Protein oatmeal, proats, protein oats, or whatever you want to call it—protein powder added into cooked oatmeal is the bee’s knees. Having a bowl of warm, tasty oats loaded with high quality protein is the perfect way to start your day or even satisfy a sweet tooth later in the day.
After the popularity of my Butterfinger Proats, I’ve been experimenting with more flavor combos and being a southerner, peach cobbler was a natural progression.
This version, however, is the first I’ve experimented with increasing the volume (more food without adding many calories) via cauliflower rice. You’ll never know it’s there, and you’ll have even more protein oatmeal to keep you full all morning.
And worst case, you can simply leave the cauliflower rice and the recipe will work fine without it!
How to Make Protein Oatmeal
Here’s what you’ll need for these peach cobbler proats:
- quick oats
- graham cracker crumbs
- your choice of milk
- canned sliced peaches in juice
- sugar free pancake syrup
- protein powder
There are lots of swaps you can make, and I’ll cover them in the recipe card’s notes section below.
My Choice of Protein Powder
If you’re curious about protein powder, I used Dymatize 100% Whey for these peach cobbler proats. Dymatize and PEScience Select Whey and Casein are my go-to protein powders for nearly every recipe on the blog. I’m not affiliated with either company, I just dig the products.
Feel free to use any protein powder you have on hand. Keep an eye on the grams measurement in the recipe card as different powders have different measurements and scoop sizes.
Also, as a tip for making protein oatmeal, avoid cooking the protein powder in the oatmeal. Protein powder cooks fine in the microwave, but it will turn your proats into a mug cake as opposed to oatmeal.
All right, that’s all ya need to know. If you make this peach cobbler protein oatmeal, I’d love to see it. Grab a photo and tag me on Instagram @mugsformuscles or join my free Facebook group and share it with the group. And for more oatmeal recipes, check out my chocolate peanut butter protein oatmeal bake or complete guide to protein oatmeal.
- 2 Tbsp (10g) Quick Oats
- 1 Tbsp (7g) Graham Cracker Crumbs
- 2 Tbsp (30mL) Skim Milk, I used Fairlife (any milk or liquid will work)
- 1/4 C (62g) Canned Sliced Peaches, in 100% juice, not syrup
- 1 Tbsp (15mL) Walden Farms Pancake Syrup, or any sugar free pancake syrup
- 3/8 C (42g) Cauliflower Rice
- 1/2 scoop (17g) Vanilla Protein Powder, I used Dymatize 100% Whey
- If you're using frozen cauli rice, microwave it first. I microwaved a 12 oz bag for 5-6 minutes and saved the remaining rice for other uses. (If you're concerned about the texture of the cauli rice, you can run it through a blender or food processor first.)
- Add the remaining ingredients except the protein powder and microwave for 75-90 seconds.
- Add the protein powder to the cooked oats mixture and stir well. Top with a sprinkle of graham cracker crumbs and cinnamon, if desired.
- Rolled oats or whole grain oats will work fine but may require more liquid or longer cook times.
- If you don't want to add cauli rice, simply omit. You can also run it through a blender or food processor to get rid of any rice texture.
- Need a graham cracker alternative? You can use any type of crushed cracker or sweet cookie/biscuit. Crushed cereal would also work.
- You could use frozen peaches (microwave them for 30-60 seconds to soften) in place of canned peaches.
- The sugar free syrup will provide both sweetness and hydration. If you didn't want to use a sugar free product, use real maple syrup or even honey.
Serving Size1 bowl
Amount Per Serving Calories 190Total Fat 2gUnsaturated Fat 0gCarbohydrates 23gProtein 17g
More Healthy Breakfast Recipes You Might Like
My cherry berry mug pancake is another great, high protein day starter with 27 grams of protein and only 257 calories.
If you’re looking for a bit more protein, my salted caramel cheesecake protein oatmeal touts 27 grams per bowl.