle of natural peanut butter: Adds extra healthy fats and protein. Plus, it makes the oatmeal taste so good!
- Sprinkle of hemp hearts
Step-by-Step Instructions
- In a microwave safe bowl, combine the oats, egg whites and 1/2 cup almond milk. Microwave for 2 minutes, stopping to stir the oatmeal vigorously every 30 seconds (this is important for fluffy oatmeal).
- Stir in the protein powder, chia seeds and cinnamon and an additional 2 tablespoons of almond milk (or until desired creaminess is achieved). Allow it to sit for 2 minutes.
- Stir in blueberries or other desired fruit. Top with a drizzle of natural peanut butter and sprinkle of hemp hearts, if desired.
Keep scrolling to the recipe card below for the full printable recipe!
Expert Tips
- If you don’t have vanilla protein powder, you can leave it out or sweeten the oatmeal with a bit of maple syrup or other desired sweetener.
- DON’T overcook your oatmeal or the egg whites will turn out rubbery and have more of an “eggy” taste. Instead, cook the oatmeal in 30 second increments until creamy and fluffy. The chia seeds and protein powder will help to thicken the oatmeal more.
Recipe FAQs
“Macro-friendly” refers to a meal that fits into the overall balance of macronutrients you consume in a day, including fat, protein, and carbohydrates. Many people eat with daily macro goals that they track, similar to old-school calorie counting. Macro counting allows you to make sure you’re eating enough protein, fiber, etc., without overly obsessing about calories.
Many traditional oatmeal recipes are high in carbs and sugar while being low in protein, so you end up needing to serve the oats with protein on the side to make a balanced breakfast. This macro-friendly oatmeal is the best of both worlds: high in protein, low in calories, sweetened without any added sugar, and still has plenty of fiber to keep you full for hours!
The protein powder is optional, but here are a few things to consider. The protein powder adds both protein and sweetness, and it also adds bulk to hold the oats together. Without it, you will likely want to sweeten the oatmeal by adding maple syrup or another type of sweetness.
If you’d rather skip the protein powder, you can add a teaspoon of vanilla extract for that vanilla flavor and add a dollop of unsweetened Greek yogurt to increase the creaminess. The yogurt will also help offset the loss of protein. You can easily serve the oats with a scrambled egg or two for an extra 7-14g of protein as well.
Nope! Feel free to prepare the oats in a saucepan on the stove instead. I like to start by heating up the oats over medium heat, then dropping it down to low once the ingredients bubble. Stir often to keep the egg whites from clumping up! It will take longer than microwaving, but this is a great option if you have a little extra time in the morning.
Storage Guidelines
Once cooked, the oats have the best textured served warm from the microwave. Since this recipe makes a single serving, you likely will not have extra. If you do, feel free to store the leftovers in an airtight container in the fridge for a day or two.
To reheat, add an extra teaspoon of milk and microwave for 1-2 minutes, stirring every 30 seconds.
Serving Suggestions
This protein-packed breakfast is a complete meal in a bowl! It’s perfectly balanced and does not need to be paired with anything else to prepare you for the day.
If you want to switch it up, try adding any of the following toppings:
- A dollop of plain Greek yogurt or extra milk
- Other fruit (think banana slices, diced peaches, mango, cherries, etc.)
- Drizzle of your favorite nut butter or sunflower seed butter
- Add a sprinkle of flax meal, hemp hearts, or extra chia seeds
- A few regular or sugar-free chocolate chips
- Sprinkle of almond butter granola for crunch
You can also serve the oats with even more protein on the side, like a scoop of cottage cheese, scrambled eggs, baked egg bites, etc.
Try these Different Flavors!
- Strawberry vanilla oatmeal: Replace the blueberries with strawberries for a creamy, strawberries and cream flavor.
- Raisin, date, and walnut oats: One of my favorite flavors of those store-bought oatmeal packets is raisin, date, and walnut. Dried fruits do tend to be higher in sugar, so consume in moderation. Try adding 1/2 tablespoon each of raisins, chopped dates, and chopped walnuts and increase the cinnamon.
- Honey almond oats: Add 1/2 tsp of almond extract to the oats before cooking and top with sliced almonds and a drizzle of honey. It tastes like honey almond granola and is delicious with fresh berries on top!
- Chocolate oats: Add some unsweetened cocoa powder or chocolate protein powder and top with banana slices instead of berries.
More High-Protein Breakfast Recipes
- High Protein Cinnamon Rolls
- Healthy Banana Protein Pancakes
- 3-Ingredient Protein Waffles
- High Protein French Toast
- Banana Protein Muffins
Did you make this recipe? Scroll down to leave a star rating and review!
Macro-Friendly High Protein Oatmeal
Ingredients
- 1/2 cup rolled oats
- 1/2 cup liquid egg whites
- 1/2 cup plus 2 tablespoons unsweetened almond milk (divided)
- 1-2 tablespoons vanilla protein powder
- 2 teaspoons chia seeds
- 1/4 teaspoon cinnamon
- 1/2 cup fresh or frozen blueberries (or other preferred fruit)
For Topping (optional)
- Drizzle of natural peanut butter
- Sprinkle of hemp hearts
Instructions
- In a microwave-safe bowl, combine the oats, egg whites and 1/2 cup almond milk. Microwave for 2 minutes, stopping to stir the oatmeal vigorously every 30 seconds (this is important for fluffy oatmeal).
- Stir in the protein powder, chia seeds and cinnamon and an additional 2 tablespoons of almond milk (or until desired creaminess is achieved). Allow oatmeal to sit for 2 minutes.
- Stir in blueberries or other desired fruit. Top with a drizzle of natural peanut butter and sprinkle of hemp hearts, if desired.
Notes
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- My favorite protein powder to use is Good Protein powder. It’s so delicious and comes in lots of different flavors. My favorite flavors to use in this oatmeal are Vanilla Milkshake and Salted Caramel. Use the discount code ELYSIAC30 for 30% off your first order!
- If you don’t have vanilla protein powder, you can leave it out or sweeten the oatmeal with a bit of maple syrup or other desired sweetener.
- DON’T overcook your oatmeal or the egg whites will turn out rubbery and have more of an “eggy” taste. Instead, cook the oatmeal in 30 second increments until creamy and fluffy. The chia seeds and protein powder will help to thicken the oatmeal more after cooking.
- This recipe makes one bowl of oatmeal. The nutritional information does not include the peanut butter or hemp hearts, so you’ll have to factor that in if you chose to add those toppings.
I’m in dry CO so had to add more milk. I used peanut butter powder vs actual peanut butter and it turned out great! I used vital proteins vital performance vanilla protein powder.
So glad you enjoyed it! You can definitely play around with the amount of milk added depending on how creamy you like it :) Thanks for the 5-star rating and review!