The 14 Best High-Protein Oatmeals, from a Dietitian
Oatmeal can be a versatile protein meal, and when it’s packed with fiber and protein, it can go from a simple breakfast to a complete, balanced choice. Whether you’re making overnight oats, throwing ingredients into a slow cooker, or adding a scoop of protein powder for extra nutrition, high-protein oatmeal is the perfect food for weight loss, energy, and satiety.
As a dietitian, I am a huge fan of a convenient, high protein oatmeal in a pinch. Here’s your guide to the best protein per serving in oatmeal products, plus how to make the most out of them in your daily routine.
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Is protein oatmeal good for you?
Yes! Protein-packed oatmeals offer:
- Blood Sugar Balance: The combo of protein and fiber helps stabilize blood sugar levels.
- Fiber Boost: Oats are rich in beta-glucan, a type of fiber that supports heart health.
- Heart Healthy: High in fiber and low in saturated fat, oats are a great addition to a healthy diet.
- Convenience: Many protein oatmeal recipes are quick and easy, making them ideal for busy mornings or meal prep.
1. Stoked Oats
- Nutrition (Per 1/3 cup):
- Calories: 190
- Fat: 8 g (Saturated Fat: 2 g)
- Sodium: 0 mg
- Carbs: 24 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 7 g
Stoked Oats is a nutrient-dense meal with balanced macros, perfect for those who want a filling breakfast with moderate protein. Pair it with a side of scrambled eggs for more protein or add fruit for a boost of fiber.
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2. HOLOS
- Nutrition (Per 1 pouch):
- Calories: 380
- Fat: 11 g (Saturated Fat: 1.5 g)
- Sodium: 2200 mg
- Carbs: 49 g (Fiber: 11 g, Sugar: 9 g)
- Protein: 20 g
With an impressive protein per serving, HOLOS is a good choice for weight loss and energy, thanks to its fiber-packed profile. It’s ready-to-go and perfect for busy mornings.
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3. Quaker Instant Oatmeal with Protein
- Nutrition (Per 1 packet):
- Calories: 230
- Fat: 5 g (Saturated Fat: 1 g)
- Sodium: 190 mg
- Carbs: 41 g (Fiber: 4 g, Sugar: 12 g)
- Protein: 12 g
A household name, Quaker’s protein oatmeal makes breakfast easy and budget-friendly. Pair with a side of egg bites for even more protein.
4. Kodiak Cakes Protein Oats
- Nutrition (Per 1/2 cup):
- Calories: 190
- Fat: 4 g (Saturated Fat: 1 g)
- Sodium: 50 mg
- Carbs: 28 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 10 g
Kodiak Cakes are a star for high-protein breakfast lovers. With 10 g of protein, they’re an excellent base for toppings like peanut butter, banana slices, or a dollop of Greek yogurt.
5. Bob’s Red Mill Protein Oats
- Nutrition (Per 1/3 cup):
- Calories: 190
- Fat: 4 g (Saturated Fat: 1 g)
- Sodium: 0 mg
- Carbs: 32 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 10 g
Bob’s Red Mill provides a healthy and versatile base for protein recipes. These are oats that are harvested specifically with a higher protein content. Make them like traditional oatmeal. Add a sprinkle of cinnamon, walnuts, and berries for extra balance and flavor.
6. Naked Overnight Oats
- Nutrition (Per 2 scoops):
- Calories: 270
- Fat: 4.5 g (Saturated Fat: 1.5 g)
- Sodium: 200 mg
- Carbs: 40 g (Fiber: 9 g, Sugar: 5 g)
- Protein: 20 g
Packed with protein and fiber, Naked Overnight Oats make prepping breakfast super easy. Add fresh berries for a naturally sweet touch.
7. Br’Oats
- Nutrition (Per 1/2 cup):
- Calories: 270
- Fat: 3 g (Saturated Fat: 0.5 g)
- Sodium: 380 mg
- Carbs: 32 g (Fiber: 3 g, Sugar: 9 g)
- Protein: 30 g
This powerhouse delivers the most protein per serving on the list, making it perfect for anyone following a high-protein meal plan.
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8. Maja
- Nutrition (Per container (68 g):
- Calories: 290
- Fat: 11 g (Saturated Fat: 5 g)
- Sodium: 260 mg
- Carbs: 33 g (Fiber: 7 g, Sugar: 9 g)
- Protein: 20 g
With creamy texture and rich flavor, Maja oats are a high-protein, fiber-filled option for those looking to upgrade their breakfast game.
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9. Purely Elizabeth Superfood Oatmeal with Collagen
- Nutrition (Per 1 container):
- Calories: 230
- Fat: 5 g (Saturated Fat: 0.5 g)
- Sodium: 135 mg
- Carbs: 37 g (Fiber: 5 g, Sugar: 9 g)
- Protein: 9 g
Purely Elizabeth combines oats with collagen for a beauty-boosting twist. I love that these come as individual servings — great for on the go or a quick snack. Pair with scrambled eggs or fresh fruit for a complete protein meal.
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10. Mylk
- Nutrition (Per 1 container (52 g):
- Calories: 200
- Fat: 5 g (Saturated Fat: 1 g)
- Sodium: 65 mg
- Carbs: 35 g (Fiber: 5 g, Sugar: 6 g)
- Protein: 6 g
Mylk is a convenient, lower-calorie option for on-the-go mornings. It’s lower in protein than others, but you can pair with a small smoothie for added protein.
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11. Oats Overnight
- Nutrition (Per 1 pouch):
- Calories: 250
- Fat: 5 g (Saturated Fat: 1 g)
- Sodium: 270 mg
- Carbs: 32 g (Fiber: 6 g, Sugar: 8 g)
- Protein: 20 g
Perfect for meal prep, Oats Overnight delivers 20 g of protein with minimal effort. Add your favorite toppings like granola or almond butter.
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12. Seven Sundays
- Nutrition (Per 1/2 cup):
- Calories: 230
- Fat: 4.5 g (Saturated Fat: 1 g)
- Sodium: 150 mg
- Carbs: 38 g (Fiber: 7 g, Sugar: 10 g)
- Protein: 10 g
Seven Sundays combines great flavor with a decent protein per serving, making it a reliable option for a healthy breakfast or snack.
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13. Kodiak Cake Peak Oats
- Nutrition (Per 1 packet:
- Calories: 290
- Fat: 5 g (Saturated Fat: 1 g)
- Sodium: 280 mg
- Carbs: 42 g (Fiber: 6 g, Sugar: 9 g)
- Protein: 20 g
These easy oats are perfect for pre-workout energy, busy mornings, or anyone looking for a high-protein breakfast that’s ready in minutes.
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14. Kreatures of Habit
- Nutrition (Per 1 pouch):
- Calories: 360
- Fat: 8 g (Saturated Fat: 1 g)
- Sodium: 675 mg
- Carbs: 39 g (Fiber: 10 g, Sugar: 1 g)
- Protein: 30 g
With 30 g of protein, Kreatures of Habit is a star for fitness enthusiasts. It’s rich in fiber and low in sugar, making it a great option for weight loss goals.
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