Servings: 1
Prep Time: 2 minutes
Cook Time: 5–7 minutes
Total Time: ~10 minutes
Quick Description
Proats (protein oats) are a simple, nutritious breakfast made by combining oatmeal with protein powder. This version is balanced with fiber, healthy fats, and warming cinnamon for a filling meal that supports steady energy levels and muscle recovery. It’s quick to prepare and can easily be customized with fruit or nut butter for extra flavor.
Ingredients
- 1/4 cup rolled oats
- 1/2 cup water or unsweetened almond milk
- 1/2 scoop vanilla or unflavored whey protein isolate
- 1 tablespoon ground flaxseeds or chia seeds
- 1/4 teaspoon cinnamon
- Pinch of salt
Optional Add-Ins
- 2–3 mashed berries
- 1 teaspoon sugar-free nut butter
- Liquid stevia or monk fruit for extra sweetness
Instructions
1. Cook the Oats
In a small saucepan, combine:
- rolled oats
- water or almond milk
- cinnamon
- pinch of salt
Cook over medium heat.
2. Simmer
Stir frequently and cook for 5–7 minutes until the oats soften and most of the liquid is absorbed.
3. Let the Oats Cool Slightly
Remove from heat and let sit for 2 minutes.
This step prevents the protein powder from clumping or becoming rubbery.
4. Add the Protein
Stir in:
- whey protein powder
- flaxseeds or chia seeds
If the mixture becomes too thick, add a small splash of almond milk.
5. Sweeten and Serve
Add optional berries, nut butter, or a drop of stevia if desired.
Serve warm.
Nutrition (Approximate)
Calories: ~180–200
Protein: ~18–20 g
Carbohydrates: ~18 g
Fat: ~6 g
Fiber: ~5 g
Tips for Best Results
- Always add protein powder after cooking to prevent clumping.
- Use rolled oats instead of instant flavored packets to avoid added sugars.
- Stir continuously while cooking to keep the oats creamy.
- Adjust thickness with almond milk.
