High-Protein Creamy Oatmeal

This warm and cozy, high protein oatmeal is creamy, perfectly sweet, hormone-friendly, and full of protein for lasting energy.

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This High-Protein Creamy Oatmeal is a delicious, protein-rich breakfast to give you lasting energy throughout the day. Wholesome old-fashioned oats are simmered with soy milk, vanilla protein powder, and cinnamon to create a creamy texture. Mix in bananas, berries, and peanut butter to add a touch of natural sweetness and flavor.

Why You’ll Love This Recipe

Comforting Texture:
Perfectly cooked oats provide a yummy creaminess. Fruit balances out the oatmeal by giving your taste buds the sweetness it craves, while walnuts provide a comforting crunch.

Morning Protein Boost:
Eating a good balance of protein, fat, and carbohydrates is key to providing lasting energy. This recipe is on target to get your day moving in the right direction. It’s loaded with high-quality plant-based protein, which digests slowly to help to keep you energized and satisfied for long periods. If you aren’t quite sure how much protein you should be getting, check out our guide here.

Quick and Customizable:
Have breakfast ready in 10 minutes with this simple recipe. This dish is customizable with endless flavor options. Try different nut butters, seed butters, or fun and flavorful add-ins. Coconut shreds, dark chocolate chips, or granola are just a few things that you can use to make this recipe even more interesting and personalized.

How This Recipe Supports Hormone Balance

Oats: Oats are a wonderful hormone-friendly carbohydrate high in fiber that can help lower LDL cholesterol. Studies have also shown it may help with weight management, as well as decrease the risk of certain diseases.

Protein Powder: Having an adequate intake of protein in menopause is crucial since muscle loss is a side effect of decreasing estrogen. Although we are able to get plenty of protein through whole foods, high-quality plant-based protein powder helps you meet your needs relatively easily. It’s extremely versatile and can be added to so many different things to help boost the content. Protecting muscle and building new muscle will help preserve your metabolism.

Nut Butter: Nuts add healthy fats and extra protein, helping you feel satisfied longer. Nut butters also provide vitamin E, which supports skin, heart, and brain health during menopause.

Walnuts: Delicious, crunchy walnuts are not only a satisfying topper for your oatmeal, but they’re also extra nutritious. As a good source of omega-3s (ALA) and antioxidants, walnuts can potentially reduce cancer risk and support brain health. They also contribute to your overall protein intake.

Fruit: Fresh fruit contains fiber, which can help with digestion, weight loss, heart health, and cancer prevention. This is especially helpful in peri- and postmenopause, when shifting hormones can increase our disease risk.

How to Make High-Protein Creamy Oatmeal

See the full recipe card with measurements and instructions below.

What You’ll Need:

• rolled oats
• soy milk or other plant milk (soy provides the most protein)
• plant-based protein powder (vanilla or unflavored)
• peanut or almond butter (sesame butter or tahini for nut-free)
• cinnamon
• sliced bananas and/or berries (for topping)
• chopped walnuts (for topping)
• Stevia, monk fruit, or a drizzle of maple syrup (optional, for sweetness)

How to Make This Recipe:

Add oats and almond milk to a small saucepan and mix to combine.

Over low heat, allow the oats to come to a gentle simmer. Continue cooking the oats for about 4-5 minutes. Stir occasionally.

Whisk in protein powder and cinnamon. Add a splash of milk or water if it starts to get too thick.

After it reaches a creamy consistency, remove from heat and stir in peanut butter.

Transfer the oatmeal to a bowl and top with sliced bananas and a drizzle of maple syrup or other sweetener, if using. We always add a splash or two of milk for extra creaminess.

Notes & Storage

Storage:
If you have any leftover oatmeal, or decide to make extra for meal prep, you can keep it in a container in the refrigerator for up to 3 days. Add a splash of almond or soy milk when reheating to bring back the creamy texture.

Make-Ahead Tip:
Double the recipe and store in single-serve containers for easy meal prep. In the morning, just warm it up and add your toppings.

Texture Tip:
If you like thicker oats, simmer a bit longer or reduce the liquid slightly. For extra creaminess, stir in a little extra soy milk just before serving.