7 Layer PROTEIN Oatmeal Recipe (Proats)

Seven Layer Protein Oatmeal Recipe
Written by The Protein Chef

Why have just 1 layer when you can have 7? This 7 Layer Protein Oatmeal recipe will make your taste buds explode! Delicious, healthy, loaded with fiber, and high in protein!

Here is the recipe:

  • 3/4 Cup (60g) Rolled Oats
  • 1 Cup (8 Ounces) Unsweetened Vanilla Almond Milk (or Regular Milk/Other Milk Substitute)
  • 1/2 Teaspoon Vanilla Extract
  • 2 Scoops (60g) Chocolate Protein Powder
  • 1 1/2 Teaspoons Sweetener
  • 2 Tablespoons (10g) Cocoa Powder
  • 2 Tablespoons (10g) Shredded Unsweetened Coconut Flakes
  • 1/2 Tablespoon (7.5g) Sugar Free Chocolate Chips
  • 1/2 Tablespoons (7.5g) Regular Butterscotch Chips
  • 1/2 Serving (15g) Caramel Corn Rice Cakes
  • 2 Tablespoons (32g) Sugar Free Chocolate Syrup

Calories in the WHOLE recipe:

  • Calories: 777
  • Fat: 21g
  • Saturated Fat: 10g
  • Sodium: 597mg
  • Carbs: 82g
  • Fiber: 13g
  • Sugar: 17g
  • Protein: 65g

Calories per serving (if you make 2):

  • Calories: 388
  • Fat: 10.5g
  • Saturated Fat: 5g
  • Sodium: 298.5mg
  • Carbs: 41g
  • Fiber: 6.5g
  • Sugar: 8.5g
  • Protein: 32.5g

Combine your Rolled Oats and Milk into a microwavable safe bowl. Microwave for 2:30. Add in your Protein Powder and Vanilla Extract. Mix those ingredients together quickly. Take out another bowl and pour 3/4 of your oatmeal into it. Evenly distribute your Sweetener and Cocoa Powder (as layers) over the top. Add the rest of your oatmeal on top of your Sweetener and Cocoa Powder layers. Evenly distribute (in this order, as layers) your Coconut Flakes, Chocolate Chips, Butterscotch Chips, crushed up Rice Cakes, and Chocolate Syrup on top. Mouthgasm!


  • Put it in the fridge (because it tastes amazing when cold)!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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