Skip to Content

Microwave Protein Oatmeal

Are you looking for a healthy high-protein breakfast recipe that can be made in 3 minutes? Try making this easy microwave protein oatmeal recipe right in your microwave!

This is a picture of micr

Microwave oatmeal

One of my favorite go-to breakfasts is easy protein oatmeal. A big bowl of warm oats, packed with protein, and topped with fruits and nut butter hits the spot every time! I love making protein oatmeal because it's healthy, packed with nutrients, easy to make, and delicious.

You can totally make this recipe on a stove top (instructions below), but this microwave oatmeal recipe is so quick and easy! Grab a bowl, ingredients, and find the nearest microwave for this easy microwave oatmeal.

Easy protein oatmeal ingredients

The recipe only requires a few ingredients. I love recipes that are EASY and use what I already have in the pantry and this recipe definitely meets those requirements. You'll need:

  • Quick or old-fashioned oats
  • Water
  • Egg Whites
  • Fruit
  • Nut Butter
  • Granola

How do I add protein to my oatmeal?

It might sound crazy... but using egg whites is the easiest way to add protein to oatmeal! When I tell people I add egg whites for protein, they usually are skeptical, but hey: don’t hate it until you try it. Liquid egg whites are high in protein and they add a thick and creamy texture to the oats. Starting your day with protein oatmeal will help keep you fuller for longer!

Can I add protein powder to my oatmeal?

Yes, you can also add protein powder to oatmeal. If you want an extra high-protein bowl of oatmeal, you can add protein powder. Do not add the protein powder before cooking the oats in the microwave. Cook the oats in the microwave and then stir in the protein powder immediately after cooking while it's still hot.

How do I make microwave oatmeal?

Here's how easy it is to make oatmeal in the microwave.

  1. Place rolled oats, water, and egg whites in a small bowl.
  2. Stir the ingredients together and place the bowl in the microwave.
  3. Microwave on high for 3 minutes, stopping the time and stirring every 30 seconds.
  4. If necessary, add additional 30 second increments until egg whites are cooked.
  5. Remove bowl from microwave and let cool.
  6. Top the oatmeal with fruit and nut butter.
  7. Sprinkle with granola and enjoy!

Is oatmeal high in protein?

On its own, one serving of Quaker Old Fashioned Oats, has 5 grams of protein. Adding in a ½ cup of egg whites will add another 13 grams of protein. You can add 1 tbsp of nut butter on top for another 3.5 grams of protein, or 2 scoops of protein powder for another 20 grams.

If you use all these options in your oatmeal, that's 41.5 grams of protein for one bowl of oatmeal!

Which oats have the most protein?

Keep in mind this will change for specific brands, but here's an overview using Bob's Red Mill for different kinds of oats and related protein amounts.

  • Quick Cooking Rolled Oats: 7 grams protein
  • Old Fashioned Rolled Oats: 7 grams protein
  • Steel-cut oats: 5 grams protein
  • Instant oatmeal: 4 grams protein
  • Kodiak Cakes Classic Rolled Oats: 10 grams protein

Here's another article that compares the nutrition of every type of oatmeal if you want to read more. & here's an article that compares 9 high-protein oatmeal brands.

How do you make protein oatmeal without clumps?

The key to cooking this microwave oatmeal is to stop the microwave every 30 seconds to give the oatmeal a stir so that the egg whites are cooked correctly. If you don't stop the microwave and stir the oatmeal while it's cooking, the egg whites will get chunky.

Of course clumpy oatmeal is still edible, you might just not like the texture as much. All you need to do is keep cooking the oats and stirring until the egg whites are cooked through (the egg whites will no longer be transparent.)

I make protein oatmeal without clumps in the microwave. While cooking on the stovetop makes for a thicker and creamier consistency, cooking oatmeal in the microwave can work just as good.

Are there any substitutions?

  • Oats - You can use whatever kind of oats you have on hand! If you'd rather use flavored oatmeal packets, that's great as well.
  • Egg whites - Adding egg whites will make the bowl have more protein, but it's definitely not a requirement for microwave oatmeal.
  • Fruit - I prefer berries, but adding frozen or fresh fruit to the top will definitely help with making the oatmeal more sweet.
  • Nut butter - I like natural peanut butter or almond butter, but you can use any kind of nut butter you have available.
  • Granola - There isn't a certain kind of granola you should use — whatever you like best! My favorite kind is whatever I have in my pantry.

Easy protein oatmeal recipe

If you try this recipe and love it, please rate it and me know your thoughts! Get creative with toppings as well. If you don’t want peanut butter and berries on top, add something you prefer. Try what you love and make this your own!

More breakfast inspiration

For more healthy, high-protein breakfast ideas, try my easy pancake skillet or easy protein oatmeal. Here are some similar recipes:

This is a picture of microwave protein oatmeal. There is a green ceramic bowl completely filled with protein oatmeal. The oatmeal is beige and topped with sliced strawberries, drizzled with nut butter, and sprinkled with granola.
Print Recipe
5 from 3 votes

Microwave Protein Oatmeal

Are you looking for a high-protein breakfast recipe that can be made in 3 minutes? Try making this easy microwave protein oatmeal recipe!
Prep Time1 min
Cook Time3 mins
Course: Breakfast
Cuisine: American
Keyword: breakfast, microwave oatmeal, protein oatmeal, protein oats
Servings: 1
Calories: 348kcal
Author: Jordan Smith

Equipment

  • microwave safe bowl
  • spoon

Ingredients

  • ½ cup quick oats
  • ½ cup water
  • ½ cup liquid egg whites
  • ½ cup fruit
  • 1 tbsp nut butter
  • optional: granola, protein powder, honey, cinnamon, etc.

Instructions

To make in the microwave:

  • Place rolled oats, water, and egg whites in a small microwave-safe bowl.
  • Stir the ingredients together and place the bowl in the microwave.
  • Microwave on high for 3 minutes, stopping the time and stirring every 30 seconds.
  • If necessary, add additional 30 second increments until egg whites are cooked.
  • Remove bowl from microwave and let cool.
  • Top the oatmeal with fruit and nut butter.
  • Sprinkle with granola (optional) and enjoy!

To make on the stovetop:

  • Place rolled oats, water, and salt (optional) in a small pot over medium-low heat.
  • Bring to a simmer and stir occasionally until most of the liquid has been absorbed by the oats.
  • Raise heat to medium, add egg whites, and whisk continuously for about 2 minutes, until egg whites have cooked and oatmeal is thick and creamy.
  • Remove from heat and pour into a bowl.
  • Top the oats with fruit and nut butter.
  • Sprinkle with granola and enjoy!

Notes

The nutrition facts will changed based on your toppings!
**If you want to add in protein powder, stir in after cooking the oatmeal in the microwave!

Nutrition

Calories: 348kcal | Carbohydrates: 42g | Protein: 22g | Fat: 11g
Recipe Rating




Sharon

Sunday 19th of June 2022

I've made this recipe several times, and love it. I enjoy Jordo's simple and healthy spin on meals.

Jackie Murdock

Friday 17th of June 2022

This has become a staple breakfast for me! Easy and so filling!