TDEECalculatorProtein Porridge
A hot bowl of oats for a cold November morning, with 19 g of protein and 396 calories. Five ingredients, one pot, and it's on the table in about 12 minutes.
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Per serving (1 bowl)
Why this one works on a diet
Plain oatmeal made with water has very little protein, so it can leave you hungry again by mid-morning. Stirring a scoop of whey into the pot fixes most of that. Each bowl ends up with 19 g of protein, more than three times what the oats alone would give you, and the whey sweetens it enough that you can skip the sugar.
The rest is simple: unsweetened almond milk keeps the base light, the banana adds sweetness, and the walnuts give it some crunch. If you need a smaller or bigger breakfast, the buttons above show the numbers for half a bowl up to two.
Ingredients
- 2 cups unsweetened almond milk (480 ml)
- 1 cup oats (80 g)
- 1 scoop vanilla whey protein (25 g)
- 1 banana, sliced
- ¼ cup walnuts, chopped (30 g)
Method
- Pour the almond milk into a small pot and bring it to a boil.
- Stir in the oats and turn the heat down low.
- Cook for 5 to 7 minutes, stirring the whole time so the oats don't catch on the bottom.
- Take the pot off the heat. Add the whey and stir until no lumps are left.
- Split the porridge between 2 bowls, top with the banana and walnuts, and eat it while it's hot.
Log it in one tap
This recipe is in TDEE Tracker
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Optimum Nutrition Gold Standard Whey
The scoop of vanilla whey is where most of the protein comes from, and it sweetens the oats so you don't need to add sugar.
View on AmazonEtekcity digital kitchen scale
Oats and walnuts are easy to over-pour. Weighing the 80 g of oats and 30 g of walnuts keeps each bowl at the numbers above.
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Make it fit your numbers
- More protein: cook the oats in skim milk instead of almond milk. Expect about 440 calories, 26 g protein, 55 g carbs and 13 g fat a bowl (our estimate from USDA data).
- Fewer calories: leave off the walnuts. That brings a bowl to about 300 calories, 17 g protein and 6 g fat (our estimate from USDA data).
- A second scoop: stirring in another 25 g of whey adds roughly 50 calories and 10 g protein to each bowl. It thickens the porridge, so loosen it with a splash of milk. Check your tub's label, since protein powders vary.
- Gluten free: oats are often processed alongside wheat, so buy oats labelled gluten free and check the label on your protein powder too.
Not sure how many calories breakfast should be? Work out your daily target first, then split it across your meals.
Meal prep and storage
- Fridge: let the porridge cool, then keep it covered for 3–4 days. Add the banana and walnuts when you serve it so they stay fresh.
- Reheat: add a splash of milk, stir, and microwave until it's steaming hot all the way through (165°F / 74°C), stirring halfway.
Common questions
Why add the protein powder off the heat?
Whey stirred into boiling liquid tends to clump and can turn grainy. Taking the pot off the heat first lets it mix in smoothly.
Can I make it with water?
Yes. Water instead of almond milk takes off roughly 35 calories and 3 g of fat a bowl. The porridge will be a little less creamy.
Can I use plant protein instead of whey?
Yes, and with water or almond milk that makes the recipe dairy free. Plant powders differ a lot in calories and protein, so log the one you used.
Nutrition values are estimates per serving and depend on the exact products you use. This page is general information, not medical or nutrition advice. Medical disclaimer.