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Protein oatmeal

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Protein oatmeal

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Here are both recipes together in one clean, copy-friendly format so you can screenshot or save to your camera rolleasily. 🥣💪
Same goals, same flavors — just different oat types.

🍌🥜 HIGH-PROTEIN BULKING OATMEAL

No protein powder • Sugar-balanced • Real foods

🥣 OPTION 1: ROLLED OATS (Old-Fashioned Oats)

⏱️ Time: ~8–10 minutes
Texture: Creamy + slightly chewy

Ingredients

  • 1 cup rolled oats

  • 1 cup milk (dairy or soy)

  • ½ cup water

  • 2 tbsp natural peanut butter

  • ½ cup plain Greek yogurt

  • 1 large egg

  • ½ banana, sliced

  • 1 tbsp chia seeds or ground flaxseed

  • ½ tsp cinnamon

  • Optional: ½–1 tsp honey or maple syrup

Stovetop Instructions

  1. Add oats, milk, and water to a saucepan.

  2. Heat on medium, stirring every 15–20 seconds.

  3. When gently bubbling, lower to medium-low and cook 5–7 minutes until thick.

  4. Turn heat to low, crack in the egg, and stir fast for 30–45 seconds until cooked.

  5. Remove from heat. Stir in peanut butter, seeds, and cinnamon.

  6. Let sit 1 minute, then stir in Greek yogurt.

  7. Top with banana and optional honey.

🌾 OPTION 2: NORMAL OATS (Whole Oat Groats)

⏱️ Time: 30–40 minutes (15–20 if soaked)
Texture: Very chewy, hearty, slow-digesting

Ingredients

  • 1 cup whole oat groats (normal oats)

  • 2½ cups water

  • ½ cup milk (added later)

  • 2 tbsp natural peanut butter

  • ½ cup plain Greek yogurt

  • 1 large egg

  • ½ banana, sliced

  • 1 tbsp chia seeds or ground flaxseed

  • ½ tsp cinnamon

  • Optional: ½–1 tsp honey or maple syrup

Stovetop Instructions

  1. Add oat groats and water to a pot.

  2. Bring to a boil, then reduce to low and simmer.

  3. Cook 30–40 minutes, stirring every 5 minutes (add water if needed).

  4. Stir in milk and cook 3–5 more minutes on medium-low.

  5. Lower heat to low, add egg, and stir constantly for 45–60 seconds.

  6. Remove from heat. Stir in peanut butter, seeds, and cinnamon.

  7. Let sit 1–2 minutes, then stir in Greek yogurt.

  8. Top with banana and optional honey.

⏱️ Time-Saver: Soak oat groats in water overnight (8–12 hrs) → cooking time drops to 15–20 minutes.

💪 NUTRITION (Both Recipes, Approx.)

  • Calories: 600–700

  • Protein: 30–35g

  • Carbs: Slow, steady energy

  • Sugar: Mostly natural (banana + small drizzle)

 

 

submitted by Joay Kacey

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