Protein Powder Oatmeal with Applesauce (24 grams of protein!)

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This protein powder oatmeal is the perfect high protein breakfast and a great way to start the day. One bowl contains 24 grams of protein! Also, you’ll love the spicy applesauce I serve.

Bird's eye view of a bowl with protein powder oatmeal and a spoon  Fast food up

Spiced with warming cinnamon and nutmeg, this is the perfect comforting breakfast for a cold winter morning!

Protein is a very important part of any diet. It helps your body repair cells and make new ones.

This means it is important in building and maintaining muscle. If weight loss is your goal, protein is important because it’s the most filling macro, so a protein-packed meal will keep you full for longer.

The average woman needs 45 grams of protein per day, and the average man needs 55 grams of protein per day. But it varies according to weight and activity level.

As a general rule, you need about 0.75 grams of protein per kilogram of body weight.

A scoop of protein powder is an easy way to up the protein content of your meals. There are lots of different types of protein powders you can try!

Whey protein powders are very popular, but vegan protein powders are also available (usually made from pea or soy!).

I recommend checking the ingredients on your protein powder packet and making sure you’re buying from a reputable brand.

Some protein powders, especially flavored ones like chocolate protein powder or vanilla protein powder, contain nasty chemicals and artificial sweeteners. Try to buy natural protein powders where possible!


What are the key ingredients in this high protein oatmeal recipe?


Togbog in rolled enthusiasm
Rolled oats are oats that have been steamed to make them soft and fluffy. They break easily, giving oatmeal a creamy texture.

You don’t answer
Whatever your favorite protein powder is, give it a shake! No need to buy flavored powder, as you will be adding spices to the oatmeal.

Ground nutmeg
Nutmeg adds a warm flavor to your oatmeal. If you’re feeling brave, why not grate some fresh nutmeg?

i am milk
These protein oats are completely vegan if you use soy milk and plant-based protein powder! But feel free to use dairy milk if you prefer.

Vanilla extract
Also adds flavor, and a hint of sweetness!

Spiced applesauce

Butter makes a deliciously rich base for spiced applesauce.

Any type of apple works! I would recommend going for a sweet variety, as there is no added sweetener in the sauce.

Cinnamon complements nutmeg to create the perfect wintery, spicy flavor.

Sweet, tangy cranberries add texture, color and flavor to foods. If you don’t have cranberries on hand, substitute raisins.

How many calories are in this protein powder oatmeal?

This protein powder contains oatmeal 363 Calories per serving, and that’s it 24g protein per serving.

kcal 363kcal

sugar 43g

thick 12g

protein 24g

These quick oats are easily made vegan and gluten-free. At around 400 calories, it’s a great meal when you’re counting calories and delivers an incredible amount 24 Protein grams!

Health benefits

This is a great option if you’re trying to eat more healthily.

First, oats are an excellent source of fiber, protein, and many vitamins, minerals, and antioxidants. The fiber they contain is a particularly powerful one called beta-glucan.

It dissolves in your stomach to form a thick gel, which really fills you up, as well as helping to lower your blood sugar, increase the growth of good bacteria in your gut, and lower cholesterol.

Another health benefit of this breakfast is that it contains a huge portion of your daily protein requirements! Plus, it’s low in saturated fat, at just 5 grams per serving. This means that this food contains the most healthy fats!

How to Make Protein Powder Oatmeal

This dish is super easy to put together! Let me show you how:

How to prepare oats:

  • Mixture: Add rolled oats, protein powder, nutmeg and salt to a medium saucepan and mix.
  • cooking: Add milk, water and vanilla extract. Cook on medium heat, stirring regularly as it simmers. Cook until the milk thickens. Don’t overdo it or your oatmeal will be thick and hard.

How to prepare Spicy Applesauce:

  • six: Cut the apple into 1cm cubes.
  • melt away: Melt butter on medium flame.
  • cooking: Add the apples and cook until the edges turn brown. Then add the cranberries, cinnamon and water. Mix and cook until you have a smooth consistency. Do not let it dry too much.
  • fold: Fold the chopped almonds.

To serve, pour the oatmeal into a bowl, then drizzle with the sauce. If you want, you can add a sprinkle of chopped almonds and a dash more soy milk on top! A splash of maple syrup or a splash of brown sugar will sweeten it up, if that’s what you need.


Can I forward it?

I wouldn’t recommend cooking the oats ahead of time if you want to reheat them, as they will be too thick and lumpy. However, you can certainly make the oats, nutmeg, and salt mixture ahead of time and store it in an airtight container or part of a Ziploc bag.

You can make applesauce ahead of time and refrigerate, then microwave for a few minutes.

You can make this as an overnight oats recipe, however, I think the warm, wintery flavors are best eaten warm.

How to store and reheat?

It’s best eaten fresh, but if you have leftovers, store them in an airtight container in the fridge for up to 3 days. Reheat the oats in a pan. You’ll probably want to add a dash more milk to loosen them up a bit.

Applesauce can be reheated in a pan or microwave. It will probably need a dash more fluid.

Is it better to add protein powder to oatmeal?

Yes! It mixes really well, and means you can meet a large portion of your protein needs in the first meal of the day!

Does protein powder dissolve in oatmeal?

Yes! As you cook oats in milk, the protein powder will dissolve into the liquid, just like when you make a protein shake!

Should protein powder be added to oatmeal before or after cooking?

The best time to add protein powder to oatmeal is before cooking. That way it has a chance to dissolve into the milk or water and you won’t even realize it’s there!

Variations and Alternatives

There are many ways to modify this protein powder oatmeal.

You can use any type of milk: cow’s milk, almond milk, coconut milk – whatever you like. You can also choose which type of protein powder you prefer.

If you don’t have protein powder, you can stir in some cottage cheese or Greek yogurt. It won’t be as high protein as the original recipe, but it will add some extra protein!

Another way you can increase the protein level in your porridge without using protein powder is to stir in egg whites. Add them when the oatmeal is almost cooked – you only want to stir them for 1-2 minutes, not enough to scramble them.

If you don’t have cinnamon and nutmeg, try adding mixed spices instead! And if you don’t have apples, pears will work for the sauce too. Cranberries can be replaced with raisins or any other dry fruit of your choice.

If you want it to be vegan, use vegan protein powder and stick to soy milk! If you want it to be gluten-free, buy gluten-free oats.

More recipes section

Love the sound of these healthy morning oats? I got more where that came from. You can try our Cornmeal Porridge with Berry Sauce, or this delicious Mocha Oatmeal, or even our Vegan Nutmeal Porridge (made from quinoa!).

If you’re looking for a high protein breakfast, try this spinach and chickpea bake (23 grams of protein), this yogurt bowl with raspberry compote (21 grams), this pineapple spinach smoothie (20 grams) or these smoked tofu breakfast egg muffins (22 grams). don’t look )

In fact, you should really download our high protein meal plan if you want an easy way to plan a healthy high protein meal!

Protein powder oatmeal with applesauce

After a high protein alternative to traditional oatmeal? This protein powder oatmeal contains 24 grams of protein per serving!

Diet: Egg-free, gluten-free

Chunky sauce

  • 1 teaspoon butter
  • 1 apple
  • the cup Cranberry
  • 1 teaspoon cinnamon
  • ¼ the cup the water
  • 1 spoon cashew nuts

Protein porridge

  • Add a medium sized pot Rolled oats, protein powder, nutmeg And salt. Mix until combined.

    ¾ cup rolled oats, 2 tablespoons of protein powder, ¼ teaspoon nutmeg, chopped, salty

  • add milk, water And Vanilla extract. Mix and cook over medium-low heat, simmering, until the milk thickens. Don’t let it reduce too much or it will be too hard if you have a cold.

    1 cup soy milk, half a cup of water, ½ teaspoon vanilla extract

Chunky sauce

  • Cut the apple into 1cm cubes.

  • In a small saucepan, melt butter On medium heat. add apple and cook until the edges start to brown, then add Cranberry, cinnamon and ¼ cup the water. Blend and cook until the cranberries break down and you have a smooth consistency (not completely dry).

    1 teaspoon butter, 1 apple, ⅓ cup cranberries, 1 teaspoon cinnamon, ¼ cup water

  • Fold in the cut cashew nuts.

    1 tablespoon almonds


Protein powder oatmeal with applesauce

No. per job

% Daily Value*

* Percent Daily Value is based on a 2000 calorie diet.

I hope you enjoyed trying this healthy breakfast of oats, fresh fruit and protein powder. Protein powder oatmeal is going to be one of the best ways to have breakfast!

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