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! 🥣💪✨