High-Protein Oatmeal (50g Protein) – The Best Breakfast for Fullness & Energy
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You know that feeling when you eat breakfast, and 30 minutes later, you’re already hungry again? Yeah, same. That’s why I created this high-protein oatmeal, because no one has time for mid-morning hunger crashes. Packed with 50g of plant-based protein, this oatmeal is the ultimate post-workout breakfast or simply a muscle-building oatmeal that keeps you full for hours.
If you’ve been searching for a protein-packed oatmeal that’s both easy to make and ridiculously satisfying, you’re in the right place. Let’s fuel up! 💪
More High-Protein Vegan Breakfast Ideas:
🔗 Mixed Berry Protein Baked Oatmeal
🔗 Peanut Butter and Banana Protein Pancakes – A Delicious Power Breakfast
🔗 Chickpea Flour Omelet That Will Make You Forget Eggs
Why This High-Protein Oatmeal is a Game-Changer
✔ 50g of plant-based protein – Fuels muscle recovery and keeps you energized for hours.
✔ Ready in under 10 minutes – A fast, no-fuss breakfast for busy mornings.
✔ Super satisfying – Packed with fiber and protein to keep hunger away.
✔ Budget-friendly – Made with simple, affordable ingredients.
✔ Naturally sweetened – Mashed banana and blueberries add flavor without refined sugar.
✔ Great for meal prep – Make it ahead for an easy, grab-and-go breakfast.
Health Benefits of This Protein-Packed Oatmeal
A high-protein breakfast isn’t just for gym lovers, it’s for anyone who wants to stay energized, focused, and full throughout the day. Here’s why this muscle-building oatmeal works:
💙 Supports Muscle Recovery & Strength – Pea protein and TVP provide all essential amino acids, helping repair and build muscle after workouts. Walnuts add an extra dose of protein and healthy fats for even better recovery.
🍓 Boosts Brain Health & Focus – Blueberries are packed with antioxidants, vitamin C, and anthocyanins, which can improve memory, protect brain cells, and support cognitive function. The omega-3s from flax and chia seeds further enhance brain health.
⚡ Provides Long-Lasting Energy – Oats and flaxseeds deliver slow-digesting complex carbs, preventing energy crashes and keeping you full for hours. Chia seeds absorb liquid and expand, helping with satiety.
🛡 Fights Inflammation & Strengthens Immunity – Blueberries, flaxseeds, and walnuts contain anti-inflammatory compounds that help reduce muscle soreness, speed up recovery, and support immune health.
🌿 Supports Digestion & Gut Health – The fiber in oats, bananas, and flaxseeds promotes healthy digestion, supports gut bacteria, and keeps things moving smoothly.
This isn’t just a protein-packed oatmeal, it’s a full-body wellness meal that fuels your muscles, brain, and digestion, all in one bowl.
Ingredients for the Ultimate High-Protein Oatmeal
Full Portion (800 kcal, 50 Grams of Protein)
- ⅔ cup rolled oats, can also use gluten-free oats
- ⅓ cup dry TVP (textured vegetable protein) – This bulk bag lasts forever and is super cost-effective.
- ⅓ cup unflavored pea protein powder – This one is my go-to, amazing value!
- 1 tbsp peanut butter powder (optional)
- Handful of crushed walnuts (optional)
- 1 tbsp ground flaxseeds
- 1 tbsp chia seeds
- 1 tbsp date syrup (or to taste)
- ½ cup frozen blueberries
- 1 medium banana, mashed
- Dash of cinnamon
- Splash of soy milk (or any non-dairy milk)
Half Portion (400 kcal, 25g Protein)
- ⅓ cup oats
- 2½ tbsp TVP
- 2½ tbsp pea protein powder
- ½ tbsp peanut butter powder (optional)
- ½ tbsp ground flaxseeds
- ½ tbsp chia seeds
- ½ tbsp date syrup
- ¼ cup frozen blueberries or strawberries
- ½ banana, mashed
- Dash of cinnamon
- Splash of soy milk, almond milk or any plant milk you like
How to Make This High-Protein Oatmeal Recipe (Step-by-Step Guide)
🥣 Step 1: In a small pot, add 3 cups of water (or 1½ cups for a half portion) along with the oats and dry TVP. Stir and bring to a boil, then turn off the heat.
🍌 Step 2: In a large bowl, mash the banana.
🥄 Step 3: Pour the oats and TVP mixture into the bowl with the mashed banana and stir.
🌱 Step 4: Add the ground flaxseeds and chia seeds, stirring to combine.
💪 Step 5: Stir in the pea protein powder and peanut butter powder (if using) until fully incorporated.
✨ Step 6: Sprinkle a dash of cinnamon, add crushed walnuts (if using), and drizzle with date syrup for a little sweetness.
🫐 Step 7: Top with frozen blueberries and a splash of soy milk. The cold blueberries help cool the oatmeal quickly, so you can enjoy it right away without waiting for it to cool down.
🥄 Step 8: Stir and enjoy your protein-packed nutrition oatmeal!
How to Store & Meal Prep This Oatmeal
- Fridge: Store in an airtight container for up to 3 days. Reheat with a splash of plant milk.
- Freezer: Freeze in portions for up to 1 month. Thaw overnight in the fridge and reheat as needed.
- Overnight Oats Option: Skip the cooking, mix everything in a jar, and let it soak overnight for a no-cook high-protein breakfast!
More Delicious Oatmeal Variations to Try
🔥 Chocolate Protein Oatmeal – Swap the cinnamon for cocoa powder and add cacao nibs.
🍏 Apple Cinnamon Oatmeal – Use chopped apples instead of blueberries and add extra cinnamon.
🥜 Nut Butter Power Bowl – Stir in almond butter or cashew butter for extra richness.
🍫 Chunky Monkey Oatmeal – Add dairy-free chocolate chips and walnuts for an indulgent twist.
FAQs About High-Protein Oatmeal
Q: Can I make this without TVP?
A: Yes! TVP adds protein, but you can skip it and increase the pea protein powder instead.
Q: Can I use a different protein powder?
A: Absolutely! Any plant-based protein works, just be mindful of flavor and texture.
Q: Is this oatmeal good for weight loss?
A: Yes! It’s packed with protein and fiber, which help control hunger and keep you full longer.
Q: Can I eat this cold?
A: Yes! This works as overnight oats, just prepare it as usual and refrigerate overnight.
Final Thoughts: The Best Breakfast for Energy & Muscle Recovery
This high protein oatmeal recipe is a game-changer. It’s easy to make, ridiculously filling, and loaded with nutrients to keep you powered through your day. If you’re looking for a post-workout breakfast, a muscle-building oatmeal, or a high-protein meal to keep you energized, this recipe is a great choice.
🔥 Now it’s your turn! Have you tried this high protein oatmeal recipe? What are your favorite oatmeal add-ins? Drop a comment below! ⬇️
Looking for more plant-based breakfast ideas? Check these out:
🌱 Good Morning Sunshine! Try This Tempeh and Veggie Breakfast Sandwich
🥑 Scrambled Chickpea and Avocado Toast – Your New Favorite Vegan Breakfast Recipe
High Protein Blueberry Oatmeal
Ingredients
- Rolled Oats – ⅔ cup 60g, can also use gluten-free oats
- TVP textured vegetable protein – ⅓ cup (30g)
- Pea protein powder unflavored – ⅓ cup (40g)
- Peanut butter powder optional – 1 tbsp (6g)
- Crushed walnuts optional – Handful (~15g)
- Ground flaxseeds – 1 tbsp 7g
- Chia seeds – 1 tbsp 10g
- Date syrup – 1 tbsp 15ml
- Frozen blueberries – ½ cup 75g
- Banana medium – 1 (120g)
- Cinnamon – Dash ~1g
- Soy milk or any plant milk – Splash (~30ml)
- Water – 3 cups 710ml
Instructions
- Add 3 cups (710ml) of water, oats, and TVP to a small pot. Stir and bring to a boil, then turn off the heat.Rolled Oats – ⅔ cup, TVP, Water – 3 cups
- In a large bowl, mash the banana.Banana
- Pour the hot oat and TVP mixture into the bowl with the mashed banana and stir to combine.
- Add the ground flaxseeds and chia seeds, stirring well.Ground flaxseeds – 1 tbsp, Chia seeds – 1 tbsp
- Mix in the pea protein powder and peanut butter powder (if using) until fully incorporated.Pea protein powder, Peanut butter powder
- Sprinkle with cinnamon, add crushed walnuts (if using), and drizzle with date syrup.Crushed walnuts, Cinnamon – Dash, Date syrup – 1 tbsp
- Top with frozen blueberries and a splash of soy milk. The blueberries help cool the oatmeal quickly so you can eat it right away.Frozen blueberries – ½ cup, Soy milk
- Stir and enjoy!
Video
Notes
- Water Adjustment: If you prefer a thicker oatmeal, reduce the water slightly. For a creamier consistency, add a little more plant milk at the end.
- Protein Boost: You can increase the pea protein powder for even more protein, but it may slightly thicken the texture, just add a splash of extra plant milk if needed.
- Make It Overnight Oats: Skip the cooking step and mix everything in a jar. Let it sit in the fridge overnight for a cold, no-cook version.
- Sweetness Level: Adjust the date syrup to taste. You can also swap it for maple syrup, agave, or a mashed Medjool date.
- Nut-Free Option: Omit the walnuts and peanut butter powder. The recipe will still be high in protein and delicious.
