Protein Oatmeal without Powder

1 Bowl589 cals

No protein powder, no problem! This Protein Oatmeal without Powder recipe is quick, cheap, AND you don’t need protein powder to make it. If you’re looking for a delicious and healthy oatmeal that’s packed with healthy fats, casein protein, fiber, and FLAVOR…look no further!

Start this recipe by adding right into a microwavable safe bowl 1/2 cup of rolled oats, 4 large egg whites, and 1/4 cup unsweetened vanilla milk substitute.

Mix all of those ingredients together.

Put your bowl into the microwave for around 2 minutes or until your egg whites look cooked into your protein oatmeal without powder. If they don’t look cooked in after 2 minutes then microwave your oatmeal for a bit longer until they do. The egg whites will make your oatmeal nice and fluffy!

Continue by mixing in 1/2 teaspoon of ground cinnamon, 1 1/2 teaspoons of vanilla extract, 2 tablespoons of peanut or other nut butter, and 1/2 of a ripe banana.

The riper your banana is, the easier it’ll mix in. You can speed things up by using the back of a fork or spoon to “mash” in your banana as you mix it.

Finish your protein oatmeal without powder by lightly mixing in 1/2 cup of cottage cheese.

Why cottage cheese? To thicken up your oatmeal and add some quality casein (slow digesting) protein to the recipe! This casein protein will help keep you full for as long as possible making it a great nighttime snack.

That’s it, you’re done! If your oatmeal isn’t sweet enough you can optionally add in some sweetener. I also like using honey, brown rice syrup, more fresh fruit, and so on. Let us know some of your favorite variations in the comments below.

Try our Cheap Protein Bars without Powder next!

Protein Oatmeal without Powder Recipe

Protein Oatmeal without Powder

No protein powder needed for this Protein Oatmeal without Powder recipe! It's quick, cheap, delicious, and packed with healthy calories!
4.55 from 11 votes
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Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Course: Breakfast
Cuisine: American
Keyword: bodybuilding oatmeal, high protein, oatmeal, protein oatmeal
Servings: 1 Bowl
Calories: 589kcal
Cost: $2

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  • ½ Cup Rolled Oats
  • 2 Ounces Milk Substitute - or Milk
  • 4 Large Egg Whites
  • 1 ½ Teaspoons Vanilla Extract
  • 2 Tablespoons Peanut Butter
  • ½ Banana
  • ½ Teaspoon Ground Cinnamon
  • ½ Cup Cottage Cheese - Low Fat


  • Add your Egg Whites, Milk Substitute, and Rolled Oats into a microwavable safe bowl
  • Lightly mix those ingredients together
  • Microwave your oatmeal for 2 minutes (or until your Egg Whites look cooked in)
  • Add in the rest of your ingredients aside from your Cottage Cheese
  • Mix all of those together while mashing in your Banana
  • Add in your Cottage Cheese and lightly mix that in



Calories in the WHOLE recipe:
  • Calories: 589
  • Fat: 21g
  • Saturated Fat: 4g
  • Sodium: 501mg
  • Carbs: 50g
  • Fiber: 9g
  • Sugar: 12g
  • Protein: 50g


Calories: 589kcal | Carbohydrates: 50g | Protein: 50g | Fat: 21g | Saturated Fat: 4g | Sodium: 501mg | Fiber: 9g | Sugar: 12g


  1. subhash chandru on December 12, 2021 at 12:56 am

    Teaspoon /table spoon metrics are which country based?

  2. Roy on October 24, 2021 at 4:24 pm

    5 stars
    I lik to do same recipe but i use whole eggs scrambled and make i call oatmeal bowl great idea gets you going

  3. Protein Pat on February 12, 2021 at 4:39 pm

    Can you use this recipe but bake the oatmeal?

    Also can you suggest a substitute for the cottage cheese?

    • Derek Howes on February 25, 2022 at 8:54 am

      You can! I would suggest ricotta or cream cheese but macros may change so keep that in mind.

  4. Tal on May 9, 2017 at 12:00 am

    Can i save it in my bag? Would’nt it spoil?

    • Derek Howes on May 11, 2017 at 12:00 am

      What do you mean? Dry? Or wet mixed?

  5. Jason Risdon on September 29, 2016 at 12:00 am

    How many servings does this make?

  6. David Duffin on June 26, 2016 at 12:00 am

    Can you put this in the fridge to use the next morning it you prepare it the night before?

  7. MIke on September 30, 2015 at 12:00 am

    Is 4 large egg whites approximately 4 servings of cartoned egg whites?

  8. Ivvo on June 22, 2015 at 12:00 am

    Hi! I made the recipe but I have some questions:
    first can I eat the egg whites raw ?They’ve cooked in my microwave.
    second can you make more no powder needed recipes?

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