Protein Oatmeal Porridge (With Eggs!)
This high protein oatmeal porridge is made with 2 whisked eggs! With its fluffy texture and french toast flavour, this filling breakfast recipe is the perfect fuel to start your day. Dietitian designed, these protein oats pack in 18-26 grams of protein BEFORE adding toppings (depending on what type of milk you use).
Why add protein to oatmeal?
Protein is essential for building and repairing our muscles AND all body tissues (such as those in our skin, hair, and digestive tract). It’s also necessary for forming antibodies and enzymes, playing a critical role in our immune health.
What’s more, protein also helps to slow digestion, keeping you feeling full, satisfied, and energized for longer. Adding a quality protein source to your meals is the KEY to making them actually satisfying and filling for hours!
When you add protein to oatmeal, as in this recipe, it helps to make your morning oats that much more filling. I find that I can easily go 4-5 hours until my next meal when I eat a protein-packed breakfast like this one 🙂
How to add protein to oatmeal?
There are many ways you can add protein to oatmeal, and oats themselves already do contain some protein (about 5 grams in a 1/2 cup serving of dry oats).
While many protein oat recipes on the Internet use protein power, I like to focus on whole foods whenever I can. That’s why I chose to add whole eggs to this oatmeal to up the protein content! Two whole eggs adds an additional 13 grams of complete, quality protein (and many other nutrients).
Step-by-step: how to make protein porridge with eggs
Start by whisking two eggs in a bowl, for about 15 seconds.
Then, add rolled oats, cinnamon, salt, vanilla, maple syrup, and milk of choice to a small saucepan.
Cook the oats on the stove. Once the liquid starts to boil and the oats start to thicken, slowly pour in the whisked eggs while stirring continuously.
Your oatmeal is done when most of the liquid has absorbed into the oats and the eggs are cooked. It will have a fluffy consistency – kind of how you would imagine oatmeal with scrambled eggs!
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
Benefits of adding eggs to oats
Beyond adding 13 grams of complete protein to this oatmeal recipe, eggs have a whole other host of nutrition benefits!
For instance, eggs are rich in various micronutrients like:
- vitamin A
- vitamin D
- vitamin E
- vitamin B12
Why do I add the whole egg, and not just the egg whites? For multiple reasons! First off, almost half of the protein content of eggs resides in the yolks (2.7 grams compared to 3.6 grams in the whites). Next, the yolks contain essential fats which help your body to absorb the fat-soluble nutrients present in eggs and the rest of your meal (like vitamins A, D, and E). The yolk is also home to many vitamins (like vitamin B12, B6, and folate) and minerals (like selenium and phosphorus).
While the yolk does contain cholesterol, newer research has revealed that dietary cholesterol does not impact blood cholesterol as once thought. In fact, most dietary guidelines have removed their dietary cholesterol restrictions to reflect this!
How much protein is in this recipe?
Here’s a breakdown of how much protein is in these protein oats! Between just the oats and eggs, you’ll get 18 grams of protein.
- 1/2 cup rolled oats (dry): 5 grams of protein
- 2 large eggs: 13 grams
Depending on what milk you choose to cook these oats with, you could add up to 8 more grams of protein for a total of 26 grams. Some higher protein options include:
- 1 cup cow’s milk: 8 grams
- 1 cup soy milk: 8 grams
In comparison, almond milk contains about 1 gram of protein per cup.
Plus, you can’t have oatmeal without toppings! Here are some of my favourite toppings that also add more protein:
More healthy oatmeal recipes:
- Banana Tahini Oatmeal Porridge
- Overnight Oats With Frozen Fruit
- Creamy Coconut Milk Oatmeal
- Zucchini Bread Steel Cut Oatmeal
- Chocolate Orange Oatmeal
Did you give this Protein Oatmeal Porridge Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Protein Oatmeal Porridge (With Eggs!)
- Start by cracking two whole eggs into a small bowl. Using a fork or whisk, whisk the eggs together until well combined. Set aside.
- Place a small saucepan on the stove. Add the rolled oats, cinnamon, and pinch of salt. Give everything a stir to combine.
- Then, pour in milk of choice, vanilla extract, and maple syrup. Stir and turn up heat to medium-high.
- Bring liquid to a boil, stirring frequently. Once boiling, you can lower the heat slightly.
- Slowly pour the whisked eggs into the saucepan, continuously stirring them into the oatmeal. After about 5 minutes, the oats should have thickened and absorbed most of the liquid. The eggs will have cooked, creating a fluffy consistency (similar to how you would imagine soft-scrambled eggs with oatmeal).
- Remove from heat and transfer to a bowl. Add toppings as desired (see notes) and enjoy hot!
- 1 tablespoon of peanut butter: 4 grams of protein
- 1 tablespoon of hemp hearts: 3 grams
- 1 tablespoon of pumpkin seeds: 2.5 grams
- 2 tablespoon of greek yogurt: 2 grams
- while not a significant source of protein, fresh fruit is a must – berries, bananas, etc!
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.