This easy protein porridge recipe is packed with delicious flavors and tons of protein! This ain't Goldilocks bowl of porridge!
Okay okay, some of you may be thinking "John, porridge and oatmeal are the same things what gives?" but I promise you they're not and it's all in how you cook it!
History of Porridge
Technically all oatmeal is considered porridge because porridge is a bowl of grains boiled in water or milk. How good or authentic that porridge will be is very debatable but technically speaking all oatmeal is porridge. I guess except for overnight oats because you don't boil it. Getting off track here a little bit but it's important to note that porridge can be any grain. That includes barley, oats, wheat, etc. So it's technically not just oats (although that is what I'll be using in today's recipe because Oatmeal Gang TILL I DIE!)
There is a lot of debate about where the first bowl of porridge actually originated but it is thousands of years old and is thought to be one of the first meals that humans learned how to make.
Scotland has since claimed porridge as a national delicacy and has even gone as far as to say that if you're not making porridge with a wooden spoon, called a spurtle, than your porridge isn't authentic. They also say you should eat your porridge standing up in case of an enemy attack. You can never be too ready... and with this easy protein porridge recipe, you'll be fuelled properly to ward off your enemies!
Now I obviously don't own a spurtle, because I don't even know where you could possibly buy one in Canada so I guess my protein porridge recipe isn't necessarily considered "authentic" but it's about the closest you can get to it outside of Scotland with no spurtle lol
The Scots were really onto something when they advised us to eat porridge standing up in case of an attack! Porridge is seriously nutritious food and this protein porridge recipe goes the extra mile for you on the battlefield or the gym or the office, so let's talk nutrition.
Nutrition of Protein Porridge
I talk about how amazing oatmeal is for you all the time. But you don't need to take my word for it you can listen to Havard about what they have to say about oats.
Oats are high in many nutrients and minerals that we need to keep our body functioning at its best, including; zinc, magnesium, thiamine, and debatably most importantly fiber.
Now you're going to start to hear me talk a lot about fiber on the blog and that's because of how important it is to us. Fiber aids the body in so many different ways it's insane! The Mayo Clinic states that fiber helps with: regulates blood pressure, lowers cholesterol, helps with satiety and feeling full, helps the digestive tract and people with digestive issues, helps control blood sugar levels (especially helpful if you're diabetic), and it's also been linked to a decreased risk of death from any cause. Here's the thing though, according to Harvard Americans are only getting on average 10 - 15 grams of fiber a day when they should be getting double or triple that amount daily!
Also, it's important to note that like all nutrients it is always better to get them from whole food sources and not supplements! Supplements are just that supplemental! They are used to supplement your nutritional need every once in a while, not every day or on an every meal basis! You should not be relying on protein powders or fiber pills to get enough of those in your diet.
This bowl of protein porridge has 53% of your daily fiber intake and almost 50% of your protein intake (depending on how much protein you need to get in). There is also a long laundry list of other nutrients and minerals that this bowl is high in. Oats and porridge are such a powerhouse of nutrition that so many people could benefit from eating every day!
Normally I would eat this entire recipe myself and that's how I start my day, but I get most people don't need as much food as me so this recipe technically serves two people. If you wanted though, you could double the nutritional values below to see how much you would get if you ate it all yourself!
2 servings per container
Serving Size1 servings
- Amount Per ServingCalories388
- % Daily Value *
- Total Fat
- Sodium 266mg 12%
- Potassium 1494mg 43%
- Total Carbohydrate
- Dietary Fiber 13.1g 53%
- Sugars 3.5g
- Protein 22g 44%
- Vitamin A 29%
- Calcium 57%
- Iron 65%
- Vitamin D 30%
- Vitamin E 7%
- Vitamin K 42%
- Thiamin 32%
- Riboflavin 66%
- Niacin 16%
- Vitamin B6 26%
- Vitamin B12 186%
- Folate 17%
- Phosphorus 68%
- Magnesium 48%
- Zinc 30%
- Selenium 47%
- Copper 72%
- Manganese 119%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
It's pretty crazy to think that by simply switching what we eat in the morning we could be helping our body's out in so many ways! This easy protein porridge recipe will help get more protein and overall nutrition in!
How To Make Easy Protein Porridge
I didn't take a bunch of pictures of all the steps because there isn't a lot to them. I only took pictures of the step I thought was really important for you to see and the finished product. But if anyone would like me to take the pictures I can post them or send them to you so just let me know in the comments below!
- Pour milk into a saucepan and bring to a boil.
- Add in the oats, flaxseed, and chia seeds. Stirring constantly.
- After everything is stirred in, reduce heat to a simmer. Continue to stir.
- Add vanilla near the end. I found that if you add the vanilla too early the flavor ends up getting boiled out so I add it closer to the end.
- Stir for about 15-20 minutes until the porridge thickens. You can see the consistency here. I find this to be the perfect consistency where it has some texture to it but is also a little soft and liquidy. You can play around with this if you want. Cooking it for longer would make a drier stiffer porridge and cooking it for less time would make it more liquidy.
- Pour the porridge into a bowl and top with blueberries, pumpkin seeds, and peanut butter.
In the end, this easy protein porridge recipe will help you defend your house from enemies, make gains in the gym, or just stay full for longer at work. Whatever adventure you're about to embark on this protein porridge recipe is the perfect start to it.
If you would like to join my oatmeal gang all you have to do is use the hashtag #oatmealgang on social media and tag us in your oatmeal pics. Let's make oatmeal cool together! Don't forget to check out some of our other oatmeal recipes here!
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If you try this recipe I’d love to hear from you! You can rate it, comment about it, sending me pictures about it, I don’t care how but I want to hear from you and see how you enjoyed it!
Kitchen equipment I used:
- Spurtles for authentic Porridge! - So I obviously don't have these and I don't think they're necessary at all for making porridge BUT if you are so inclined to make it authentic then you'll need these.
- Non-Stick Pot set we're currently using - Honestly, I'm pretty happy with this set! I got it 70% off at Canadian Tire which if you know CT that's the regular price everywhere else lol but it's a solid set that durable for me so far and priced pretty good for what you get!
- Our new speckled plate set! - Okay, we've been looking forever for a set like this and we finally found it! I surprised the pups with them because they were the ones that wanted it and it does not disappoint!
- 10-pound box of oatmeal - If you're as obsessed with oatmeal as I am then you go through a lot of it! Buying in bulk is a necessity for my sanity and wallet so we usually buy this 10-pound box and it lasts us a while!
Easy Protein Porridge
- 1 cup Rolled Oats
- 3 cups Soy Milk unsweetened
- 1 tablespoon Flaxseed ground
- 1 tablespoon Chia Seeds
- 1 tablespoon Vanilla
- 1 tablespoon Peanut Butter all-natural
- 0.5 cup Blueberries fresh
- 2 tablespoon Pumpkin Seeds unsalted
- Pour milk into a saucepan and bring to a boil.
- Add in the oats, flaxseed, and chia seeds. Stirring constantly.
- Immedietly reduce heat to a simmer. Continue to stir.
- Add vanilla near the end, about 15 min in.
- Stir for about 20 minutes until the porridge thickens.
- Pour the porridge into a bowl and top with blueberries, pumpkin seeds and peanut butter.
- I would normally eat the entire bowl myself in the morning. This is a lot of calories but it's a great way to start my day and keeps me full for a long time!
- I chose not to sweeten it with maple syrup because I don't like adding unnecessary calories to meals but if you wanted to sweeten it a bit you could add more monk fruit or add in maple syrup.
This is my pre-run breakfast, it’s great for long runs or if I am doing a tough technical trail run. I also probably eat it for dinner once a week, lol. I do add 3 TBS hemp seeds, since I never seem to have pumpkin seeds around!
That's awesome Amy! I'm so glad it's working out for you!
So good! The peanut butter gets all melty and delicious too! (Also, Lee Valley in Winnipeg has spurtles on their website! They work great. A spoon still works though too!😊
This looks awesome! It looks like you've drizzled something on top of the oatmeal, is it maple syrup?
We think it's pretty great! Ya the drizzle on top is maple syrup, it's optional but it definitely adds to flavor to bowl!
You had me at “Spurtle!” LOL. We use them for everything!
My trainer has been after me to (a) eat in the morning, and (b) eat more protein, so I am starting tomorrow off with this breakfast. Thank you! Looks easy and delicious, and what day isn’t better when it starts with a spurtle? 😉
I need to get my hands on one of these spurtles! That's great to hear though, be sure to let us know how it turns out and don't forget to rate it 🙂
I'm a Kitchen Klutz so won't attempt the recipe! My grandparents were Scottish immigrants and Gram never lost her very broad brogue. She was of course a huge porridge fanatic and used to intone "Gorrrdie...you need a hot pad in your tummy to face your day!" so I obeyed. Her Rs were rolled as well as the oats! I have gotten away from porridge over the years but still have the half-pound, made-in-Scotland stoneware porridge bowls in which we were served our porridge. I also have a few spurtles my dad made, but like the ones illustrated, they have been varnished or shellacked so use in cooking would be ill-advised. I know that as a vegan, dairy milk is out for you but be wary of soy beverage consumption as it has a fair amount of estrogen, a female hormone, which men do NOT need or want. That in combo with a drug I used to take for heart failure led to nipple tenderness and enlargement. My compliments on your dog rescue efforts John. Your focus on larger, harder to adopt dogs is admirable. Keep up the good work!
Hey Gord! Thanks for the message! I never saw the stoneware porridge bowls but I feel like I need to find them now! lol Also soy contains phytoestrogen it's not actual estrogen and has no effect on the male body. I did a whole video on which you can watch here: https://www.youtube.com/watch?v=4E4RmtkmvnU I've been eating about 1 block of tofu and a cup of soy every day for about 2 years now and I'm hitting records for weight training still! You can check out the research in the description for more information, or feel free to message me and we can chat further!
Just made this for my son and it is THE BOMB! keep these delicious creations coming please!
I don’t even like porridge and I liked this one. Absolute banger
Ahaha I don't think very many people have actually admitted to liking porridge! Glad you enjoyed it Jack!
It’s your cousin Kim. Justin is always looking for more protein and would like to try this. Can I cook the porridge the night before, leave it in the fridge overnight and then heat it up the next morning for him??
Hi Kim! We generally don't let them sit overnight because let's get real there are never any leftovers in my house lol but I know that you definitely could do this! Just know that overnight the oats will absorb a lot of the milk so when you go to reheat it you may need to add in more soy milk to make it creamier again! You can always message me if you have any other questions 🙂
Thank you so much for the recipes and the pics. Love them all.
No problem Rita! We're glad you're enjoying them so far!
Wow this recipe looks unreal! I'm going to need to try this out next weekend!
Awesome Jason, be sure to let us know how it turns out!
I loved this history, thank you for sharing it❤️
Thanks, mom glad you liked the educational part!