Protein oatmeal with a handful of nuts.

 Here’s a high-protein, muscle-fueling recipe for Protein Oatmeal with a Handful of Nuts

a hearty, nutrient-packed breakfast or post-workout meal loaded with complex carbs, fiber, and healthy fats to power your workouts and keep you full for hours!  

Ingredients

For the Oatmeal:  

- ½ cup rolled oats (or steel-cut oats for extra chew)  

- 1 scoop (25-30g) vanilla or unflavored protein powder (whey or plant-based)  

- 1 cup water or unsweetened almond milk (for creaminess)  

- Pinch of salt  

- Optional flavor boosts:  

  - ½ tsp cinnamon  

  - 1 tsp vanilla extract  

  - 1 tsp honey or sugar-free syrup  


For Topping:  

- 1 small handful (20g) mixed nuts (almonds, walnuts, pecans)  

- Optional extras:  

  - ½ banana (sliced)  

  - 1 tbsp chia seeds or flaxseed  

  - ¼ cup fresh berries  


Instructions  

1. Cook the Oats:  

   - In a saucepan, bring water/milk to a boil. Stir in oats and a pinch of salt.  

   - Reduce heat and simmer for 5-7 minutes (or follow package instructions) until creamy.  


2. Mix in Protein:  

   - Remove oats from heat and let cool slightly (to prevent clumping). Stir in protein powder until smooth. Add cinnamon, vanilla, or sweetener if using.  


3. Top and Serve:  

   - Transfer to a bowl. Top with nuts, banana, chia seeds, or berries.  


Macros (Per Serving – Oats + Protein Powder + Nuts)  

- Calories: ~400-450 kcal  

- Protein: ~30g (oats + protein powder)  

- Carbs: ~40g (oats + optional fruit)  

- Fats: ~12-15g (nuts + oats)  

- Fiber: ~8g (oats + nuts/seeds)  


Why This Meal is Great for Bodybuilders  

- Sustained Energy: Oats provide slow-digesting carbs to fuel workouts and replenish glycogen.  

- Muscle Repair: Protein powder delivers fast-absorbing amino acids for recovery.  

- Healthy Fats: Nuts add omega-3s and monounsaturated fats for hormone health and satiety.  

- Meal Prep Friendly: Make overnight oats by mixing raw oats, protein powder, and milk the night before.  


Pro Tips  

- No Clumps: Mix protein powder with a splash of cold milk before adding to hot oats for smoother texture.  

- Boost Protein: Stir in ¼ cup egg whites while cooking oats (they’ll cook into the mixture!).  

- Lower Carbs: Swap oats for cauliflower rice or use half oats/half riced cauliflower.  

- Vegan Option: Use plant-based protein powder and top with pumpkin seeds or hemp hearts.  

- Add Volume: Bulk it up with grated zucchini or shredded apple for extra fiber.  


Start your day strong or refuel post-lift with this creamy, muscle-loving oatmeal! 🥣💪✨

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