Quick and Easy High Protein Oatmeal

Starting your day with a healthy breakfast is important for a healthy metabolism. But let’s talk about what you are choosing to eat for breakfast. Oatmeal has been a staple breakfast for years, especially for how convenient it is. However– while oatmeal CAN be part of a healthy breakfast, it’s not supportive when eaten just on its own or let alone with additional sweet ingredients – that’s a recipe for a blood sugar rollercoaster. Follow this High Protein Oatmeal recipe to create a powerful breakfast that is balanced with the right amount of protein, fat, and fiber to help keep your blood sugar balanced too!

Prioritizing Protein at Breakfast

If you’re looking to heal your metabolism to lose weight and balance hormones, breakfast is THE place to start. In my signature program, The 4 Method, getting enough protein at breakfast is our very first goal. Once you at least start hitting 30g protein for breakfast, then you can begin to optimize for enough fiber and healthy fat as well to hit the trifecta of a balanced meal – protein, fat, and fiber (PFF – click here to get my free PFF Handout).

Why do I take this approach? It supports blood sugar balance right out of the gate. That is THE prerequisite for sustainable weight loss.

Read more about blood sugar and weight loss on my website.

What Can I Add to Oats to Make a High Protein Oatmeal?

There is NO denying that including more protein with your meals is beneficial for a healthy metabolism. Blood sugar & insulin become more regulated, which supports cortisol balance and ability to burn body fat. Begin with getting at least 30g of protein, however you can. Maybe that’s just protein powder, or maybe that’s combining protein foods like eggs, cottage cheese, or Greek yogurt.

Or in the case of this high protein oatmeal, you can combine foods like those listed below to meet that goal easily. 

• Protein powder. My favorite high quality protein powders are Levels Grass Fed Whey Concentrate and Ka’Chava (non-dairy, plant-based protein)
• Collagen powder. My favorite collagen powder is Orgain Collagen Peptides (high quality and great price)
• Cottage cheese, like the Good Culture or Daisy brands
• Egg whites
• Peanut butter
• plain Greek yogurt

Five Terrible Breakfasts Ideas For Weight Loss and Metabolism

1. Oatmeal & Banana

Is oatmeal healthy? Yes. Are bananas healthy? Yes. But eat two together for a complete meal is a blood sugar nightmare. Add in protein from the list above and some healthy fat to make this a completely balanced meal for no terrible blood sugar spikes…the very thing we want to avoid for a healthy metabolism.

2. Belvita Breakfast Biscuits

Biscuit in this case is more synonymous with “cookie” There are 36 grams of carbs in one serving that include 11 grams of added sugar, which is A LOT! Not something you want to start your day off with unless you can pair it with protein. These biscuits will not give you the sustained energy one needs to make it through the morning. Within a short while, you’ll be on a blood sugar plummet feeling tired and looking for more food for energy. Reach for this high protein oatmeal or eggs, which make for a way better choice!

3. Nothing

Ah yes, the “I’ll skip breakfast so I can save room for later”. Doesn’t work for most. This is like looking at your gas gauge on “E” in your car and expecting to drive for 3 hours. Your car won’t make it very far and will struggle as it approaches empty…and so will you without feeding your body with the “fuel” that it needs…FOOD!

4. Healthy Breakfast Cereal like Kashi

Remember, we are still aiming for 30 grams of protein at each meal. Most Kashi cereals do a great job of increasing their dietary fiber and protein, but that protein amount is still not close to the number we are reaching for. Keep in mind that most cereal will also be eaten with some kind of milk (whether cow or plant-based)…more sugar and still not enough protein.

5. Kodiak cakes

And lastly, the one that NO one seems to be calling out – the extra protein comes largely in part from added gluten, and the fat is almost exclusively from canola oil, which is an oil that can lead to inflammation on our body. Keep in mind if you want to use these as your breakfast…what are you putting on top of the pancakes you are eating. If it’s syrup or fruit, you are also adding in more sugar that will lead to an imbalance in your blood sugar.

Need More Ideas for Healthy Breakfasts?

Ultimately, a healthy breakfast and ANY meal NEEDS enough Protein, Fat, & Fiber. Are you READY to swap out these lackluster “breakfasts” for true, sustainably nourishing meals to heal your metabolism? Then try this High Protein Oatmeal or here are a few ideas you can try:

• High Protein Chia Yogurt Breakfast Bowl
• Sheet Pan High Protein Pancakes
• Easy Turkey, Egg and Pasta High Protein Casserole

Tips & Tricks for High Protein Oatmeal

Milk of choice: If you can tolerate dairy, grass-fed or pasture-raised whole milk is incredibly nutritious. You can also use an alternative milks, like canned coconut milk makes for a creamier dish and adds healthy fat and additional calories if you are looking for more calories at this meal.

Sweetness: A flavored protein powder will have sweeteners added already (choose ones with less sugar added, OR that sweeten with stevia or monk fruit). Alternatively, you can use a plain, unflavored powder like plain collagen or whey. You can also choose to add some sweet toppings with fruit like blueberries, or skip that to keep it more savory.

Lower Carb Oatmeal: This recipe reduces the usual 1/2 cup serving of oats to 1/4 cup and swaps in the protein powder, peanut butter, chia seeds and coconut flakes as lower carb, higher protein/healthy fat alternatives that bulk up the volume.

Leftovers / meal prep: Refrigerate in an airtight container up to 3 to 5 days.

Find more of my healthy and easy meal recipes here!
Follow me on Instagram @wonderfullymade.rd where you can find tons of tips for healthy eating to heal your metabolism!

Recipe blog written by Jennifer Franzen, RDN | edited & reviewed by Victoria Peck-Gray, RDN