Oats — Recipe 02 of 60
High-Protein Oat & Soy Isolate Porridge
A powerhouse breakfast for anyone looking to build muscle or recover after a hard training session. This warm, filling porridge combines the slow-release energy of oats with the purest form of plant protein available.
Nutrients (per serving)
- Calories
- ~480kcal
- Protein
- ~42g
- Carbs
- ~55g
- Fat
- ~9g
Ingredients
What you need
- 0180g rolled oats
- 0230g soy isolate powder
- 031 tbsp black chia seeds
- 041 tbsp pumpkin seeds
- 05250ml water or plant-based milk
- 061 tsp honey or maple syrup
- 071 pinch of salt
- 081 tsp vanilla extract (optional)
Instructions
How to make it
- 01
Bring water or milk to a light simmer in a small saucepan.
- 02
Add oats and a pinch of salt, stir and cook for 4–5 minutes until thick and creamy.
- 03
Remove from heat and let cool for 1–2 minutes — this step is important before adding the protein powder.
- 04
Stir in the soy isolate powder until fully dissolved and smooth.
- 05
Pour into a bowl, drizzle with honey, and top with chia seeds and pumpkin seeds.
- 06
Add vanilla extract if desired and serve immediately.
The science
Why it's good for you
Soy isolate is the highest-concentration plant protein available, containing all essential amino acids needed for muscle repair and growth. Combined with oats for sustained energy, chia seeds for omega-3, and pumpkin seeds for zinc and magnesium, this bowl covers your post-workout recovery needs in one simple meal.