Oatmeal is a quick, satisfying, and versatile breakfast staple that provides a warm, comforting start to the day—especially on chilly mornings. Beyond its cozy appeal, it’s a fantastic source of complex carbohydrates and fiber, keeping you full and energized for hours.
But what about protein? Traditional oatmeal delivers around 5 grams of protein per 1/2 cup (dry), which might not be enough if you’re aiming for a higher-protein diet to support muscle building or weight loss. To meet this growing demand, many brands now offer high-protein oatmeal options, making it easier than ever to enjoy a balanced and nutritious breakfast.
To simplify your search, we’ve curated a list of the best high-protein oatmeals available in the cereal aisle and online, perfect for elevating your breakfast game. Keep reading to find your new go-to option, and don’t miss What Happens to Your Body When You Eat Oatmeal Every Day for even more insights!
Kreatures of Habit Meal One Overnight Oats Strawberry Walnut Cream
Nutrition (Per 1 Pouch):
- Calories: 360
- Fat: 8 g (Saturated Fat: 1 g)
- Sodium: 675 mg
- Carbs: 39 g (Fiber: 10 g, Sugar: 1 g)
- Protein: 30 g
Kreatures of Habit describes their protein oatmeal as a superfood meal packed with nourishing ingredients like oats, pea protein, pumpkin seeds, flaxseeds, and chia seeds. Each serving delivers an impressive 30 grams of protein, meeting over 30% of your daily fiber needs without added sugar. Instead, it uses monk fruit, a natural zero-calorie sweetener.
This superfood oatmeal also includes added vitamin D, providing over 200% of the daily value. Vitamin D supports bone health and immune function, making it a valuable addition for those who struggle to meet their daily requirements through diet alone.
While it’s an excellent source of iron (23% DV), the sodium content is notably high, delivering 30% of the daily value, so it’s worth considering if you’re watching your sodium intake.
Br'Oats Protein Instant Oatmeal Maple Brown Sugar
Nutrition (Per 1/2 Cup):
- Calories: 270
- Fat: 3 g (Saturated Fat: 0.5 g)
- Sodium: 380 mg
- Carbs: 32 g (Fiber: 3 g, Sugar: 9 g)
- Protein: 30 g
Br’Oats Protein Instant Oatmeal packs an impressive 30 grams of protein per serving—the equivalent of five hard-boiled eggs. This high protein content is achieved through a blend of dairy and soy proteins, making it a standout choice for protein-focused breakfasts.
However, while it excels in protein, the fiber content is relatively low, providing just 11% of the daily value. Additionally, it contains 17% of the daily value for sodium and 16% for added sugar.
The added sugar enhances flavor but offers no nutritional value. The Dietary Guidelines recommend limiting added sugar to no more than 10% of daily calories (50 grams on a 2,000-calorie diet). Including foods with added sugar is fine if you’re mindful of your overall intake and balance it with lower-sugar options throughout the day.
Todd's Power Oats
Nutrition (Per 1 Container):
- Calories: 390
- Fat: 12 g (Saturated Fat: 1 g)
- Sodium: 50 mg
- Carbs: 42 g (Fiber: 12 g, Sugar: 16 g)
- Protein: 31 g
Todd’s Power Oats delivers a protein-packed breakfast using a whey protein blend. The protein content varies by flavor, with chocolate offering 30 grams per container and peanut butter providing up to 37 grams.
All flavors are impressively low in sodium and supply over 40% of your daily fiber needs, making them a nutritious choice for those looking to stay full and energized. While the total sugar content is on the higher side, added sugar is minimal, ranging from just 1 to 3 grams per serving. Todd’s Power Oats uses natural stevia to add sweetness without extra calories or sugar, creating a balanced and satisfying meal.
Oats Overnight Cinnamon Roll
Nutrition (Per 1 Pouch):
- Calories: 250
- Fat: 5 g (Saturated Fat: 1 g)
- Sodium: 270 mg
- Carbs: 32 g (Fiber: 6 g, Sugar: 8 g)
- Protein: 20 g
Oats Overnight brings convenience and nutrition to your mornings with over 30 ready-to-enjoy overnight oat flavors, each enhanced with an extra dose of protein. Most varieties provide around 20 grams of protein per serving, though options like Space Brownie offer 10 grams. Using pea protein isolate, they offer many vegan-friendly flavors to suit diverse dietary needs.
The nutritional profile varies slightly by flavor, but Oats Overnight is consistently a good source of fiber and iron, offering over 20% of the daily value for both. Sweetened with a blend of cane sugar and monk fruit, this high-protein oatmeal keeps added sugar content moderate, around 12% of the daily value, while delivering a naturally sweet and satisfying taste.
Proper Good Apple Cinnamon Overnight Oats
Nutrition (Per 1 Pouch):
- Calories: 240
- Fat: 3 g (Saturated Fat: 1 g)
- Sodium: 45 mg
- Carbs: 41 g (Fiber: 5 g, Sugar: 13 g)
- Protein: 15 g
Overnight oats are a convenient morning time-saver, softening in liquid overnight for a ready-to-eat breakfast. Proper Good offers a line of high-protein overnight oats in delicious flavors like Peanut Butter, Chocolate & Banana, and Apple Cinnamon, each delivering 15 grams of protein per serving.
The Apple Cinnamon flavor stands out for being low in sodium (just 2% of the daily value) and high in fiber (17% of the daily value). However, it does contain 20% of the daily limit for added sugar, which is worth monitoring if you’re managing sugar intake.
The Peanut Butter, Chocolate & Banana flavor has a higher saturated fat content, with 4.5 grams per pouch (22% of the daily value), primarily from coconut oil. While saturated fat from coconut oil may not impact health the same way as butter, it’s still important to limit overall intake. Excess saturated fat, regardless of its source, can contribute to elevated cholesterol levels and an increased risk of heart disease.
Kodiak Protein Oats
Nutrition (Per 1/2 Cup):
- Calories: 190
- Fat: 4 g (Saturated Fat: 1 g)
- Sodium: 50 mg
- Carbs: 28 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 10 g
Kodiak is renowned for its high-protein breakfast offerings, and their Protein Oats are no exception. While not the highest protein option on the list, this oatmeal earns points for its clean, simple ingredient list, including whole-grain rolled oats, pea protein, and whey protein crisps. It’s a protein-packed twist on classic hot cereal, delivering 10 grams of protein per serving.
In addition to its protein content, Kodiak Protein Oats provide 18% of your daily fiber needs and are very low in sodium, contributing just 2% of the daily limit. They’re also a great source of iron, offering 15% of the daily value.
Unflavored and versatile, this oatmeal allows you to customize it to your taste, making it a perfect base for your favorite toppings and mix-ins.
Bob's Red Mill Protein Oats
Nutrition (Per 1/3 Cup):
- Calories: 190
- Fat: 4 g (Saturated Fat: 1 g)
- Sodium: 0 mg
- Carbs: 32 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 10 g
Bob’s Red Mill Protein Oats is a simple, single-ingredient cereal that delivers 10 grams of protein per serving. Unlike other high-protein oatmeals, it doesn’t rely on added protein powders. Instead, the brand uses hulless oats, which naturally contain a higher concentration of protein compared to traditional hulled oats.
This oatmeal is also an excellent source of fiber (18% of the daily value) and iron (15% of the daily value), with the added benefit of being completely sodium-free.
While hulless oats are not a complete protein—meaning they don’t contain all essential amino acids in sufficient amounts—you can easily improve their protein quality by preparing the oats with milk or adding nutrient-rich toppings like nuts and seeds. This simple adjustment creates a more balanced and complete protein meal.
Quaker Oats Instant Oatmeal Protein
Nutrition (Per 1 Packet):
- Calories: 230
- Fat: 5 g (Saturated Fat: 1 g)
- Sodium: 190 mg
- Carbs: 41 g (Fiber: 4 g, Sugar: 12 g)
- Protein: 12 g
Quaker, a household name in oatmeal, offers high-protein instant options in classic flavors like Maple Brown Sugar and Apples and Cinnamon. Each packet contains 12 grams of protein, thanks to the addition of whey protein, making it a convenient and familiar choice for boosting your morning nutrition.
However, this high-protein oatmeal is also higher in sugar, with 12 grams of total sugar and 10 grams of added sugar, contributing more than 20% of the daily value. While it’s a quick and tasty option, those monitoring sugar intake may want to enjoy it in moderation or pair it with lower-sugar meals throughout the day.
Seven Sundays Protein Oats Apple Cinnamon
Nutrition (Per 1/2 Cup):
- Calories: 230
- Fat: 4.5 g (Saturated Fat: 1 g)
- Sodium: 150 mg
- Carbs: 38 g (Fiber: 7 g, Sugar: 10 g)
- Protein: 10 g
Seven Sundays Protein Oats may not top the protein chart with its 10 grams per serving, but it stands out for its innovative use of upcycled oat protein. Derived from the pulp left after oat milk production, this sustainable ingredient has three times the protein and twice the fiber of regular oats, reducing food waste while enhancing nutrition. Each serving is an excellent source of fiber, meeting 24% of your daily needs.
While its protein content is lower than some options, Seven Sundays earns points for its clean ingredient list and commitment to sustainability. Flavored varieties contain added sugar, contributing 16% of the daily value, so it’s worth considering if you’re watching your sugar intake.
Purely Elizabeth Blueberry Walnut Superfood Oatmeal with Collagen
Nutrition (Per 1 Container):
- Calories: 230
- Fat: 5 g (Saturated Fat: 0.5 g)
- Sodium: 135 mg
- Carbs: 37 g (Fiber: 5 g, Sugar: 9 g)
- Protein: 9 g
Purely Elizabeth combines oats and seeds to create a nutrient-rich oatmeal with a focus on flavor and health. While not all their oatmeals are high in protein, their collagen-enhanced line provides 9 grams of protein per single-serving container. For those purchasing the bulk bag, the oatmeal offers 6 grams of protein per 1/3 cup.
It’s important to note that collagen is not a complete protein, as it lacks sufficient amounts of essential amino acids. However, studies suggest collagen supplementation may support skin health and slow age-related changes.
Purely Elizabeth’s collagen oatmeal is low in sodium (6% of the daily value) and a good source of fiber (18% of the daily value). Sweetened with coconut sugar, it contains 6 grams of added sugar, meeting 12% of the daily value, for a naturally sweet and satisfying breakfast option.