Easy Protein Porridge | 36g High Protein Oatmeal (+Video)

With 36g of protein, this protein porridge recipe fuels me for long runs, workouts, and busy days. Naturally sweetened with fruit and maple syrup, high protein oatmeal feels indulgent and keeps me full longer.

I took up running several years ago. I knew I needed less sitting in my life, and running seemed like a good way to get moving.

After running consistently for a few weeks, my husband asked if I had a running goal in mind.

“Well, no. To be honest, I don’t really WANT to run. I just want to fit in my pants,” is what I said to him. In my BRAIN.

But somehow, “I think I want to run a marathon,” came out of my MOUTH.

And that’s how I ended up making marathon training high protein oatmeal every Saturday morning…

WHY MAKE HIGH PROTEIN PORRIDGE?

Since the accidental spillage of those words, I started to look forward to the idea of finishing a marathon.

(Notice I said finishing, not running… if we could skip forward to the medals and free ice cream, I wouldn’t think twice!)

What I didn’t realize, though, is that running a marathon is so much more than just running 26.2 miles.

• It’s training your legs to keep going, and going, and going…
• Talking yourself into running even when you don’t feel like it (and NOT talking yourself out of it).
• Figuring out where to run so you don’t get tired of seeing the same surroundings, mile after mile…
• Knowing how to fuel your body, and when, so that when you hit the pavement for your long run – whether it’s 7 miles or 17 miles – your body can handle it.

Really though, the same concepts apply to any sport.

You can’t eat a couple of Strawberry Lemonade Donuts and expect them to hold you over for the next couple of hours as you expel every ounce of energy you have. (Save those for non-training days!)

If you want to perform at your best – whether that’s a specific sport, a workout at the gym or just working your brain hard at school all day – you MUST fuel your body with the right balance of good food.

For me, that has become a special nutrient-rich protein porridge recipe that I affectionately call marathon training high protein oatmeal.

OATMEAL PROTEIN RECIPE

This oatmeal protein recipe looks similar to almost every other oatmeal recipe, including Overnight Oats…on the outside. However:

• We’ve tucked some serious nutrition and protein boosters INSIDE that make this high-protein breakfast the perfect way to prepare for strenuous activity.
• The portion is just right for a hearty protein breakfast that satisfies you without weighing you down as if you ate a million pancakes.
• Strategically combining frugal ingredients helps to keep the grocery budget under control
• This bowl of protein oatmeal is naturally gluten free.
• The best part is that it’s really really good!

Using budget-friendly ingredients is one of the vital components I teach in my course Grocery Budget Bootcamp. Enrollment is currently closed, but If you need a bit more help saving on groceries, sign up here for the FREE Fight Inflation Workshop. I can’t wait to share three AMAZING sessions focused on saving money on groceries NOW – despite the rising cost of food!

HOW TO MAKE MARATHON TRAINING HIGH PROTEIN OATMEAL

Want to eat oats for protein? Here’s what you’ll need:

• Water. For cooking the oats.
• Salt. Just a pinch helps bring out the rest of the flavors.
• Steel-Cut Oats. Steel-cut oats and rolled oats are nearly identical in nutrition and have 6 grams of protein. If our muscles are going to work now AND later, protein is a must.
• Eggs. One whole egg (not just the egg whites) gives a protein boost AND an impressive line-up of amino acids and health benefits. Don’t worry, though – you won’t taste the egg. Promise!
• Collagen. Instead of adding whey protein powder, I use collagen. This is the brand I use, and here’s why! You can go the protein powder route if you want to.
• Flaxseed. Flax seeds add a sweet, nutty taste that is THE BOMB with the bananas. (There are plenty more ways to use flaxseed too!) You can also substitute chia seeds, but they will change the texture.
• Banana. Bananas are crazy high in potassium, which helps keep your muscles strong and prevent cramping. It also adds sweetness, especially the riper your banana is.
• Berries. All berries are a great source of antioxidants, but let’s be honest –they taste good too! Plus, they add sweetness to the protein porridge without adding extra sugar.
• Maple Syrup. I top my high protein oatmeal with a SLIGHT drizzle of maple syrup. You can mix it all up if you want, but there’s something indulgent about teetering bites of oatmeal with and without the sweet maple flavor.

Wait – did I just say “oatmeal” and “indulgent” in the same sentence?

Oh yes, my friends, we’re kicking plain ‘ol oatmeal to the curb and getting our training on in this protein oatmeal recipe!

INSTRUCTIONS HOW TO MAKE HIGH PROTEIN OATS AND EGGS

Step 1. Bring water and salt to a boil in a small saucepan.

Step 2. Add the oats and reduce the heat to medium-low, stirring occasionally.

Step 3. When the oats have absorbed ALL the water, remove them from the heat. Crack an egg into the oats and immediately begin stirring. The egg will gently cook from the heat of the oatmeal.

Step 4. When the oats and eggs are thoroughly combined, add collagen powder and flaxseed and stir thoroughly.

Step 5. Top with banana, berries, and maple syrup if desired.

If you’re used to sweeter oatmeal, sprinkle a little cinnamon or add vanilla extract. Both will “trick” your brain into thinking it’s sweeter without the added sugar.

EATING OATS FOR PROTEIN: EXTRA PROTEIN BOOSTS

I ate this protein porridge over and over again during my training, and I ended up running a half marathon due to an injury. Turns out I had weak glutes from no strength training, which pulled on my hip flexors, causing hip pain!

Guess what’s also necessary when you’re working out to build muscle? Protein! Which means high protein oatmeal is still on the menu for me.

For my macro goals, I would add ham on the side for more protein. And since I love to eat, I would add more fruit! The fiber and vitamins make me feel good.

Making a few swaps in your normal recipes can easily help you reach your goals… Without relying on protein powders and shakes!

Looking to boost the protein in oatmeal even more? Try one (or more) of these easy ways:

• Try adding a tablespoon of extra creamy peanut butter (or almond butter or nut butter)! You’ll add 4g of protein plus yummy nutty flavor. Or add peanut butter powder for the same flavor with less fat.
• Use unsweetened almond milk (learn how to make it homemade here) or coconut milk instead of water. A half cup of almond milk adds 1g of protein.
• Stir in a little Greek yogurt or cottage cheese – ¼ cup adds 3g of protein.
• Add a scoop of protein powder – you’ll get 15-30g depending on the brand.
• Top your protein porridge with chopped nuts. 1 Tablespoon of almonds gives you 2g, and pecans and walnuts give you 1g.

OVERNIGHT PROTEIN OATMEAL

What about overnight protein oatmeal? You’ll have to change two things about this oatmeal protein recipe.

1. First, you’ll want to use old-fashioned oats instead of steel-cut oats. They’ll absorb the liquid better and will have a better texture by morning.
2. Second, skip the egg. Since overnight oats aren’t cooked, the egg wouldn’t cook either. Instead, use some of the protein boosters listed above (find more in my Overnight Oats recipe post!)

PROTEIN PORRIDGE FAQS

PROTEIN BREAKFAST IDEAS

Do you need more high protein breakfast ideas? Add any of these favorites to your meal plans:

WATCH HOW TO MAKE HIGH PROTEIN OATMEAL