Blended Protein Oats (30G Protein)

Nutritionist's Note:

I love this recipe because it combines fiber, plant-based protein, resistant starch, and healthy fats in a single bowl. Soaked oats support digestion, chickpeas add both protein and soluble fiber, and cauliflower contributes the anti-cancer sulforaphane without altering the flavor. Dates replace added sugar. Hemp hearts supply omega-3s, and the frozen banana gives creaminess while keeping it dessert-like.

This bowl keeps you full for hours because it balances:
• slow-digesting carbs
• high fiber
• complete amino acid variety
• healthy fats
• low glycemic load compared to typical rolled oats recipes

👩🏼‍🌾 Things to Know About Ingredients

Below, I've included notes on the ingredients from the perspective of a nutrition expert and a trained chef. For a complete list of ingredients and quantities, please refer to the recipe card below. 

• Rolled Oats: Oats contain beta-glucans for gut and heart health. Soaking softens them, making them easier to blend and digest.
• Dates: Whole-food sweetness with potassium, polyphenols, and fiber. They soften beautifully when soaked.
• Frozen Cauliflower Rice: Neutral flavor, high fiber, lower calorie density, and adds creaminess without using yogurt or extra fat.
• Chickpeas: An easy way to add fullness and protein to breakfast. Chickpeas also provide iron, folate, and resistant starch.
• Frozen Banana: Gives an ice-cream thickness, natural sweetness, and prebiotic fiber.
• Hemp Hearts: A clean source of healthy fats and protein that blends smoothly.
• Protein Powder: I used a one-ingredient clean almond protein. It boosts satiety and keeps the recipe high-protein without using yogurt.

🍌 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Dates - Use frozen pear, more banana, or maple or date syrup to sweeten instead.
• Chickpeas - Substitute with white beans as desired.
• Frozen Cauliflower Rice - Use frozen cauliflower florets instead, or ½ cup fresh zucchini.
• Hemp Hearts - Substitute with 1 tablespoon ground chia seeds for each 2 tablespoons hemp hearts.
• Frozen Banana - Try ½ cup frozen berries + 1 teaspoon vanilla to replace 1 banana for a lower-sugar option.
• Protein Powder - Omit entirely or use 2 tablespoons almond butter for each scoop of protein powder, or ¼ cup almond powder instead.

⚖️ Convert the Recipe to Metric (g & mL)

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✔️ Storage & Serving Tips

Here are some tips for making Blended Protein Oatmeal ahead of time and keeping it fresh:

• Storage: Store the blended oats in an airtight jar for up to 4 days. Stir in a splash of nondairy milk before serving to loosen the texture as needed.
• For Serving: Serve immediately for a thick, cold, spoonable bowl. Top with hemp hearts, berries, cacao nibs, or a drizzle of nut/seed butter. Or try chilling for 30 minutes before serving. This lets the flavors develop further.
• Warm option: To serve warm, heat gently in a saucepan over low heat, adding splashes of milk as needed. Warm only until just heated through - do not boil. For a quicker method, microwave in 20-30 second intervals, stirring between rounds until warm.

🫙 More High-Protein Blended Breakfasts

These Healthy No-Bake Oat Bars with peanut butter and banana are my easiest healthy vegan treats.

Try this High-Protein Chocolate Chia Pudding that tastes like dessert but is packed with plant-based protein and fiber.

My upgraded Breakfast Chia Pudding is designed for real satiety and metabolic support. It delivers 27 grams of protein-more than double the 12 grams in the same-calorie portion of plain chia pudding.

Protein Chia Seed Oatmeal (Apple-Cinnamon), or Bircher Chia Pudding, is a power breakfast with 32 grams of protein.

This Mango Chia Pudding with Matcha and Yogurt hits all the right notes-creamy, lightly sweet, and packed with healthful ingredients.