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High Protein Oatmeal

Posted by LoveandZest
May 30, 2014
Featured in: Athlete Eats
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Start your day off right with this recipe for High Protein Oatmeal. It can also double as post-workout snack.

Protein isn’t just for weight lifters anymore! In fact, protein is getting a lot of attention from all athletes because of its important role in maintaining a healthy and strong body.  It is made up of complex chemical structures called amino acids which are the building blocks of many bodily functions from blinking your eyes to building strong muscles.  Science believes that one amino acid called leucine, plays a role in building lean muscle mass and reducing body fat. Leucine is in all sources of protein but animal proteins like milk, eggs, cheese, beef, chicken, and pork have the largest concentration.

In general, individuals eat most of their protein during dinner and overlook it for breakfast.  But to optimize energy and maintain weight, spacing out protein throughout the day is best.  So aim for at least 20-30 grams of protein every 3-4 hours.

This high protein oatmeal comes in under 500 calories and contains 20 grams of protein for the entire recipe.  Because protein options can be challenging in the morning, here are some examples of a protein rich breakfast.

·       Greek Yogurt (any flavor)+1/4 cup high protein granola+1/2 cup raspberries

·       2 eggs + 2 egg whites+ 2 slices of whole wheat toast+ 1/4 avocado

·       1 cup skim milk+1 scoop whey protein powder (chocolate) + 1 medium banana+1 tablespoon peanut butter

·       2 scrambled eggs+1/4 cup chopped onions, 1/4 cup black beans. Roll up in a 8 inch flour tortilla. Add salsa or hot sauce for a little extra kick.

·       ½ cup ice cubes+ 1 scoop of vanilla or chocolate whey protein powder+1 cup chilled coffee +1 packet of sugar substitute like Stevia

Start your day off right with this recipe for High Protein Oatmeal. It can also double as post-workout snack.

Start your day off right with this High Protein Oatmeal that will keep you full and focused until lunch!
Start your day off right with this recipe for High Protein Oatmeal. It can also double as post-workout snack.

High Protein Oatmeal


1/2 recipe


  • ⅔ cup old fashioned oats
  • ⅓ cup milk
  • ⅓ cup water
  • 1 banana, smashed
  • ¼ teaspoon ground cinnamon
  • pinch of salt
  • 6 tablespoons 100% egg whites
  • 1 cup blueberries


  1. Bring oats, milk, water, and banana to boil, whisking consistently to prevent sticking.
  2. When oatmeal begins to thicken, stir in cinnamon and salt.
  3. Whisk in egg whites quickly to prevent scrambling. Stir to incorporate; remove from heat.
  4. Pour into bowls and top with blueberries.

Click for nutritional information
Calories 241
Carbohydrates 44g
Fiber 5g
Sugar 14g
Fat 3g
Protein 10g
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Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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