Microwave Protein Oatmeal Cups
Dorm-room friendly high-protein oatmeal made entirely in the microwave — just add water, zap, and eat. Perfect for busy college mornings with zero cooking skills required.
PROTEIN 30g
CALORIES 380
P:E RATIO 7.9
TIME 6m
YIELD 1
P:E 7.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1/2 cup rolled oats CARB BASE
1 scoop vanilla protein powder FLAVOR
2 tablespoons powdered peanut butter (PB2) DAIRY
1 tablespoon chia seeds FLAVOR
1/2 cup water FLAVOR
1/4 cup low-fat milk DAIRY
1 small banana, sliced FLAVOR
1 teaspoon cinnamon FLAVOR
Pinch of salt FLAVOR
MEAL PREP LOGISTICS
- Storage: Pre-mixed dry ingredients keep in sealed jars or bags for up to 2 months at room temperature.
- Batching: Use a bowl much larger than you think — oatmeal bubbles up dramatically in the microwave.
- Reheat: Best made fresh. If made ahead, add a splash of milk and microwave for 1 minute.
EXECUTION STEPS
01
THE MACRO PREP
In a large microwave-safe mug or bowl, combine rolled oats, protein powder, powdered peanut butter, chia seeds, cinnamon, and salt. Stir to mix.
02
VEGGIE STEAM-SAUTÉ
Add water and milk, stir well to eliminate any lumps.
03
VEGGIE STEAM-SAUTÉ
Microwave on high for 2 minutes. Remove, stir thoroughly, then microwave for 1 additional minute.
04
THE ASSEMBLY
Let sit for 1 minute (it will thicken as it cools slightly). Top with sliced banana and enjoy.