Simple 3 Minute Proats Recipe

Complete Guide to Making Protein Oatmeal

Oatmeal is an excellent breakfast staple. It’s packed with slow-digesting carbs that give you the energy to take on the day.

But if you’re trying to build a lean and strong body, oats are missing one key ingredient…  protein!

That’s why protein oatmeal (aka proats) makes your breakfast better. With this simple recipe, you can serve up a more complete meal with even more flavor.

Proats Recipe - How to Make Protein Oatmeal

Proats Recipe

As a starting point, here is my basic proats recipe that requires only a few ingredients. From here, you can experiment and add flavors and toppings. Or just eat it as is for a quick and easy meal!


  • Oats

  • Protein Powder

  • Water (or milk)

  • MCT Oil or Coconut Oil (optional)

  • Added Toppings (optional)


  • Use a measuring cup to measure the amount of oats, then put them in a microwave-safe bowl

  • Add 1 scoop of protein powder per cup of oats (ex. 1/2 cup oats = 1/2 scoop protein)

  • Add water and mix ingredients

  • Microwave on high for 75-90 seconds

  • Stir, let cool, and serve


You may need to adjust the amount of water depending on the type of oats, protein powder, and desired consistency. I’ll touch on this more below.

Also, keep an eye on the proats as you microwave them. Some protein powders have a tendency to froth over the edge of the bowl if you leave them in too long.

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How To Make Proats

Obviously, this proats recipe is pretty straight forward. But choosing the right ingredients goes a long way to getting the best flavor and consistency.

Type of Oats to Use

In my experience, Quaker Old Fashioned Oats provide a good, hearty bowl of protein oatmeal. They are also the least processed form of oats and retain the most nutrients.

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Of course, you can use whatever type of oats you like. Such as steel-cut oats or quick-cooking oats. Although I don’t recommend using the instant oatmeal packets.

Type of Protein to Use

When choosing the protein powder for proats, it comes down to two factors; flavor and texture.

For flavor, my go-to is chocolate, but you can experiment with the huge variety of other flavors out there. Especially when you start adding other ingredients.

As far as texture, it depends on personal preference. However, I’ve found that micronized (smaller particle) protein powders make a thinner, almost runny oatmeal. While larger particle sizes give you thicker, fluffier oatmeal, which is better in my opinion.

For that reason, I use Body Fortress Whey Protein. This is a lower quality protein that I wouldn’t use for shakes, but it gives a great texture and flavor to your proats.

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Added Ingredients & Flavor Options

The nice thing about this recipe is its simplicity, but it’s also versatile. You can easily add ingredients to adjust the macros. Or get creative with the toppings to boost the flavor.

  • Stir in MCT oil or coconut oil to provide a more balanced ratio of carbs, protein, and fat. Plus, the medium-chain triglycerides give you fast burning energy which is excellent before a workout.

  • Add banana slices on top for extra flavor and higher potassium

  • Throw in some of your favorite berries for an antioxidant boost and a nice mix of textures

  • Try chopped nuts or chia seeds for a little extra crunch while adding healthy fats

  • Naturally sweeten your proats with honey or maple syrup, just be careful not to overshoot your carb target

  • Or combine multiple ingredients to create your own proats concoction!

Proats Recipe - Toppings

Proats FAQ

Can I prep proats for the next day?

While proats is already a super easy recipe, you can make your morning routine even faster by prepping proats the night before (aka overnight oats).

All you have to do is mix all the ingredients together in a covered bowl and let it sit overnight. Then just heat it up in the morning. But if you’re using milk, make sure you put it in the fridge.

Can I have proats at night?

Most of the time, we think of oatmeal as a breakfast meal. But there’s nothing wrong with eating them in the evening, especially as a post-workout meal.

When having proats post-workout, opt for the lower fat ingredients and skip the MCT/coconut oil.

How much of each ingredient should I use?

As mentioned in the recipe above, I recommend 1 scoop of protein per cup of oats. But your exact quantities depend on your body and your fitness goals. So check out my custom meal plans to get your personalized recipes.

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By |November 9, 2020|bodybuilding|0 Comments