High-Protein Blueberry Oatmeal
A seven-minute vegan oatmeal made with rolled oats, TVP, pea protein powder, banana, seeds, and frozen blueberries. The full serving is estimated at about 50 grams of protein; exact nutrition varies by brand and optional toppings.
Servings: 1 large serving
Calories: 800kcal
Cost: $3
Equipment
- Small saucepan
- Large heat-safe bowl
- Fork or potato masher
- Measuring cups and spoons or kitchen scale
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) water, 2/3 cup (60g) rolled oats, and 1/3 cup (30g) TVP to a small saucepan. Stir and bring to a boil, then turn off the heat.Rolled Oats – ⅔ cup, TVP, Water – 3 cups
- Mash 1 medium (120g) banana in a large heat-safe bowl.Banana
- Pour the hot oat and TVP mixture over the mashed banana and stir to combine.
- Stir in 1 tablespoon (7g) ground flaxseed and 1 tablespoon (10g) chia seeds.Ground flaxseeds – 1 tbsp, Chia seeds – 1 tbsp
- Mix in 1/3 cup (40g) unflavored pea protein powder and the optional 1 tablespoon (6g) peanut butter powder until no dry pockets remain.Pea protein powder, Peanut butter powder
- Add a dash of cinnamon, the optional 15g crushed walnuts, and 1 tablespoon (15ml) date syrup.Crushed walnuts, Cinnamon – Dash, Date syrup – 1 tbsp
- Top with 1/2 cup (75g) frozen blueberries and about 30ml soy milk. Stir and add another small splash of milk only if needed.Frozen blueberries – ½ cup, Soy milk
- Stir before serving.
Video
Notes
- Nutrition note: The 50-gram protein and 800-calorie figures are estimates for the full recipe. Protein powder, TVP, plant milk, and optional ingredients vary by brand. Calculate from your own labels when exact nutrition matters.
- Half portion: Halve every ingredient, including the water. Using the gram measurements is more accurate for the TVP and protein powder.
- Storage: Refrigerate cooked oatmeal in an airtight container for up to 3 days or freeze individual portions for up to 1 month. Add plant milk when reheating.
- Overnight oats: Do not use this recipe's cooked-water ratio for an uncooked overnight version. That variation needs a separately tested liquid ratio.
- Nut-free option: Omit the optional walnuts and peanut butter powder and verify package allergen statements.