High protein porridge
Gluten free option, dairy free option
Ingredients
- 45 g rolled oats (I used certified wheat free - Red Tractor brand in Australia)
- 250 ml + cow's milk or soy milk (see protein notes in body of post)
- 30 g protein powder of choice (I used Bare Blends vanilla whey protein isolate)
- 10 g chia seeds
- 25 g hemp seeds (optional)
- 1 extra large egg, whisked in a small bowl
- maple syrup or sweetener of choice, as needed (this will depend on personal tastes, the protein powder you are using and the toppings you are using)
- Cinnamon powder, to your tastes (optional but delicious)
Instructions
- Add the oats and milk to a medium pot over a medium/low heat. Cook for 5-10 minutes until the oats have softened and absorbed most of the liquid. The liquid should have become creamy and thickened. If the oats don't seem sufficiently softened, add a splash more milk or water (up to 125ml extra).
- Once the oats are cooked and the vast majority of the liquid has been absorbed, take the porridge off the heat. Adding the egg thins out the porridge considerably, so it is important that it isn't too runny prior to adding the egg.
- Stir in the protein powder, hemp seeds and chia seeds. The porridge should thicken quickly.
- Add the egg, little by little, stirring as you go. This will ensure the egg 'dissolves' into the porridge without overcooking and turning clumpy. It's important to ensure the heat is off before you add the egg for this reason.
- Stir well to combine, then add sweetener and cinnamon to your tastes. You can serve with whatever toppings you prefer.
Notes
- I have not tested quick oats in this recipe.
- In Australia, oats can only be classified as wheat free and not gluten free. If you are coeliac in Australia, use my gluten free porridge recipe (which uses rice flakes). The body of the post has options for adding protein.
- See notes in the body of the post for protein contents and ways to substitute ingredients in this porridge.
- As the recipe stands, it contains approximately 57g protein and 9g fibre.
- If you omit the hemp seeds, the recipe contains approximately 49g protein and 8g fibre.
- Different protein powders will work differently in this recipe. Brands with gums added might make a stickier, thicker porridge. Vegan brands might taste more noticeable than a whey protein isolate.
- If you are using a different protein than I am, use what constitutes 1 serve of protein as per the packet of your protein powder.
- 45g of rolled oats is a low FODMAP serve. To make a low FODMAP high protein porridge, use a Low FODMAP milk and a low FODMAP protein powder (as well as low FODMAP toppings).
- I don't count calories and don't offer calorie counts on my recipes.
Nutrition
Protein: 57gFiber: 9g
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