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Raw Oatmeal Recipe: High Protein Oatmeal Recipe to Build Muscle and Lose Weight

Updated on March 26, 2015
Raw Oatmeal Recipe - High Protein Oatmeal recipe
Raw Oatmeal Recipe - High Protein Oatmeal recipe

High Protein Oatmeal Recipe

Not everyone enjoys eating oatmeal, and so we eat very little of it or none at all. So my mission here is to make eating oatmeal a more enjoyable event, and I believe my raw oatmeal recipe just might be what the doctor ordered. This oatmeal recipe is not only high in protein for building muscles but can also help you lose weight at the same time.

Wouldn’t it be great if foods like pizza, burgers, fries, and ice cream were on the list of healthy foods to eat? I think we’d all agree that staying healthy and lean would be a piece of cake – no pun intended. Unfortunately, life is full of challenges, and eating healthy is one of them.

The amazing health benefits of raw oatmeal cannot be ignored. There are so many, in fact, that we cannot afford not to eat this awesome super food on a daily basis. So without getting into too many details, lets mention just a few of these benefits before getting to our high protein oatmeal recipe.

Have you ever eaten Raw Oatmeal?

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Raw Oatmeal Recipe to Lose Weight
Raw Oatmeal Recipe to Lose Weight

Lose Weight with this Raw Oatmeal Recipe

Oatmeal only has approximately 130 calories, four grams of fiber per cup and is very low in fat. Oatmeal is very high in fiber and will keep you feeling full for a longer period of time due to its slow digestion, making this a great food for losing weight. The fiber in raw oatmeal is also responsible for moving fat through the digestive system faster, which helps keep the fat from breaking down and being absorbed into your body.

Build Muscle with this High Protein Oatmeal Recipe

Does oatmeal have protein? Most associate protein as coming from meats and poultry products such as eggs, milk, chicken, beef, pork and fish just to name a few. Not many are aware that plant products, although few, also have protein. One of the best sources of plant protein is…you guessed it, oatmeal.

How much protein in oatmeal, you might ask? Well, besides being high in fiber, low in fat, and low in calories, one cup of oatmeal has a whopping 10 grams of protein. And that is without adding milk or addition protein powder.

Can you eat oatmeal raw? The answer is simple. Absolutely! Raw oatmeal is a great source of protein vital for building muscle tissue. If you are a vegan or vegetarian, this would be an excellent source of plant protein. And with the added protein powder and milk in this recipe, we have a total of between 30 and 40 grams of protein, which makes this an excellent muscle building meal. In case you didn’t know, the more lean muscle mass you have, the more your body will burn stored fat each and every day. One pound of resting muscle will burn approximately 7 to 10 calories per day.

High Protein Raw Oatmeal Recipe
High Protein Raw Oatmeal Recipe

Health Benefits of Raw Oatmeal

Raw oatmeal is a heart healthy food. It aids in reducing the absorption of bad LDL cholesterol, is gluten free, reduces the risk of developing high blood pressure, helps prevent arteries from hardening, stabilizes blood sugar, contains lignans that protect us from heart disease and cancer, contains antioxidants beneficial to cardiovascular health, can help lower your risk for developing diabetes, and helps strengthen your immune system to fight infection and stay healthy. Wow! How awesome is that!

Now let’s get started with our super healthy, but also very tasty, high protein oatmeal recipe that you will enjoy each and every day. We have added to our recipe goji berries, dark chocolate or natural cacao, rich in antioxidants and vitamins and minerals. And with the addition of nuts, we have added some healthy fats.

Cook Time - High Protein Oatmeal Recipe

Prep time: 3 min
Ready in: 3 min
Yields: One serving per one person

Ingredients to our High Protein Oatmeal Recipe

  • 1 cup raw oatmeal, 100% natural whole grain, uncooked, quick 1 minute oats
  • 20 grams vanilla protein powder, you may need to experiment with different brands for different tastes
  • 1 tsp. crushed nuts, I prefer using almonds or pecans
  • 1 tsp. cacao nibs or crushed dark chocolate, try your local health food store
  • 1 cup milk, low fat, cold
  • 1 - 2 tbsp. Hershey's chocolate, powder or syrup, low sugar or lite
  • 1 tbsp. whipped cream, low fat (optional)
  • 1 tsp. Goji Berries, dark chocolate - dusted

High protein oatmeal

Nutrition Facts
% Daily Value *
Protein 30 g60%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Instructions to our High Protein Oatmeal Recipe

  1. By now I’m sure you’ve noticed that this is raw oatmeal and not cooked. It actually tastes better this way and more importantly retains all its nutritional value and digests much slower than if cooked. I would advise starting off with the quick oats, or 1 minute oats and not the whole oats. Whole oats are much harder to chew. If you do choose whole oats, a good idea to make them softer for chewing is to prepare a bowl the night before and let it sit overnight in the refrigerator.
  2. This should only take 2 -3 minutes to make, as there is no cooking involved. When preparing your high protein oatmeal, make sure to mix up the dry content before adding milk. This will prevent your oatmeal and protein powder from clumping together. Stir it up nicely and add more milk if it is too thick. I personally add more milk as I like my oatmeal milky and less pasty. When adding protein powder, aim for approximately 20 grams per serving. Protein containers usually come with a scoop that mostly measure 10 grams for a small scoop or 20 grams for a large scoop. Also notice that adding low fat whipped cream is optional. I mostly leave out the whipped cream, but must say the added creaminess plus the crunchiness of the nuts and chocolate niblets is truly delectable.

Raw High Protein Oatmeal Recipe

4 stars from 3 ratings of Raw Oatmeal

I introduced my raw high protein oatmeal recipe to my wife four years ago. And to this day she still tells me how much she looks forward to having her oatmeal in the morning. That says a lot for someone who never enjoyed eating oatmeal before.

This high protein oatmeal recipe is best to eat as you first meal of the day, as you want to consume most of you carbs for energy before noontime. If you enjoyed my high protein raw oatmeal recipe, or have suggestions, or a personal favorite recipe of your own, please feel free to share them with us by leaving a comment.

© Copyright 2012 Mark LaRue All Rights Reserved


In this recipe you will be making uncooked, raw oatmeal and loving every spoonful. This high protein oatmeal recipe is not only very tasty, but also very healthy and will help you lose weight and build lean muscle. We have answered the question “does oatmeal have protein” and “how much protein in oatmeal” and concluded not only does it have 10 grams per cup, but that is also has many, many other health benefits. Again, feel free to leave us a comment or suggestion. I am open for questions any time. Thanks for stopping by.

© Copyright 2012 Mark LaRue All Rights Reserved

© 2013 John Mark


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    • the rawspirit profile image

      Robert Morgan 

      6 years ago from Hutchinson Island, FL - Myrtle Beach, SC - Gilbert AZ

      Ok, now you're speaking my language. Great meal and great hub. Best to you. Bobby

    • Melissa Orourke profile image

      Melissa Orourke 

      6 years ago from Roatán, Islas De La Bahia, Honduras

      During long, cold winters in New England we ate oatmeal frequently. Here in the Caribbean we rarely eat it.

      Time to try it raw! I am adding this to my grocery list! Thank you.

    • DC Ziese profile image

      DC Ziese 

      6 years ago from Virginia, USA

      My daughter and I have enjoyed eating oatmeal all our lives, but have never tried it uncooked. If raw oatmeal is even healthier, we will definitely give it a try. Your recipe sounds delicious, and allows us to have some of our favorites, such as nuts and chocolate. :-) I'm sending my daughter the link to this hub right now. Thanks so much for sharing! ~D

    • maalarue profile imageAUTHOR

      John Mark 

      7 years ago from Texas

      Hello arsh, this recipe indicates 1 cup, but you can go for 2 cups if you so desire.

    • profile image


      7 years ago

      Could u tell me your Oatmeal cup size..

    • dwelburn profile image


      7 years ago from Birmingham, UK

      I always eat oatmeal cooked, but I think I'll try it raw now as you suggest. Great article.

    • maalarue profile imageAUTHOR

      John Mark 

      8 years ago from Texas

      Yes, I used to eat the original German brand Meusli years ago when I lived in Germany. Thanks for your comment and for reading my article on my raw oatmeal recipe.

    • chefsref profile image

      Lee Raynor 

      8 years ago from Citra Florida

      Interesting, you have taken an old dish called Meusli and recreated it to be healthy and high protein

      I wil add a link to this on my breakfast cereal Hub

    • maalarue profile imageAUTHOR

      John Mark 

      8 years ago from Texas

      Thanks for reading and for your comment. I don't like oatmeal cooked and slimy, but I love raw oatmeal. It has a completely different taste. And with the protein and other ingredients it's like having desert for breakfast. I do hope you like it.

    • blueeyedTina profile image


      8 years ago

      jacope, you have just given me something else to add this oatmeal recipe - cinnamon! Thanks!

    • jacope profile image

      Jody Cope 

      8 years ago from Millegan, MT

      I will have to try this. Right now the only way I can stand to eat oatmeal is cooked with orange juice and cinnamon and even then only about 1/8-1/4 of the recommended serving size. I have just never really liked the taste of it, but keep trying new ways anyway.

    • maalarue profile imageAUTHOR

      John Mark 

      8 years ago from Texas

      Thanks blueeyedTina and RonDavy for reading my high protein oatmeal recipe, and I'm glad you enjoyed it. Yes, the protein in the raw oatmeal definitely does the trick, and of course substituting the Hershey's syrup with raw cacao is a great idea. Thanks again.

    • blueeyedTina profile image


      8 years ago

      Very good indeed RonDavy, I agree. The secret is out. :)

    • RonDavy profile image


      8 years ago

      Oatmeal is best eaten with protein, the recipe is very good.

    • blueeyedTina profile image


      8 years ago

      This oatmeal recipe is delicious! I modified it by using raw cacao instead of the Hershey's syrup and enjoyed it as if I were eating dessert! Yummy! I am addicted, lol!


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