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peach cobbler protein oatmeal in a mug

Peach Cobbler Protein Oatmeal

A high protein bowl of peach cobbler oatmeal with added volume from cauliflower rice. (You'll never know it's there!)

Course Breakfast, Dessert
Cuisine American
Keyword proats, protein oatmeal, protein oats
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Servings 1 serving
Calories 190 kcal
Author Mason Woodruff


  • 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


  1. 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.) 

  2. Add the remaining ingredients except the protein powder and microwave for 75-90 seconds. 

  3. Add the protein powder to the cooked oats mixture and stir well. Top with a sprinkle of graham cracker crumbs and cinnamon, if desired.

Recipe Notes

  • 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.