Proats Recipe | Salted Caramel Protein Oats

This proats recipe will put an end to mid-morning hunger pangs once and for all.

Your time is precious in the mornings and you need a healthy breakfast, stat, so give this healthy, throw-’em-together proats recipe (protein oats) a go when you have zero patience for morning cooking.

We all know breakfast is one of the most important meals of the day, so going without isn’t an option, but dragging yourself out of bed to cook a healthy breakfast is the last thing on your mind when you’ve already snoozed your alarm 17 times in 1 minute intervals. Well, never fear, these overnight protein oats, or proats as they’re better known, are on hand to fix your morning dilemma. They’re super filling – keeping your hung pangs at bay until lunch time.

Oats are brimming with beta-glucans – a fiber that slows digestion and keeps you going all morning. By adding a scoop of protein to your oats, your body will release satiety (fullness) hormones, and the oats will also become super-tasty – bonus!

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proats recipe


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  • 50g rolled oats
  • 10g almonds
  • Handful mixed berries
  • 1 scoop Impact Whey Protein (try Salted Caramel flavor)
  • 100ml milk (of choice)


1. First, mix the rolled oats, fruit, nuts and protein powder in a sealable container or a bowl.

2. Pour the milk over and mix well.

3. Seal the proats with the lid or a little plastic wrap and refrigerate for at least 2 hours or overnight.

4. Wake up happy knowing breakfast is ready!

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Nutritional Facts

Amount per serving

Calories 343
Total Fat 10g
Total Carbohydrates 39g
Protein 27g

Jennifer Blow

Jennifer Blow

Writer and expert

Jennifer Blow has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

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