FREE 5-Ingredient Recipe EBook

• The Protein Oatmeal Recipe My Kids Are Obsessed With
• Ingredients & Substitutions
• How To Make Protein Oatmeal
• My Tips For The Best Texture
• Protein Oatmeal (24g Protein!) Recipe card
• Add-Ins & Toppings
• Recipe Reviews

The Protein Oatmeal Recipe My Kids Are Obsessed With

My kids’ go-to breakfast is anything with oats — oatmeal bars , baked oatmeal , muffins , you name it. But the problem with regular oatmeal? It never kept them full until lunch.

So, I threw together a couple high-protein ingredients I’ve been using a lot lately, and came up with this protein oatmeal that tastes just like the classic, but with enough staying power to actually fuel them through the morning. Here’s why this one hit the mark:

• 24 grams of protein per bowl – This combo packs in serious staying power. The amount of protein in oatmeal isn’t much by itself (around 5 grams per serving), but with these add-ins, it turns into 24 grams! Even I, someone who usually prefers eggs for breakfast, have been choosing these protein oats lately.
• Fluffy, ultra creamy texture – As a bonus, these high protein ingredients make my protein oatmeal recipe even creamier than the regular kind! I usually make that with just milk, but this ultra version is creamy and fluffy without watering it down.
• Comes together in 10 minutes – This is quick and easy enough even for busy weekday mornings.
• Easy to customize – I love that the protein in the actual base rather than any particular toppings, because it means I can load it up with my favorites. You can add ones for even more protein, or not — see all my add-ins and topping ideas below.

If you need a comforting, filling, and kid-approved breakfast, this high protein oatmeal checks all the boxes. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my protein oatmeal recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Rolled Oats – I use regular rolled oats because they cook fast and have the best texture. (If you’re gluten-free like me, just choose a GF brand.) Quick oats work too but turn out a little mushy. You can use steel cut oats if you want, but I don’t like them because they take too long and stay chewy.
• Cottage Cheese – Cottage cheese oatmeal might sound strange, but trust me when I say blending it makes the whole bowl creamy and totally different. And I don’t even like cottage cheese in regular form! See my tips if you don’t have a blender. I’ve tried these protein oats with Greek yogurt and that was good too, but the tangy flavor was noticeable.
• Unflavored Protein Powder – For an extra protein boost. I use this kind of protein powder because it’s high quality without fillers and doesn’t mess with the taste, but any kind you like will work. If you’ve got extra oats and protein powder, make my oatmeal protein balls for a snack!
• Water & Sea Salt – For cooking the oats.
• Flavor Boosters – I like a splash of vanilla extract and a drizzle of my Wholesome Yum Zero Sugar Honey to sweeten it up. (As a bonus, my honey adds extra fiber.) Feel free to choose other add-ins and toppings !

How To Make Protein Oatmeal

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Cook the oatmeal. Toss your oats, water, and a pinch of salt into a small saucepan, and cook until they’re thick and creamy. I used this pan (pictured below), which is the perfect size for one serving and also small-batch sauces, like my lemon butter sauce .
2. Blend the protein. While the oats cook, I blend the cottage cheese and protein powder together, until the mixture is smooth and has a few bubbles.

1. Stir the blended mixture into the oats. Finish off your protein oatmeal with vanilla, honey, and any other toppings you like. Last time, I used my zero sugar orange honey , bananas, berries, and hemp hearts for an extra protein boost!

My Tips For The Best Texture

• You’ll need a very small blender, or triple the recipe if yours is larger. Otherwise the cottage cheese mixture can end up lower than the blade and not blend well. I have and love this twister jar with this blender , which I find very helpful because it scrapes down the sides as you blend.
• Scrape down the blender as needed. The protein powder tends to settle in pockets and you want it fully mixed with the cottage cheese. The twister jar I mentioned above eliminates this step!
• Blend it long enough so the cottage cheese gets totally smooth. That’s what makes my protein oatmeal recipe so creamy! I tried just stirring it in, and it’s not the same effect if the curds are intact.
• Don’t have a blender? Ricotta works as an alternative to cottage cheese, and you don’t necessarily have to blend it. It’s less smooth but I’ve made this option when I didn’t feel like washing my blender.
• Want to make an overnight oats version of this recipe? Just combine the dry oats with the blended cottage cheese mixture, and stir in 1/4 cup of water. Refrigerate overnight. I also have a similar version of protein overnight oats here and peanut butter overnight oats here .
• Prefer runnier protein oats? Add a splash of milk. Any kind works, but cow’s milk is higher in protein than plant-based options.
• Want it extra creamy, with even more protein? Double the amount of cottage cheese.
• Save time in the morning by blending in advance. I just keep the blended cottage cheese mixture in the fridge to make the protein oatmeal faster in the morning.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Rolled oats ▢
• 1 cup Water ▢
• 1 pinch Sea salt ▢
• 1/2 cup Cottage cheese (I use 2%) ▢
• 2 tbsp Whey protein powder (or any protein powder of your choice) ▢
• 1 tbsp Honey (optional, to taste; I use my natural Wholesome Yum Zero Sugar Honey in original or orange flavor) ▢
• 1/2 tsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Combine the oats, water, and salt in a small saucepan . Cook over medium heat for about 5 minutes , until thickened.
2. Meanwhile, combine the cottage cheese and protein powder in a small blender . Blend until smooth.
3. Stir the cottage cheese mixture into the cooked oats. If you like, stir in vanilla to your taste.
4. Transfer the protein oatmeal to a bowl. You can enjoy it plain, topped with fruit, and/or drizzled with honey.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 bowl (entire recipe)

• Tips: Check out my tips above to help you get the best texture in your protein oatmeal, plus a few variations.
• Storage & meal prep: Feel free to scale up the recipe and make a double batch (or more). The leftovers keep well for up to 3-4 days in an airtight container in the fridge.
• Reheat: You can warm up these protein oats in the microwave or on the stove, but I recommend adding a splash of milk or water so they don’t dry out.
• Note on nutrition info: The numbers here are for the base recipe only and don’t include optional ingredients, like honey or toppings.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Protein Oatmeal

Add-Ins & Toppings

You can top this protein oatmeal with any toppings you normally like on regular oats! Here are some of my favorites:

• Sweetener – I used my Wholesome Yum Zero Sugar Orange Honey above, but you can use dry sweeteners too as long as they blend well. When I want a completely neutral flavor, I use either Besti or powdered Besti , both of which dissolve easily for a completely smooth consistency. Note that many other sweetener brands don’t do that and can leave a gritty texture.
• Spices – My favorite combo is cinnamon and Besti brown sweetener , which reminds me of a cinnamon roll! For fall, you can also try a dollop of pumpkin puree with a teaspoon of pumpkin pie spice .
• Fruit – I used bananas, blueberries, and raspberries above. My kids also love dried cranberries in their protein oats.
• Nuts & Seeds – For extra high protein oatmeal, top it with hemp hearts, which are the highest in complete protein! I tried blending them in but they got a bitter flavor that way, so I recommend just sprinkling them on top like I did above. You can also try nuts, like almonds, walnuts, or cashews, for more crunch.
• Chocolate Chips – Swirl some in for dessert-for-breakfast vibes! My family likes these sugar-free ones .
• Drizzles – I use zero sugar honey most often, but if you’re feeling fancy, drizzle your bowl of oatmeal with nut butter, sugar-free caramel sauce , or sugar-free chocolate syrup .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Protein Oatmeal (24g Protein!)

My protein oatmeal has 24 grams of protein per bowl, with just a few ingredients! These protein oats are creamy, filling, and easy to make.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/protein-oatmeal/

Ingredients

• 1/2 cup Rolled oats
• 1 cup Water
• 1 pinch Sea salt
• 1/2 cup Cottage cheese (I use 2%)
• 2 tbsp Whey protein powder (or any protein powder of your choice)
• 1 tbsp Honey (optional, to taste; I use my natural Wholesome Yum Zero Sugar Honey in original or orange flavor)
• 1/2 tsp Vanilla extract (optional)

Instructions

1. Combine the oats, water, and salt in a small saucepan . Cook over medium heat for about 5 minutes , until thickened.
2. Meanwhile, combine the cottage cheese and protein powder in a small blender . Blend until smooth.
3. Stir the cottage cheese mixture into the cooked oats. If you like, stir in vanilla to your taste.
4. Transfer the protein oatmeal to a bowl. You can enjoy it plain, topped with fruit, and/or drizzled with honey.

Maya’s Recipe Notes

Serving size: 1 bowl (entire recipe)

• Tips: Check out my tips above to help you get the best texture in your protein oatmeal, plus a few variations.
• Storage & meal prep: Feel free to scale up the recipe and make a double batch (or more). The leftovers keep well for up to 3-4 days in an airtight container in the fridge.
• Reheat: You can warm up these protein oats in the microwave or on the stove, but I recommend adding a splash of milk or water so they don’t dry out.
• Note on nutrition info: The numbers here are for the base recipe only and don’t include optional ingredients, like honey or toppings.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)