high protein steel-cut oats in white bowls with blue linen napkin and wooden spoon
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3.9 from 19 votes

High Protein Steel-Cut Oats with Peanut Butter Recipe

This a great way to start your day. Filled with food sources of protein to help get your metabolism going in the morning. Double the recipe so you will have breakfast pre-prepared for those busy work weeks.
Cook Time30 mins
Total Time30 mins
Course: Breakfast
Cuisine: Canadian
Keyword: best steel cut oats recipe, High Protein Breakfast, high protein oatmeal
Servings: 2
Calories: 465kcal
Author: Rachel @ The Conscious Dietitian


  • 1 cup water
  • 1 cup hemp milk homemade (+more for serving)
  • 1/2 cup steel-cut oats dry
  • 1/8 tsp salt
  • 1 banana* (+ 1 for serving)
  • 2 tbsp peanut butter natural
  • 1 tbsp maple syrup real (optional)
  • 4 tbsp hemp hearts


  • Heat a saucepan with water, hemp milk, salt and oats in a heavy-bottom saucepan over medium-high heat until bubbles form. Turn down the heat to medium-low and let the oats simmer with the lid half-on for 25-30 minutes. 
  • In a separate bowl, mash the banana and add it to the oats. Continue to cook on a reduced heat, making sure to stir often. I find that for the first 10 minutes, stirring every few minutes is sufficient. Increasing stirring frequency the longer the oats are cooking.
  • You know the oats are finished when they are nice and creamy. Remove them from the heat and add the peanut butter, maple syrup and hemp hearts. Give it a good stir to ensure everything is well blended.
  • This dish is great as leftovers for the following morning. Simply store in an airtight container in the fridge for up to a week. In the morning add a splash of milk or milk alternative and eat cold or reheated.
  • Option to serve the oatmeal with an additional sliced banana, divided over the two serves. I also like drizzling some peanut butter on top and add a splash of hemp milk.


Making Gluten-Free Steel-Cut Oats

Purchase certified gluten-free oats, as oats can become contaminated during their processing.

Making Vegan Steel-Cut Oats

This recipe is naturally vegan, just make sure to use maple syrup (not honey).

How To Increase The Protein In These Steel-Cut Oats

Sprinkle on some sliced almonds or chopped walnuts.  Option to also stir in 1 scoop of plant-based protein powder into the already cooked steel-cut oats for a further protein boost.

What Other Milk Alternatives Can I Use?

 Try using Organic Soy or Peamilk which both contain 8 grams of protein per serving.


Calories: 465kcal | Carbohydrates: 43g | Protein: 21g | Fat: 25.8g | Saturated Fat: 3.6g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 5.7g | Sodium: 159mg | Potassium: 264mg | Fiber: 9.9g | Sugar: 7.5g | Vitamin C: 5.1mg | Calcium: 53mg | Iron: 8.5mg