Want to make your oatmeal even healthier? I’ve got you covered with 5 delicious and easy ways to boost the protein content of oatmeal so that it will keep you full until lunch.

Everyone is crazy about oatmeal recipes! I guess I’m rubbing off on you… 😉 I wanted to dedicate a full post to protein oatmeal because if oatmeal has one fault, it’s that it typically isn’t very high in protein! For those of you that think oatmeal isn’t very filling or you’re hungry 1 hour after eating it, all you need to do is add some protein and healthy fat.

Once those are in the mix, you’ll have a healthy, balanced breakfast – AKA a bowl of oats will keep you full and satisfied all morning long!

How to Make High Protein Oatmeal

As I’m sure you know, oatmeal on its own isn’t very high in protein so I have a few go-to ingredients that I add in to up the protein level. I’ll cover each in more detail below but here’s a quick run-down:

  • Protein powder
  • Cottage cheese
  • Greek yogurt
  • Eggs or egg whites
  • Milk
  • Nuts and seeds
  • Nut butter

Protein Powder in Oatmeal

First off I’ll cover protein powder. I have been adding protein powder to my oatmeal more and more recently. It adds a ton of protein, is super simple to add and can add a fun flavor to the oatmeal. This chocolate peanut butter protein oatmeal gets its chocolate flavor from the protein powder. Double win! Protein powder works great in pretty much any kind of oatmeal – mix it into overnight oats or to stovetop oatmeal. 1 scoop of protein powder has about 15-20 grams of protein.

Protein powder is also a great option if you’re vegan or avoid eggs or dairy, considering a lot of the easy protein options include both of those things. Wondering which protein powder to use? Check out this post where I share all my favorite plant-based protein powder brands.

Description

Add protein powder to your morning oats for a protein-packed breakfast that will keep you full all morning.

Ingredients

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/2 banana, sliced (optional)*
  • pinch of sea salt
  • 1/2 teaspoon cinnamon + 1/2 teaspoon vanilla (optional)
  • 1 scoop protein powder
  • Your favorite toppings

Instructions

  1. Add oats, banana slices and sea salt to a pot. Add water and stir to combine. Add cinnamon and vanilla, if using. Heat over medium-high heat for 8-10 minutes or until all the liquid has been absorbed. Be sure to stir the oats several times while cooking to make sure the banana slices melt into the oats. You’ll know the oatmeal is done when all the liquid is absorbed and the oats are thick and fluffy.
  2. Remove oats from the heat and stir in protein powder. If the consistency of the oats gets too thick, add in a little more water or milk. Transfer oats to a bowl and top with your favorite oatmeal toppings. I used chocolate chips, peanut butter and bananas.
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 325
  • Sugar: 11g
  • Sodium: 206mg
  • Fat: 5g
  • Carbohydrates: 49g
  • Fiber: 9g
  • Protein: 26g

Keywords: protein powder oatmeal

There Are so Many Ways to Add Protein to Oatmeal

Cottage Cheese Oatmeal

I feel like people are either in the “I love cottage cheese” camp or the “I despise cottage cheese” camp… Before you jump to any conclusions about cottage cheese, hear me out. You won’t taste the cottage cheese in oatmeal! It makes oatmeal so much creamier (win) and ups the protein content (win)! 1 cup of cottage cheese has 25g of protein.

Granted, you probably aren’t going to mix in a whole cup but still! So much protein. Again, you can mix cottage cheese into any kind of oatmeal. I will say that if you’re not a big cottage cheese fan because of the texture, you’ll want to mix it into warm oatmeal so the “chunks” (for lack of better word) break down and mix in.

Check out my cottage cheese oatmeal recipe.

Egg White Oatmeal

I love adding egg whites to my oatmeal! I’ve found it works best to add in egg whites to stovetop oatmeal while you’re cooking. The key is to avoid scrambling the egg whites. To do this, you simply have to continuously stir/whisk the egg whites while you’re adding them to the saucepan and as they cook. Trust me on this… one time I got distracted and ended up with a bowl of oatmeal with scrambled egg white chunks. Not so appetizing.

Obviously this method of making high protein oatmeal only works for oats that you’re cooking – please don’t add raw egg whites to overnight oats! 1 cup of egg whites has about 26 g of protein. Again, you won’t be adding in 1 cup of egg whites but they pack a punch! Try this protein pumpkin oatmeal with egg whites whipped in or try my egg and oat combo bowl with egg whites scrambled on the side.

Check out my egg white oatmeal recipe.

Greek Yogurt Oatmeal

Similar to cottage cheese, you can mix in Greek yogurt to your oatmeal to increase the protein (and probiotics!). I typically reach for full fat and plain just because the flavored kind can have a lot of added sugar. Greek yogurt works great in any kind of oatmeal – cold or hot!

1 personal container of Greek yogurt (about 5 ounces) has 17 grams of protein… that’s as much as a scoop of protein powder! I love using Greek yogurt in overnight oats like this banana bread overnight oats.

Check out my Greek yogurt oatmeal recipe.

Nuts or Nut/Seed Butter Oatmeal

Adding nut and seed butter is another great way to increase the protein in oatmeal. You can mix it right into the oats or drizzle on top for added flavor. 2 tablespoons of peanut butter has 8g of protein, 2 tablespoons of almond butter has about 7 g of protein and 2 tablespoons of sunbutter (sunflower seed butter) has about 6g of protein. Try my 3-minute peanut butter protein oatmeal or my peanut butter cup overnight oats.

Other Ways to add Protein to Oatmeal

  • Use milk instead of water or almond milk to cook the oats. Most non-diary milks don’t have that much protein, but 1 cup of soy milk has about 8 grams and 1 cup of skim milk has 8 grams as well.
  • Top oats with high-protein toppings like hemp seeds, chia seeds and flaxseed.

More Protein Packed Recipes:

  • Protein Balls
  • Blueberry Protein Pancakes
  • Banana Protein Pancakes
  • Protein Cookie Dough
  • Protein Mac and Cheese
  • Peanut Butter Yogurt Bowl
  • Strawberry Protein Muffins
  • Blueberry Protein Muffins
  • Protein Bars

Whether you’re craving a warm bowl of steel-cut oatmeal or a mason jar of cold overnight oats, oatmeal itself doesn’t offer tons of protein. A half-cup serving has about 7 grams, which isn’t enough if you’re looking to stay full all morning long.

To get your breakfast up to the recommended amount of protein for weight loss, which is 13 to 20 grams, try one or a combination of these:

  1. Mash in beans: Mash one-quarter cup of chickpeas into your bowl and for 65 extra calories, you also get 3.5 grams of protein. Try this creamy banana cashew (chickpea) overnight oatmeal that offers a total of 15 grams of protein.
  2. Add protein powder: Sprinkle in a quarter-scoop of protein powder to boost the protein — Vega Sport will offer 7.5 grams of plant-based, easy-to-digest protein.
  3. Cook yours with milk: Silk Light Vanilla Soymilk is sweetened with stevia so it has half the sugar of cow’s milk and offers 6 grams of protein. It’s also sweet enough on its own, so you won’t have to add maple syrup, brown sugar, or honey. To up the protein content even more, go for a dairy-based milk, which has 8 grams of protein per serving.
  4. Stir in nut butter: One tablespoon of peanut butter adds 4 grams of protein and a wonderfully creamy texture.
  5. Mix in Greek or soy yogurt: After your oatmeal is cooked, adding half a cup of yogurt will make it creamier and higher in protein.
  1. Add eggs: If you re into savory breakfast, add raw egg to your oatmeal while it’s cooking, or add already cooked eggs or egg whites to your cooked oatmeal. One large egg adds 6.3 grams of protein.
  2. Add seeds and nuts: One tablespoon of hemp hearts adds 3.3 grams of protein, and a one tablespoon serving of chia seeds adds 2 grams. If you’re into nuts, chop up 12 kernels for an extra 3 grams.

Image Source: POPSUGAR Photography / Jenny Sugar

Start your morning right with these recipes for high protein oatmeal! So simple to make and packed with fiber and protein, these healthy oatmeal recipes are sure to become your favorites! You only need a few ingredients and there is 20 grams of protein and 2 full servings of veggies in each serving!

5 from 3 votes This post may contain affiliate links, which means I may receive a commission if you click a link and purchase something that I have recommended. Please note I only recommend products that I personally use and trust. Please see my disclosure policy for more details.

Why this recipe works?

  • These high protein oatmeal recipes are exciting to eat, not boring at all
  • These versions of oatmeal are high in protein, high in fiber and will help you feel full for hours
  • Four different recipes for protein oatmeal will keep you excited for breakfast!
  • Breakfast ready in just 5 minutes and you can easily make this at work too!

Why is it important to start off your day with protein?

Protein provides the building blocks to repair and build muscle, skin, tissue and bones! It’s also extremely satiating (meaning it help you feel full for longer), which is why it’s great to start your day with protein. Adding protein to your breakfast can help you feel full for hours and feel really satisfied instead of hungry again in just an hour or two.

How do you add protein to oatmeal

You can add protein to oatmeal in a number of ways:

  • Protein powder (my personal favorite)
  • Collagen peptides
  • Greek yogurt
  • Egg whites (or egg white protein powder)
  • Hemp hearts
  • Peanut butter, almond butter
  • Nuts and seeds

How to make high protein oatmeal:

  1. Start with your favorite oatmeal. I like to use rolled oats (sometimes called old fashion oats), and I always buy them gluten free. You could also use instant oats or steel cut oats but the cooking times might change for those.
  2. Add chia seeds to the oats.
  3. Add water and stir the chia seeds so they don’t stick together.
  4. Add the frozen riced cauliflower rice to the bowl. Make sure you have a big enough bowl to fit the frozen cauliflower rice. Microwave for 3:30. You could also cook this on the stove on low heat, covered, stirring occasionally.
  5. Once the oatmeal and cauliflower rice is done cooking, stir it well to make sure the chia seeds are not all stuck together. Add the protein powder and stir well.
  6. Add the rest of your ingredients/toppings and serve hot or place in the fridge and serve cold, up to 24 hours later.

What is the best protein powder to use?

The reason I love using protein powder is because the protein powder helps the oatmeal get extra creamy and rich! Protein powder helps give it all the flavor of the instant oatmeal packs without the added sugar, sodium or artificial colors or flavors.

Be careful and make sure you are choosing a high quality protein powder to add to your oatmeal. Some of the protein powders on the market are filled with sugar, sodium, artificial sweeteners, colors and flavors. That is why I always recommend Nuzest Pea Protein!

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Nuzest is my favorite vegan protein powder. It’s easy to digest, has no added sugar or sweeteners (not even stevia), no artificial flavors, and it’s free from heavy metals (which can be found in other plant based proteins).

TIP: When you are adding protein powder to your oatmeal, you will likely have to add additional liquid! For vegan protein, you might have to add 2-4 tablespoons. For whey protein or a collagen protein, you may not have to add any, it depends on the brand you use.

I also love to use collagen peptides in my coffee and I often add them to my oatmeal if I did not add them to my coffee that day. I usually buy my Collagen Peptides from Thrive Market but you can also get them at Amazon. They are high quality, from grass fed cows and they are much less expensive than anything else on the market! You can get 25% off your first order from Thrive Market today!

How to make oatmeal healthier

To make oatmeal healthier, add in things like vegetables and Omega-3 rich chia seeds or flax seeds. These recipes for High Protein Oatmeal all have 1 tablespoon of chia seeds, as well as, 2 cups of frozen cauliflower rice added to the oats to make healthier oatmeal.

Chia seeds are full of Omega-3’s, and are also a great source of fiber. I love chia seeds because they are like little sponges and absorb up to 5 times their weight in water. This makes you feel full for longer! The combination of chia seeds and protein powder really helps increase the satiety (how full you feel).

TIP: If you don’t have chia seeds, you can also use 1 tablespoon of ground flax seeds instead! Ground flax seeds are also a great source of Omega 3’s and fiber!

What vegetables can be added to oatmeal?

My favorite go-to vegetables to add to high protein oatmeal include:

  • Cauliflower (I used frozen cauliflower rice)
  • Zucchini (shredded, with the moisture squeezed out)
  • Carrots (shredded)
  • Pumpkin (canned)

What are 4 healthy high protein oatmeal combinations to try:

  • Blueberry Almond High Protein Oatmeal
    • Start with your healthier protein oatmeal base (oatmeal, chia seeds and cauliflower rice).
    • Vanilla protein powder
    • Cinnamon
    • Milk of choice
    • Top with defrosted frozen blueberries and almond butter
  • Cinnamon Walnut Cranberry High Protein Oatmeal
    • Start with your healthier protein oatmeal base (oatmeal, chia seeds and cauliflower rice).
    • Vanilla protein powder
    • Cinnamon
    • Milk of choice
    • Top with chopped walnuts and dried cranberries
      • Make sure you use apple juice sweetened cranberries to reduce the added sugar
  • Chocolate Peanut Butter Swirl High Protein Oatmeal
    • Start with your healthier protein oatmeal base (oatmeal, chia seeds and cauliflower rice).
    • Chocolate protein powder,
    • Cacao powder
    • Milk of choice
    • Top with peanut butter and cacao nibs
  • Banana Nut High Protein Oatmeal
    • Start with your healthier protein oatmeal base (oatmeal, chia seeds and cauliflower rice).
    • Vanilla protein powder,
    • Cinnamon
    • Milk of choice
    • Top with sliced bananas and pecans

If you love this High Protein Oatmeal Recipe, you should try:

  • Protein Pumpkin Oatmeal
  • Carrot Cake Oatmeal
  • Low Carb Chocolate Peanut Butter Oatmeal
  • Peach Overnight Oats with Yogurt

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High Protein Oatmeal | 4 Ways

These four recipes for high protein oatmeal are the perfect healthy breakfast or snack! Filled with protein and fiber, these recipes are gluten free, vegan and simple to make! 20 grams of protein and 2 servings of veggies, you are going to love these recipes for kids too! 5 from 3 votes Pin Course: Breakfast Cuisine: American Keyword: banana nut oatmeal, blueberry almond oatmeal, peanut butter chocolate oatmeal Prep Time: 2 mins Cook Time: 3 mins Total Time: 5 mins Servings: 4 servings Author: Samantha Rowland

Recipe Video

  • 1/3 cup rolled oats – gluten free
  • 1 tbsp chia seeds
  • 1 cup water
  • 1.5 cups frozen cauliflower rice

Blueberry Almond Oatmeal

  • 1 serving oatmeal base – see above
  • 1/2 tsp cinnamon
  • 1 serving vanilla vegan protein powder
  • 2 tbsp almond milk, unsweetened
  • 1 tbsp almond butter
  • 1/4 cup defrosted frozen blueberries

Cinnamon Walnut Cranberry Oatmeal

  • 1 serving oatmeal base – see above
  • 1/2 tsp cinnamon
  • 1 serving vanilla vegan protein powder
  • 2 tbsp almond milk, unsweetened
  • 2 tbsp chopped walnuts
  • 2 tbsp dried cranberries – apple juice sweetened

Chocolate Peanut Butter Swirl

  • 1 serving oatmeal base – see above
  • 1 tbsp cacao powder
  • 1 serving Nuzest Chocolate Protein Powder
  • 2 tbsp almond milk, unsweetened – up to 1/4 cup may be needed
  • 1 tbsp peanut butter
  • 1 tbsp cacao nibs

Banana Nut

  • 1 serving oatmeal base – see above
  • 1/2 tsp cinnamon
  • 1 serving vanilla vegan protein powder
  • 2 tbsp almond milk, unsweetened
  • 1/2 banana sliced
  • 2 tbsp chopped pecans
  • Add the oats, chia seeds, cauliflower rice and water to a large bowl.
  • Microwave for 3:30 on high.
  • After the oatmeal base is done microwaving, remove it carefully.
  • Add cinnamon, vanilla protein powder and almond milk. Stir well
  • Top with defrosted blueberries and almond butter
  • After the oatmeal base is done microwaving, remove it carefully.
  • Add cinnamon, vanilla protein powder and almond milk. Stir well
  • Top with chopped walnuts and dried cranberries.
  • After the oatmeal base is done microwaving, remove it carefully.
  • Add cacao powder, chocolate protein powder and almond milk. Stir well. May need up to 1/4 cup almond milk
  • Top with peanut butter and cacao nibs
  • After the oatmeal base is done microwaving, remove it carefully.
  • Add cinnamon, vanilla protein powder and almond milk. Stir well
  • Add the sliced banana and chopped pecans.

Notes

If you do no have frozen cauliflower, you can also use shredded zucchini that the moisture has been squeezed out of. If you do not have chia seeds, you can also use ground flax seeds. These recipes are written to use vegan protein powder, so if you are not including vegan protein powder, you may need to reduce the amount of dairy free milk you use Other dairy free milk alternatives that will work in these oatmeal recipes include: unsweetened coconut milk, cashew milk, oat milk.

Nutrition Information

Nutrition Facts Amount Per Serving. See serving size in recipe. Calories 313 Fat 15g Carbohydrates 24g Fiber 7g Sugar 8g Protein 25g * Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. DID YOU MAKE THIS RECIPE?Share a pic on Instagram @bites_of_wellness or tag #bitesofwellness

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Update Notes: This recipe was originally posted in January 2019, but was published again in May 2019 to include step by step directions.

7 Delicious Ways to Pack Protein Into Oatmeal

While oatmeal may bring you memories of mornings before high school or all-nighters in college when those small packet of quick oats and water were enough to keep you satisfied, those days are most likely over. Today, you’re probably looking for a breakfast (or late-night snack) that will both satisfy your hunger and keep you energized through tough workouts or long work days. Revamping your traditional oatmeal into a meal that’s high in protein is an easy and nutritious way to keep you fueled.

Throw away any of those old oatmeal packets and buy a large container of rolled oats instead — this will ensure that you can build your oats from the ground up using only the best ingredients for your body. Once you’ve got your basics, you’ll want to take a look at these seven ways that you can sneak protein into your oatmeal to ensure that your breakfast has as much muscle-building power as possible.

1. Skip the water — cook your oatmeal with milk

Choose milk instead of water. | iStock.com

Though you may have traditionally made your oatmeal with water, try using skim or whole milk for an added protein boost. According to Healthy Eating, one cup of whole milk provides you with 7.7 grams of protein. The recommended daily amount of protein for men is around 56 grams, and you should aim to get 10% to 35% of your total calories from protein as well. With this in mind, cooking your oatmeal with whole milk can offer you about 14% of your daily amount of protein.

Whole milk aside, skim milk and milks lower in fat actually contain even more protein than its full-fat counterpart — one cup of 2% milk contains 8 grams of protein, and 1% milk contains 8.2 grams of protein. If you’re aiming to keep your oatmeal on the vegan side, go for soy milk instead of milks that are derived from almonds, coconuts, or rice. You’ll find about 7 grams of protein in one cup of soy milk, which is comparable to the amount found in dairy milk, so don’t sweat it too much if you’re not a dairy consumer.

2. Stir in nut and seed butters

Nut butters pack a healthy punch and a lot of flavor. | iStock.com

One of the easiest and tastiest ways to improve the protein content of your oatmeal is to add in peanut butter, almond butter, or cashew butter to any of your traditional recipes. While folding in two tablespoons of traditional peanut butter can also add a whopping 8 grams of protein to your oatmeal, there are plenty of other nut butters that add just as much protein and even more health benefits along with slightly different flavor profiles — you’ll never have to worry about another boring bowl of oatmeal again.

Greatist describes the benefits of butters such as cashew, almond, and hazelnut, but the list doesn’t just end here — for an added protein boost, consider soy butter, pecan butter, pistachio butter, and even seed butters like pumpkin or sunflower. While cashew butter and hazelnut butter does not have as much protein as other butters (about 4 grams per serving), adding in some skim milk to your oatmeal can add quite a big protein boost. Almond butter, however, holds 7 grams of protein per serving.

3. Fold in Greek yogurt

Greek yogurt adds plenty of healthy substance to your meal. | iStock.com

Greek yogurt can add a tangy flavor and luxurious, silky texture to your oatmeal. While regular yogurt can also add a creamy texture and a bit of protein into the mix, the U.S. News & World Report found that Greek yogurt is far superior in the protein department.

A 6-ounce serving of Greek yogurt contains between 16 and 20 grams of protein, which is comparable to the amount in 2 or 3 ounces of lean meat. This makes Greek yogurt particularly appealing to vegetarians, as they may struggle to find this high level of protein in other vegetarian options. While regular yogurt is not a protein powerhouse, it’s also worth considering, as an identical serving still offers around 9 grams of protein. Regular yogurt is also more likely to come in a larger variety of flavors over Greek yogurt, so if you’re looking for protein and a flavor boost, then your typical yogurt cups may be the option for you — just watch out for added sugars, high fructose corn syrups, and the extra calories that often come with the flavoring.

4. Top it off with almonds, walnuts, or pistachios

Add nuts for a crunch factor. | iStock.com

Much like nut butters, adding in nuts to your oatmeal not only will give you that extra protein you’re looking for, but it also add texture and flavor, making your meal feel more satisfying and complete.

According to Bodybuilding, almonds are among the highest holders of protein in the nut family, and they don’t carry a price tag that’s as hefty as other nuts, like walnuts. One serving (about 22) almonds holds nearly 6 grams of protein — chop them up and put them in your oatmeal for an easy boost that will keep you fuller for longer.

While walnuts are a bit more expensive, they’re also delicious in oatmeal, and they come with a decent amount of protein. In just 14 halves of walnuts, there’s nearly 5 grams of protein. Pistachios are excellent as well, and they are not as highly caloric as other nuts — in 49 dry-roasted pistachios there are nearly 6 grams of protein and only 161 calories.

5. Add flaxseeds or chia seeds

Flax and chia seeds will add a great fiber boost. | iStock.com

They may not look like much in the bag, but seeds such as chia and flax can add a powerful health boost to your oatmeal while also bringing a nutty flavor and crunchy texture to your dish. Livestrong records that just one ounce of chia seeds holds 4 grams of protein, and this is in addition to their high calcium, magnesium, and phosphorus content. When heated, chia seeds absorb liquid and can transform into a pudding-like texture, which can also transform your oatmeal from an everyday breakfast into a delicious and decadent treat.

Flaxseeds, on the other hand, are also a great and easy way to add in protein. While they’re high in omega-3 fatty acids like chia seeds, they also offer 5 grams of protein per ounce. To get the full benefits of flaxseeds, you’ll need to ground them before putting them in your oatmeal to release all of their nutritional value, so take this into consideration when deciding what kind of seed you’d rather have.

6. Stir in protein powder after cooking

Protein powder also has other added nutrients. | iStock.com

If you thought that protein powder was reserved for smoothies and shakes, think again — you can make your oatmeal using plain rolled oats and milk, and then once the cooking process has finished, stir in a protein powder of your choice for added health benefits and flavoring.

If you’re not already familiar with protein powders and which one may be best for you, Healthy Eating suggests going with a powder that contains whey, casein, egg whites, or soy. These ingredients will supply you with protein that is good quality and will best assist you in muscle development and feeling fuller for longer periods of time. If you have a dairy, soy, or egg allergy or you’re vegan, there are still options for you — try adding in protein that is derived from hemp, rice, or peas.

When it comes to the actual combining of the oatmeal and powder, make sure to cook your oatmeal first and wait to add in the protein until after the oats are fully cooked — this will prevent your powder from cooking and becoming lumpy. Try going with a flavored protein like chocolate or vanilla to fool your pallet into thinking your breakfast is actually dessert.

7. Go savory

Who doesn’t love eggs? | iStock.com

Not all oatmeal has to be sweet — though the packets of apple cinnamon oatmeal may still reside in your mind, you can make a delicious and protein-packed meal using savory ingredients with your oatmeal instead. The Food Network shows this simple and savory protein-filled oatmeal recipe using black forest ham, Gruyere cheese, and an egg on top.

A 2-ounce serving of black forest ham holds about 10 grams of protein — and that’s just one part of this delicious meal. One slice of Gruyere cheese holds about 8 grams of protein, and if you were interested in getting even more protein out of your choice of cheese, go with non-fat mozzarella. At 9 grams per 1-ounce slice, you won’t have to feel too guilty about the extra calories that mozzarella may add to your dish.

Eggs are packed with protein as well — at about 6 grams of protein per egg, they’re an easy and delicious way to add richness to your dish. And, if you’re looking to simplify this dish using fewer savory ingredients, no problem — you can make delicious oatmeal using just cheese or eggs, or you can go for any lean meat like chicken or ham for a salty bite.

I like to think of myself as a fairly adventurous eater. I’ll try anything once. I grew up on three different continents and was lucky enough to eat my way around all of them. I’ve successfully and gradually forced myself to get over every food aversion I’ve ever had (beets and licorice were the last ones standing, and I’ve actually come to truly like both). But as open-minded and excited as I am about trying new things, I’m also a creature of habit when it comes to everyday food. Certain meals check so many boxes—easy, tasty, inexpensive, healthy, versatile, quick—that I’ll happily repeat them multiple times a week: sheet pan chicken dinners, lemony kale salads, and king of them all, oatmeal.

I’ve been eating oatmeal for breakfast most days a week for a decade, and these days, coming up with fun new twists on classic oats is part of my job. Most mornings, I cook rolled oats in almond milk with thinly sliced banana, then top it off with nut butter. If you follow me on Instagram, you’ve seen plenty of variations of this. Sometimes, I’ll add egg whites to the cooked oats and then cook everything again over super low heat (more on that in the first recipe below). I don’t like overnight oats as much as the warm kind, but I do make them on weeks when I know my mornings will be super busy, or sweltering hot.

The 14 oatmeal recipes below are some of my favorites, and there’s something here for every taste and every morning mood. The overnight oat recipes can be made ahead of time (perfect for meal prep!) and are served cold. The warm oatmeal recipes take anywhere from 5 to 15 minutes to cook and are pretty much foolproof. Some overnight oats are made with Greek yogurt, others with cottage cheese or coconut milk. Many call for almond milk, but any kind of unflavored milk (regular dairy milk, soy milk, oat milk, rice milk, etc.) will work. I often use a mixture of half milk and half water to cook oats, because water is free and always available, but some kind of milk will make the oats taste better. And because it’s important that breakfast actually keeps you full until lunch, each of the recipes has at least 15 grams of protein per serving, the minimum amount that registered dietitians suggest you eat at every meal.

Whether you’re just coming around to oatmeal or you’ve been eating it for years, these recipes are worth adding to your arsenal.

Adding protein to oatmeal

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