Simple 3 Minute Proats Recipe

Written By: Jeremy Fox, CNC, CPTUpdated: August 28, 2023

Oatmeal is a great choice for breakfast as it contains slow-digesting carbohydrates that provide energy for the day. However, if your goal is to build a lean and strong body, oats lack a crucial ingredient – protein.

This is where proats can improve your breakfast and make it more nutritious. By following a simple recipe, you can create a more satisfying and flavorful meal that includes the necessary protein.

Proats Recipe - How to Make Protein Oatmeal

What Are Proats?

Proats stands for protein oatmeal, a delicious and nutritious meal option combining natural oats with your favorite protein powder. This meal is a great breakfast or pre-workout meal with a healthy boost of energy that keeps you feeling full and satisfied for hours.

In addition, proats recipes can be customized to your taste preferences by adding toppings like fruit, nuts, or honey. They are easy to make and can be prepared in advance for a quick and convenient meal on the go.

Try proats and see how they can help you stay fueled and focused throughout the day!

Easy Proats Recipe

Looking for a simple and delicious breakfast option? Look no further than my go-to proats recipe! With just a handful of ingredients, you can whip up a hearty and satisfying meal in no time.

And the best part? You can easily customize it with your favorite flavors and toppings. Or keep it simple and enjoy it as is. Either way, it’s a surefire way to start your day off on the right foot.


  1. Old-Fashioned Oats
  2. Flavored Protein Powder
  3. Water (or milk)
  4. Added Toppings (optional)


  • Measure 1 cup of oats and put it in a microwave-safe bowl
  • Add 1 scoop of protein powder
  • Stir in approximately 1 cup of water and stir until powder is no longer dry
  • Microwave on high for around 90 seconds
  • Stir, let cool, and serve!

Nutrition Facts:

Here is the nutrition information for this proats recipe as prepared without added toppings.

  • 440 Calories
  • 57 g Carbs
  • 35 g Protein
  • 9 g Fat

Additional Tips:

To achieve the desired consistency, the amount of water needed for your oats and protein powder may vary. I will explain this further below.

Additionally, when microwaving your proats, be cautious as they may overflow if heated for 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.

I’ve also used steel-cut oats or quick-cooking oats with no issues, so you can use whatever type of oats you like best.  However, 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 Nutricost Whey Protein Concentrate. This protein powder is high-quality and low-cost with good texture and flavor. So it works equally well for shakes and oatmeal.

Added Ingredients & Flavor Options

The best thing about this proats recipe is its simplicity and versatility. You can easily adjust the macros by adding ingredients or get creative with the toppings to enhance the flavor.

Here are some examples of ingredients you can add to your proats:

  • 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

Before we wrap things up, let’s tackle a few of the most frequently asked questions regarding protein oatmeal.

What are the benefits of eating oats with protein powder?

One of the advantages of consuming proats is that it provides a simple way to increase your daily protein intake. Additionally, when protein is combined with a carbohydrate source such as oats, it lowers the spike in blood sugar, which is highly beneficial for both energy levels and general health.

Are proats good for weight loss?

Even though extreme low-carb diets are popular, it’s possible to lose weight by consuming healthy foods such as oatmeal. Additionally, including protein with your oatmeal effectively reduces hunger, enabling you to consume fewer calories and be more active.

Related: 7 Natural Ways to Reduce Your Hunger Hormone

Can I prep proats for the next day?

Preparing proats is a simple recipe, and you can save time in the morning by making overnight oats. Mix all the ingredients in a covered bowl and let it sit overnight. When morning comes, heat it up, and it’s ready to eat. However, if you’re using milk, be sure to store it in the fridge.

Can I have proats at night?

Usually, oatmeal is considered a breakfast food. However, consuming it in the evening is perfectly fine if you exercise late in the day. If you choose to have oatmeal as a post-workout meal, it is best to use lower-fat ingredients and avoid MCT or coconut oil.

Related: The Myth About Eating Carbs at Night

Can I modify the ratio of protein and oats in proats?

Generally, one scoop of protein per cup of oats provides a good starting point for proats. 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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More Recipes & Nutrition Info

For more breakfast recipes and nutrition information, check out some of my other popular articles below!

19 Best Bodybuilding Breakfast Ideas

Easy Protein Pudding Recipe with Greek Yogurt

Top Protein Coffee Creamers & DIY Recipe

Protein In 8 oz Milk by Fat Content

Easy 3 Ingredient Protein Pancake Recipe

If you’re looking to switch things up, I have a variety of entertaining and informative fitness articles. From supplement reviews to workout routines, and even the latest bodybuilding news – take a look below!

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By |August 28, 2023|Nutrition|0 Comments
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