(High-Fiber, Blood Sugar Friendly & Actually Filling)
If you’ve ever made a bowl of oatmeal and been starving 90 minutes later… this is not that.
This is the oatmeal that actually keeps you full.
Packed with protein, loaded with fiber, and ready in about 4 minutes on the stovetop, this bowl is creamy, cozy, and built to support blood sugar balance — not spike it.
With nearly 30g protein and 14–16g fiber, this isn’t just breakfast. It’s a macro-balanced, hormone-supportive power bowl that fits perfectly into a high-protein, gluten-light lifestyle.
Why This Oatmeal Is Different
Regular oatmeal = mostly carbs.
This oatmeal = strategic.
We’re adding:
- Chia seeds → fiber + omega-3s
- Flax meal → hormone-supportive lignans + extra fiber
- Whey or vanilla protein powder → blood sugar stability + satiety
- Milk of choice → creaminess + added protein if using dairy
The result? Thick, creamy, almost pudding-like oats that digest slowly and keep you satisfied for hours. It’s basically a hybrid between oatmeal and hot chia pudding.
Taste & Texture
This oatmeal is:
- Creamy
- Slightly nutty
- Warm cinnamon-forward
- Thick and satisfying
- Not watery or gluey
The flax gives it depth. The chia gives it body. The protein keeps it smooth and balanced instead of overly sweet. It feels indulgent — but it’s extremely strategic.
Macro Breakdown (Entire Bowl)
Using unsweetened almond milk + whey protein:
- Calories: ~410–430
- Protein: 28–30g
- Carbs: 35–38g
- Fat: 18–20g
- Fiber: 14–16g
This qualifies as high protein and absolutely qualifies as high fiber (anything over 10g per serving is significant). If you use dairy milk, protein increases. If you use a plant protein, macros may vary slightly.
Tips for Perfect Texture
- Stir frequently once boiling — flax thickens quickly.
- If using plant protein, lower heat slightly to prevent chalkiness.
- For extra creaminess, stir protein powder in after cooking instead of before.
- Add liquid gradually if you like thinner oats.
Substitutions
Make it dairy-free:
Use almond, oat, or cashew milk + plant-based vanilla protein.
Make it extra high-protein:
Use Fairlife or regular dairy milk for an extra 8g protein.
No whey?
Vanilla collagen works, but it won’t thicken as much.
Lower fat version:
Reduce flax to 1 tbsp and skip chia.
Extra fiber version:
Add 1 tbsp psyllium husk (start small — it thickens FAST).
Topping Inspiration
This oatmeal pairs beautifully with fresh berries, sliced banana, a drizzle of almond butter, or a spoonful of Greek yogurt. You can also stir in dark chocolate chips or top it with chopped walnuts for extra crunch.
Because the base is lightly sweet and cinnamon-forward, it complements both fruity and nutty toppings well.
Storage and Meal Prep
While it’s best fresh, you can absolutely make this ahead. Store it in the refrigerator for up to three days. It will thicken overnight, which is completely normal. When reheating, add a splash of milk and stir until creamy again.
This makes it perfect for busy mornings when you still want something warm and macro-balanced.
if you like High Protein Cinnamon Flax Oatmeal, try these other recipes!
Healthier No Bake Reese’s Peanut Butter Cup Bars
Nourishing Banana Date Cobbler With Homemade Ice Cream
Dreamy Blueberry Banana Bread Gluten-Free Scones (Plant-Based!)
No Bake Pistachio Cheesecake Brownie Cups
8-Ingredient Banana Chocolate Chip Breakfast Cookies (No Refined Sugar)
Nourishing No Bake Blueberry Cheesecake With Date Sweetened Crust
No Bake Double Chocolate Bliss Rolls
The Best No Bake Peanut Butter Chocolate Cheesecake
Gluten-Free Peach Cobbler With Creamy Burrata Ice Cream
No Bake Plant Based Vanilla Cinnamon Crumble Cheesecake
Nourishing Vegan Protein Granola Ice Cream & Cinnamon Coconut Sugar Peaches
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High Protein Cinnamon Flax Oatmeal
Ingredients
Method
- Add everything to a small saucepan.
- Bring to a gentle boil over medium heat.
- Once bubbling, stir frequently and reduce slightly.
- Cook for about 4 minutes until thick and creamy.
- It cooks fast because chia + flax absorb liquid quickly. Don’t walk away.
- If it thickens too much, add a splash of milk to loosen. Top with your favorites and enjoy!
