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Salted Caramel Cheesecake Protein Oatmeal

Protein oatmeal the perfect breakfast for those in a hurry. If you have 90 seconds to spare, you’ll be chowing down on a high protein breakfast in no time.

This particular proats variation puts a salted caramel cheesecake spin on things but don’t think cheesecake means difficult. You’ll only need three ingredients to transform your morning bowl of protein oatmeal with this recipe. And each bowl packs 27 grams of protein into a 260-calorie breakfast.

Does your breakfast need an upgrade? If so, you'll love this quick and easy protein oatmeal recipe with 27 grams of protein and only 260 calories per bowl.

How to Make Protein Oatmeal

There are tons of ways to make proats, protein oats, protein oatmeal, or whatever you wanna call it. But one of my favorite combos is protein powder and sugar free pudding mix. If you’ve tried my Butterfinger proats, you’re familiar with this combo.

You microwave the oats in almond milk or any liquid before stirring in the protein powder, pudding mix, and other fixin’s. And that’s it. You’re left with a warm and fluffy bowl of high protein oats.

butterfinger proats recipe

Ingredient Modification Notes

If you’re wondering about alternative options, I’ll leave a few ideas below.

Sugar Free Pudding Mix

I’ll start out by saying these salted caramel cheesecake proats only call for one tablespoon of pudding mix. If you wanted to leave it out entirely, you’d lose a bit of volume and the cheesecake flavor, but the recipe would certainly work without it.

There are ways to replicate the effects of pudding mix like corn starch, xanthan gum, arrowroot powder, and others, but I find small batch recipes like protein oatmeal are better without those modifications. I recommend using a bit more protein (gram for gram) if you want to omit the pudding mix and thicken your oatmeal a bit.

Torani Sugar Free Syrup

I typically find this ingredient in Kroger, Walmart, or Sam’s Club. If you don’t have access to those stores, you may have better luck online or with other brands. Here are a few options from Amazon:

Protein Powder

I used PEScience Whey and Casein Protein Blend for this salted caramel cheesecake protein oatmeal, but I often use Dymatize 100% Whey as well. I strongly recommend both if you’re planning on cooking more with protein powder.

You can use any protein powder for these proats. Since you’re not actually cooking the protein powder, you shouldn’t have any issues with moisture or toughness.

salted caramel cheesecake protein oatmeal

I think that’s all you need to know. If you have any questions about this protein oatmeal recipe or want to share your own creation, send me a DM or tag me on Instagram @mugsformuscles.

Yield: 1 bowl

Salted Caramel Cheesecake Protein Oatmeal

salted caramel cheesecake protein oats

Protein oatmeal the perfect breakfast for those in a hurry. If you have 90 seconds to spare, you’ll be chowing down on a high protein breakfast in no time.

Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes


  • 1/4 C (20g) Quick Oats
  • 1/2 C (120mL) Unsweetened Almond Milk
  • 2 Tbsp (30mL) Torani Sugar Free Salted Caramel Syrup
  • 1 scoop (31g) PEScience Vanilla Protein Powder
  • 1 Tbsp (8g) Sugar Free Cheesecake Pudding Mix
  • 1 Tbsp (7g) Graham Cracker Crumbs


  1. Microwave the quick oats, salted caramel syrup, and milk for 90 seconds (watch for overflow). 
  2. Add the protein powder and pudding mix and stir well. Top with graham cracker crumbs and enjoy!

Nutrition Information



Serving Size

1 bowl

Amount Per Serving Calories 260Total Fat 5gUnsaturated Fat 0gCarbohydrates 27gProtein 27g

More Healthy Breakfast Recipes on Mugs for Muscles

My low carb loaded omelet mug biscuit has 18 grams of protein and only 247 calories if you’re looking for a more savory breakfast option.

low carb breakfast biscuit

My cherry berry mug pancake has very similar macros to this protein oatmeal with 27 grams of protein and only 257 calories.

cherry protein mug pancake


Friday 9th of November 2018

I love protein oatmeal. I love salted caramel. I didn't use the salted caramel syrup to mix it but I DID use walden's farm caramel syrup AFTER all of this was cooked, and drizzled some of it right on top. So delicious. Also used vanilla cupcake dymatize whey and it worked out GREAT.

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