The Ultimate Guide to Protein Oats: Benefits, Recipes, and More

Protein Oats

Protein oats have gained popularity in recent years as a nutritious and delicious breakfast option. Packed with protein and fibre, they provide sustained energy and can help keep you feeling satisfied throughout the morning. In this ultimate guide, we will explore everything you need to know about protein oats - from understanding their nutritional profile to incorporating them into your diet with easy and tasty recipes.

Understanding Protein Oats

What are Protein Oats?

Protein oats are essentially a combination of traditional oats and a  protein source, usually in the form of protein powder. By adding protein to your oats, you can enhance their nutritional value and turn them into a well-rounded meal.

Protein oats are a versatile and convenient way to boost your protein intake, whether you're looking to support muscle recovery, increase satiety, or simply add more protein to your diet. They can be customised with various toppings such as fruits, nuts, seeds, or sweeteners to suit your taste preferences and nutritional needs.

The Nutritional Profile of Protein Oats

Protein oats are not only a great source of protein but also contain essential nutrients like carbohydrates, fibre, and vitamins. A typical serving of protein oats provides you with a balanced blend of macronutrients to fuel your day.

Protein: Depending on the protein powder used, one serving of  protein oats can contain around 15-30 grams of protein . This is especially beneficial for individuals trying to meet their protein needs, such as athletes or those following a vegetarian or vegan diet.

Carbohydrates: Oats are known for their high carbohydrate content, providing you with sustained energy. The addition of protein powder does not significantly alter the carbohydrate content.

Fibre: Oats are a great source of dietary fibre, which aids digestion and helps maintain bowel regularity. The fibre content remains intact in protein oats.

Vitamins and Minerals:  Oats are rich in B vitamins, magnesium, and iron. These micronutrients play essential roles in various bodily functions and are not compromised by adding protein powder.

Overall, protein oats offer a balanced nutritional profile that can support your overall health and wellness goals. Whether enjoyed as a hearty breakfast, post-workout meal, or satisfying snack, protein oats are a delicious way to fuel your body and keep you feeling full and energised throughout the day.

The Health Benefits of Protein Oats

Boosting Your Protein Intake

Protein is an essential nutrient that plays a vital role in building and repairing tissues, enzymes, and hormones. By incorporating protein oats into your diet, you can easily increase your protein intake and  support muscle growth and recovery.

Furthermore, protein helps promote satiety, which can aid in weight management by reducing cravings and preventing overeating throughout the day.

A man working out in the gym
Image by Veloforte

Protein oats are not only a convenient way to boost your protein intake, but they also provide a complete source of essential amino acids, which are the building blocks of protein. This makes them an ideal choice for vegetarians and vegans looking to ensure they are meeting their daily protein requirements.

Aiding Weight Loss and Muscle Gain

If you are looking to shed a few pounds or build lean muscle mass, protein oats can be a valuable addition to your diet. Their high protein content helps increase metabolism, preserve muscle mass, and promote fat burning.

Additionally, the fibre in oats helps you feel fuller for longer, reducing the likelihood of snacking on unhealthy foods between meals.

It's important to note that protein oats can be customised to suit your specific fitness goals. Adding ingredients like nuts, seeds, or fruits can enhance the nutrient profile of your oats, providing additional vitamins, minerals, and antioxidants to support overall health and well-being.

Promoting Heart Health

Protein oats can play a role in maintaining heart health. Oats are rich in soluble fibre, which has been shown to help lower cholesterol levels. By including protein oats in your daily routine, you can support a healthy heart and overall cardiovascular function.

Moreover, oats contain beta-glucans, a type of soluble fibre that has been linked to reduced risk of cardiovascular disease. This powerful compound helps lower levels of bad cholesterol in the blood, ultimately reducing the risk of heart-related issues.

Incorporating Protein Oats into Your Diet

When to Eat Protein Oats

Protein oats can be enjoyed at any time of the day, but they are particularly beneficial as a breakfast option. Starting your day with a protein-rich meal can provide sustained energy and help you stay focused throughout the morning.

You can also have protein oats as a pre or post-workout meal to fuel your exercise routine and support muscle recovery.

For those looking to optimise their protein intake, consuming protein oats before bed can be beneficial as well. The slow-digesting nature of oats can provide a steady release of amino acids during the night, supporting muscle repair and growth while you sleep.

Serving Suggestions for Protein Oats

Protein oats can be customised to suit your taste preferences. Here are some serving suggestions to make your oats even more delicious and nutritious:

  • Add fresh berries like blueberries or strawberries for natural sweetness and added antioxidants.

  • Sprinkle a handful of nuts or seeds, such as almonds or chia seeds, to add a crunchy texture and boost healthy fats.

  • Drizzle some honey or maple syrup for extra sweetness.

  • Top your oats with a dollop of yoghurt or nut butter for a creamy and satisfying meal.

  • Experiment with different spices like cinnamon or nutmeg to add warmth and depth of flavour.

For an extra protein boost, consider stirring in a scoop of your favourite protein powder into your oats. This simple addition can significantly increase the protein content of your meal, making it even more beneficial for muscle recovery and growth.

Overnight oats being drizzled with honey
Photo by Veloforte

Delicious and Nutritious Overnight Oats Recipes

Veloforte's Complete Overnight Oats

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At Veloforte we've created our own range of protein-rich Complete Overnight Oats.

Each simple serving of Veloforte’s Overnight Oats are made with heart healthy, naturally delicious wholefood ingredients, helping keep you fuller for longer. With nothing artificial, our Complete Overnight Oats contain up to 16g of plant protein per serve (that’s as much as you’d find in three eggs), gut-friendly fibre and heart-healthy beta-glucans and omega-3 - actively reducing cholesterol too.

To make our Complete Overnight Oats, you will need:

  1. 2/3 cup (86g) of Veloforte's Complete Overnight Oats

  2. 125mls of water or your favourite milk 

  3. Any toppings of your choice


  1. Give your pouch of Veloforte's Complete Overnight Oats a really good shake.

  2. In a bowl, combine the Complete Overnight Oat mix with water or milk.

  3. Leave in a fridge for over 4 hours or until the oats reach your desired consistency.

  4. Top with yoghurt, fresh fruits, nuts and seeds for an added crunch, protein and fibre.

Sweet and Savoury Variations

Protein oats can be incredibly versatile, allowing you to experiment with different flavours and combinations. Here are a few sweet and savoury variations to try:

Sweet Variation: 

Incorporate a mashed banana and a sprinkle of cinnamon into your basic protein oats. Top with a handful of mixed nuts and a drizzle of honey for a sweet and satisfying breakfast.

Savoury Variation: 

Using a non-flavoured protein powder, add a pinch of sea salt, a spoonful of Greek yoghurt, and a handful of cherry tomatoes to your basic protein oats. Finish it off with a poached egg and a sprinkle of black pepper for a savoury twist.

Tips for Making the Perfect Protein Oats

Choosing the Right Oats

When making protein oats, opt for rolled oats instead of instant oats. Rolled oats retain more fibre and nutrients, providing you with a heartier and more nutritious meal.

You can also choose steel-cut oats for a chewier texture, but they may require a longer cooking time.

Selecting a Protein Powder

When selecting a protein powder for your protein oats, consider your dietary preferences and goals. Whey protein is a popular choice for its complete amino acid profile, while plant-based options like pea or soy protein cater to vegan or vegetarian diets.

Ensure that the protein powder you choose is free from any unnecessary additives or artificial sweeteners. Veloforte’s  Molto  and  Cappo  Protein Shakes deliver 20g of complete plant protein with 7g of gut-friendly fibre. 

With this ultimate guide to protein oats, you now have the knowledge and inspiration to incorporate this nutritious and versatile breakfast option into your daily routine. Whether you're looking to boost your protein intake, support weight management, or simply enjoy a tasty breakfast, protein oats are a delicious and satisfying choice.

Why Veloforte?

By harnessing nature’s finest ingredients, we craft delicious real-food that delights your senses and enhances your daily physical performance, productivity & wellness, naturally.

No compromises, digestive issues, fake flavours, sickly gloop or ingredients you can't spell (or digest). Instead, beautifully balanced natural ingredients, incredible flavours and enjoy total confidence in your foundational health, well-being and performance.

For athletes and adventurers everywhere, our range is fit for purpose and fit for body... created to help you  #fuelbetter .

Head Chef & Co-Founder Lara standing in a kitchen with Veloforte products
Head Chef & Co-Founder Lara Giusti. Image by Veloforte.