Protein Porridge - The Benefits and How to Make It

Another week, another recipe. We’re sticking to Breakfast since its one of the most important meals of the day. Last week we put together an energy boosting Healthy Smoothie Recipe you can find here. Unfortunately, we can’t have the same breakfast every day without getting bored so this week we’re putting a healthy, protein packed spin on the breakfast classic: Porridge.

Firstly, when we talk about porridge, we’re talking about Oatmeal. We know there are many different Porridges in the world but the most popular is Oatmeal and its super healthy so lets stay there! Oatmeal is a great source of carbs and fibre and is packed with important vitamins, minerals and antioxidant plant compounds. In fact, half a cup of dry oats (78g) contains:

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RDI
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

All of this comes with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, and only 303 calories.

This makes Oats one of the most nutrient-dense foods you can eat, no calorie is wasted here!

So, now we already have a great foundation to build a great breakfast. We just need to make it more exciting and ramp up that protein content. Fortunately, porridge recipes couldn’t be more straightforward. Here we recommend a great recipe you can work from, you can change your protein flavours and add fruit and nuts to keep it interesting.

Firstly, you just need to prepare your oats:


1 Serving

  • 1/2 cup oats
  • 1 Cup water or milk
  • Dash of salt (optional; for low sodium diets, omit salt)


  1. Boil water or milk and salt.
  2. Stir in oats.
  3. Cook about 5 minutes over medium heat; stir occasionally.


1 Serving

  • 1/2 cup oats
  • 1 cup water or milk
  • Dash of salt (optional; for low sodium diets, omit salt)


  1. Combine water or milk, salt and oats in a medium microwave-safe bowl.
  2. Microwave on HIGH 2 1/2 to 3 minutes; stir before serving.

Next is where it gets more exciting we recommend:


We recommend 1 x Scoop of Vanilla Diet Whey or Vanilla Concentrate or even Isolate if you’re making some seriously premium Oats – remember you can change the flavours to keep it interesting but we recommend Vanilla

Note: Add your protein powder at the end – this will make it creamy and blend well, if you add before the oats are cooked then it’ll make for some very lumpy oatmeal. Our protein blends are also very smooth so you should find that you can add more protein than usual without it affecting the texture.


Next we recommend packing it with fruit. Go for nutrient rich berries such as:  strawberries, raspberries, blueberries, blackberries. If you want to pack in more carbohydrates then Banana is also a great option too.


Finally, add some nuts.  almond butter, pecans, walnuts, almonds are all great in oatmeal and serve to enhance the flavour and the nutritional value.

A healthy, nutrient rich breakfast couldn’t be easier. Cook your oats and away you go – packed with nutritional value you’re looking at: 51 grams of carbs, 25 grams of protein, 7 grams of fat and 8 grams of fibre, and only 400 calories from your base Oats and Protein – once you add your fruit and nuts you’ve got yourself a fibrous, vitamin packed, protein rich start to your day!



The Supreme Nutrition Team