High Protein Custard Oats: A Creamy Stovetop Breakfast
Learn how to make high protein custard oats — a creamy, custardy breakfast bowl with around 40g protein per serving. Ready in 5 minutes with simple swaps for any diet.
Key nutrients per serving
Updated 2026-10-05
Ingredients
Instructions
4 steps · about 7 minutes total
Simmer the oats
Combine the oats and milk in a saucepan and simmer over medium heat for 3-4 minutes, stirring often, until thick. (Microwave option: combine in a large bowl, microwave 90 seconds, stir, then 60 seconds more.)
Make the protein slurry
In a small bowl, whisk the protein powder with a splash of cold milk until completely smooth — no dry pockets.
Stir it in
Remove the oats from the heat. Stir in the protein slurry, then fold in the egg whites if using; the residual heat cooks them into silky ribbons and sets the custard texture.
Top and serve
Spoon into a bowl and top with berries, a spoonful of nut butter, seeds, or a drizzle of maple syrup.
Why this helps
High-protein breakfasts
Half a cup of oats plus whey protein and egg whites lands this bowl at about 39 g of protein per serving — calculated from USDA FoodData Central ingredient data — in roughly five minutes on the stovetop. A practical template for training days or anyone front-loading protein at breakfast.
Nutrition facts
per serving · % DV- Calories 390 kcal20%
- Protein 38.7g77%
- Total Carbohydrate 38g14%
- Dietary Fiber 0.9g3%
- Total Sugars 9.5g19%
- Total Fat 8.8g11%
- Sodium 189mg8%
Vitamins & minerals
- Iron 2.2mg12%
- Calcium 368mg28%
- Potassium 594mg13%
- Vitamin C 0mg0%
*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 1).
Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.
Questions, answered
About 5 minutes on the stovetop or 2–3 minutes in the microwave.
Yes — fold in Greek yogurt, cottage cheese, or extra egg whites off-heat for a protein boost.
Not ideal — steel-cut oats need 20+ minutes to cook and won't get the same custardy texture. Stick with rolled or quick oats.
They thicken into a pudding-like texture cold, which some people prefer. Add extra liquid if you want it looser.
Whey isolate blends smoothest. For plant-based, choose a pea/rice blend or soy — single-source pea can turn gummy.
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