Andie Thueson » Recipes » Fall Lovin’ Pumpkin Spice High Protein Oatmeal Recipe

Fall Lovin’ Pumpkin Spice High Protein Oatmeal Recipe


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I love a big ol’ bowl of oatmeal as part of my morning routine. It’s just good for the soul, especially on a cold fall or winter morning. Not only is it super comforting and delicious it is also a convenient way to sneak in lots of good for you ingredients and get a jump start on your protein intake. Oatmeal makes for a terrific healthy breakfast and is a great way to start your day off right.

Years ago, I learned a nifty trick from The Hungry Girl that rocked my world! I believe she called them slow and grow oats or something along those lines. You’ll start with old fashioned oats. Do not use regular oatmeal or instant oats! Trust me; the old fashion oatmeal works best! And the trick is doubling the amount of liquid to oats ratio and letting the oats simmer over medium-high heat in a medium saucepan on your stove top until it comes to a rolling boil, then reduce and simmer for 10-12 minutes. The slower simmer allows the oats to soak up all the liquid and create a ginormous filling bowl of oats with no increase in calories!

So the base recipe is super simple just remember two cups of liquid ( I use 1 Cup Vanilla Unsweetened Almond and 1 cup Water) to 1 cup oatmeal, boil for a little bit, a reduce to slow simmer for 10-12 minutes producing the creamiest oatmeal you have ever had, I promise!

You could stop right here and top your ginormous bowl of warm oatmeal with toppings of your choice. Here are some of my favorites!

  • Brown Sugar
  • Raisins
  • Maple Syrup
  • Almond Butter
  • Favorite Fresh Fruits
  • Sliced Banana
  • Berries
  • Apples
  • Nuts
  • Chocolate Chips
  • Stevia or another natural sweetener
  • Cocoa Powder
  • Peanut Butter
  • Whipped Cream
  • A splash of almond milk, coconut milk, oat milk, regular milk, or soy milk, whatever you prefer! I like almond milk myself 🙂

Since Fall officially starts this month and all things pumpkin spice are creeping up everywhere, I thought I would jump on the bandwagon and share my favorite pumpkin spice oatmeal recipe! And since I love sneaking in extra protein whenever I can, this high protein oatmeal recipe will give you a jumpstart on hitting your daily protein goal. In this recipe I used my favorite Perk Energy Chai Latte flavored powder with 7G of protein per serving!  Use code “andie” to save 15% – They also have new pumpkin flavors that just came out that would be crazy magical in this recipe! But any vanilla protein powder will work! 

Big Bowl of Pumpkin Spice High Protein Oatmeal
Just editing this photo and getting this recipe ready post has me drooling!
5 from 2 votes

Pumpkin Spice High Protein Oatmeal


  • 1/2 Cup Dry Oats
  • 1 cup Unsweetened Vanilla Almond Milk
  • 1 Cup Water
  • 1 Scoop Scoop Perk Energy Chai Latte Flavor
  • 1/2 Cup Pumpkin
  • 2-3 Packets Stevia or to taste
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg freshly grated is best
  • 1 tsp vanilla
  • 1 TBS Dark Chocolate Chips


  1. Put Oats, Milk, and Water and in a saucepan and bring to a rolling boil for a minute or two stirring constantly. Then reduce heat to a low heat and let simmer for 10-12 minutes. Once the heat is reduced, add all other ingredients. (except chocolate chips and Perk powder). Remove from the eat and let oatmeal thicken for a couple minutes, then whisk in Perk powder and top with chocolate chips and then DIG in!!!

How much protein do I need?

Every person’s body is so different, but to calculate of much protein you require, here is a quick general rule, your protein intake should be 1lb = 1 gram protein, for example, I weigh 130lbs, so I should shoot to eat 130 grams of

Oatmeal, in general, is a good source of protein, with 6 grams of protein per a 1/2 cup dry serving. Oatmeal is a blank canvas, and there are so many minor tweaks you can do to up the protein ante.

Here are my favorite ways to increase the protein content in my oats

  • Hemp seeds will add 10g of protein per 3 TBS serving
  • Egg Whites, one egg white will add 17 grams of protein – not changing the flavor at all
  • A scoop of protein powder – will add 20-25 grams depending on the brand
  • Greek yogurt will turn cooked oats into more of an overnight oats consistency and can add 15-20 grams of protein
  • Flax seeds will add 2 grams of protein per tablespoon
  • Chia seeds will add 2 grams of protein per tablespoon
  • Collagen Peptides will add 10g of protein per scoop
  • Pumpkin seeds will add 4g of protein per tablespoon

I get asked all the time which protein powders I prefer. Here is a quick list of my favorites.

Make sure and check out all my high protein oatmeal recipes:


  1. 5 stars
    Wow! This was beyond delicious!! The perfect breakfast for fall and I can’t wait to make it again and again. Thanks for sharing!

  2. I will be eating this all fall long!! Yum!! It has delicious flavor!

  3. 5 stars
    Tried this for breakfast this morning, and it was absolutely amazing! Definitely making this all through fall! Such great flavor and very delicious. Can’t wait to make this again!

  4. This seems a very tasty oatmeal option for the morning. Thank you 🙂

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