Protein Steel Cut Oats

Name: Protein Steel Cut Oats
Cook time: 30 min
Total time: 30 min
Ingredients: 2 cups soy milk (or other plant-based milk); 1 cup water (plus more to thin if needed); 1 cup steel-cut oats; ¼ teaspoon salt; 1 tablespoon cinnamon; 1 tablespoon pure vanilla extract; ½ cup vanilla protein powder (pea protein); 1 cup walnuts (or another nut/seed); 1/2 cup almond butter (or another nut/seed butter); 1 cup strawberries (chopped)

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Start your day right with thick, creamy Protein Steel Cut Oats. Packed with 20 grams of protein, it's the perfect high-protein vegan breakfast!

Protein steel cut oats in a bowl, topped with chopped strawberries, walnuts, chocolate chips, and almond butter.

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When I'm not whipping up oatmeal blender pancakes, you can bet I'm digging into these protein-packed steel-cut oats!

There's just something about slowly cooking up these oats, especially on a lazy weekend morning.

For busier days, prepare a large batch of this protein-packed oatmeal in advance! It stores and reheats wonderfully.

By adding protein powder to your oatmeal, you're creating a hearty breakfast that provides lasting energy to fuel your day ahead.

And when topped with crunchy quinoa granola, walnuts, fresh strawberries, and creamy almond butter, it's the perfect post-workout pick-me-up.

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How much protein is in steel-cut oats?
Ingredients
Directions with Pictures
Notes
Oatmeal Toppings
Storage
FAQ
More Vegan Breakfast Recipes
Protein Steel Cut Oats
💬 Comments

How much protein is in steel-cut oats?

A single serving of steel-cut oats made with water has 5 grams of protein.

This recipe uses a combination of soy milk and pea protein powder to amp that up to 20 grams.

Then with a combination of almond butter and walnuts, the protein content comes out to 30 grams.

Check out this article by the Mayo Clinic to learn more about recommended protein intake.

Ingredients

You will need these simple ingredients to make steel-cut oats with protein powder:

Steel Cut Oats are the name of the game! I used regular steel-cut oats, but you could also use quick steel-cut oats for faster preparation.
Plant Milk adds creaminess and an extra boost of protein. I used soy milk as it has a high protein content. Almond milk and cashew milk are also good options.
Water is used along with the milk to cook the oats. This allows the creaminess of the milk to shine while minimizing some of the disadvantages of solely using milk (longer cooking time, possibility of boiling over).
Vanilla Protein Powder gives these oats extra flavor and sweetness, but you could also use another flavor you enjoy, like chocolate. I tested this recipe with pea protein powder.
Vanilla complements the flavor profile of vanilla protein powder, enriching and deepening its taste.
Cinnamon adds warmth and depth of flavor to steel-cut oats, enhancing their overall taste profile. (This is also why this oatmeal recipe has a bit of a darker appearance).
Salt enhances the flavor and balances the sweetness in steel-cut oats.

The recipe card below includes the full list of ingredients + instructions.

Directions with Pictures

Here's a step-by-step guide to making thick and creamy steel-cut oatmeal with protein powder:

Step 1: Bring soy milk and water to a gentle boil.

Step 2: Stir in oats, salt, cinnamon, and vanilla extract.

Step 3: Lower the heat and simmer for 20 minutes, stirring occasionally.

Step 4: Add the protein powder and mix to combine with the oats.

Oats done cooking in pot, looking thick and creamy.

Step 5: Continue simmering and adding water until the oats have reached your desired consistency

Bowl of protein oatmeal with lots of toppings.

Step 6: Top with chopped strawberries, walnuts, and almond butter, and enjoy!

Notes

Adjust the Chewiness - This recipe combines (in my opinion) the best of both worlds, a slightly chewy oat, but a creamy overall consistency.

To make less chewy, more creamy oats, simmer for close to 30 minutes before adding the protein powder. Add more water as needed.

Adjust the Thickness - Start by just adding in the protein powder. If the oatmeal is too thick, stir in more water or milk. Add up to a cup of water.

Adjust the Sweetness - I find this oatmeal to be just the right amount of sweetness when using vanilla protein powder, but you can always add a touch of maple syrup, agave nectar, or brown sugar if needed. Stir it in at the same time as the protein powder.

Oatmeal Toppings

Take this oatmeal recipe up a notch with your favorite toppings!

Fresh berries like strawberries, blueberries, or raspberries add a colorful and refreshing touch.
Coconut flakes elevate the texture and give a bit of tropical flair.
Sliced bananas provide a smooth texture and delightful sweetness.
Diced apples add a crisp, fruity flavor.

Add Even More Protein

Nut/Seed butter, like creamy peanut butter, adds rich flavor.
Nuts such as walnuts or almonds provide a crunch to complement the creamy oats.
Seeds like popped quinoa, sunflower seeds, pumpkin seeds, chia seeds, or flax seeds are great for a nut-free crunch.
Vegan yogurt introduces an extra element of creaminess to your oatmeal.
Granola with Quinoa and lots of seeds adds a crunch to balance the creamy texture of the oats.

Protein steel cut oatmeal on a spoon with chocolate chips and almond butter. More oatmeal is in the background.

Storage

Store leftover protein steel-cut oats in an airtight container in the refrigerator for 4 to 5 days.

For longer storage, freeze individual servings in freezer-safe containers for 2 to 3 months.

Reheating Oatmeal

When reheating on the stovetop, add milk or water to maintain creaminess.

Alternatively, microwave them for a minute for a quick and easy preparation.

FAQ

Are steel-cut oats gluten-free?

Steel cut oats are naturally gluten-free but are often processed in facilities that also process wheat products. So, if necessary, buy certified gluten-free steel-cut oats.

What's the difference between steel-cut oats and old-fashioned rolled oats?

Steel-cut oats have a heartier texture and nuttier flavor since they're chopped. They are also less processed, retaining more of their fiber and nutrients.

Old-fashioned rolled oats are flattened for a softer texture, making them perfect for various recipes like pumpkin protein balls or making oat flour.