Last updated: 16/10/2022

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Welcome to our big protein porridge test 2022. Here we present all the protein porridges we have tested. We have compiled detailed background information and added a summary of customer reviews on the internet.

We want to make your purchase decision easier and help you find the best protein porridge for you.

You will also find answers to frequently asked questions in our guide. If available, we also offer interesting test videos. Furthermore, you will also find some important information on this page that you should definitely pay attention to if you want to buy a protein porridge.


  • Protein porridge can support a balanced, healthy lifestyle and help you lose weight.
  • Athletes in particular use protein porridge for muscle building and regeneration due to its high protein content.
  • You can prepare a savoury or sweet protein porridge – it all depends on your personal taste. Prepared as an Overnight Oat, it is stress-free and a quick breakfast in the morning.

The Best Protein Porridge: Our Picks

Guide: Questions you should ask yourself before buying Protein Porridge

Who is Protein Porridge for?

Protein Porridge is suitable for anyone who is aiming for a healthy, balanced diet and lifestyle.

Protein Porridge is also suitable for weight loss. The motto here is: Less is more. The long-chain carbohydrates in protein porridge keep you full for a long time.

Protein porridge is also a good source of protein for weight loss after exercise and can enhance the training effect.

Athletes in particular benefit from the effect of protein porridge. The increased protein content in protein porridge helps you build muscle and promotes muscle regeneration.

You can read more about what other foods are beneficial for building muscle here:

Protein porridge is also suitable for you if you have a gluten intolerance or want to eat less gluten. Oats do not contain gluten.

It is also suitable for anyone who wants to enjoy a warm breakfast in the morning.

You can refine your porridge with various toppings – blueberries taste super good in the berry season. (Image source: / iha31)

Is Protein Porridge healthy?

Protein porridge has many benefits for your health and can keep up with many superfoods. Protein porridge consists mainly of oat flakes.

These keep you full for a long time due to their long-chain carbohydrates. The carbohydrates are also perfect for a healthy diet, as they mainly consist of unsaturated fatty acids.

You can read more about oatmeal and its effects here:

Due to the added protein and the protein already contained in the oatmeal, you also get enough power for the day. Oatmeal is a great source of protein for vegetarians because it contains vegetable protein.

Did you know that protein porridge also makes you beautiful?

Thanks to the B vitamins and trace elements such as zinc, magnesium and manganese, your hair will be shiny, your skin more radiant and your fingernails more robust.

Oatmeal is also rich in fibre. It speeds up digestion and fills you up faster. A daily fibre intake of 30 g is recommended.

Cravings are prevented mainly by the high magnesium content in oatmeal. They cause the blood sugar to rise more slowly and thus ensure a long-lasting feeling of satiety. Magnesium also helps to prevent muscle cramps.

Another benefit of protein porridge is the anti-inflammatory effect of the antioxidants it contains.

Protein porridge is also a vitamin kick for your body. It contains vitamins B1, B5, K and folic acid. The vitamin effect can be enhanced by using fruit as a topping.

The healthy benefits of protein porridge are summarised here for you:

Benefit Effect
Long-chain carbohydrates Keep you full longer and provide your body with energy.
Vegetable protein Particularly suitable for building muscle and promoting muscle recovery.
Vitamins Vitamins are the elixir of beauty for your skin, nails and hair.
Dietary fibres Keep you full longer and get your digestion going. They support an intact gastrointestinal function.
Antioxidants Anti-inflammatory and scavenge free radicals.
Trace elements: Magnesium, Zinc, Manganese Are not only a beauty aid- Magnesium also has a cramping effect and helps against stomach cramps and muscle tension.

You can read more about how you can accelerate your muscle regeneration here:

What are the nutritional values of Protein Porridge?

Protein porridge provides a high proportion of the nutrients your body needs for the day and is therefore a real all-rounder.

Per 100 g, Protein Porridge contains 28 g protein, 45 g carbohydrates and 7.6 g fat. The fat, however, consists exclusively of dietary fibre.

Nutritional values Per 100 g
Calorific value 374 kcal
Protein 28 g
Carbohydrates 45 g
Fat 7.6 g

Protein Porridge is very rich in nutrients. However, it should be noted that just under half of the nutrients provided are carbohydrates. Another 30 % of the nutrients consist of protein components and about 20 % of fat.

By the way, you can easily increase the nutrients yourself. Simply add quinoa or beech wheat to your porridge or use nutrient-rich toppings.

Chia seeds or goji berries are superfoods that have a very high nutrient content and make great toppings in porridge. Using milk instead of water can also significantly increase the nutrient content.

How much does Protein Porridge cost?

Protein Porridge is in the high price range. The usual amount of 420-450 g starts at 14 €. The average price of a 1 kg supply of protein porridge starts at 40 €.

All money-savers can make protein porridge themselves and save money.

grams price
500 g 14€-20 €
750 g 25-30 €
1,000 g 40-50 €

What are the alternatives to Protein Porridge?

A good substitute for protein porridge is to replace oatmeal with alternative, gluten-free bases.

For example, brown millet, quinoa, rice cereal, millet, amaranth or buckwheat are great alternatives. This way you’ll never get bored with breakfast.

  • Brown millet
  • Quinoa
  • Rice or buckwheat semolina
  • Millet or millet semolina
  • Rice, millet or quinoa flakes
  • Amaranth
  • Buckwheat

Alternatively, you can also use protein muesli. You can find out which one is right for you and which different varieties are available here:

For a culinary experience, you can simply mix oatmeal with one or more of the alternatives listed. It’s bound to taste delicious.

By the way, the porridge tastes best if you let it swell overnight in the fridge. That way, the flavour unfolds even more. (Image source: / bubithebear)

What Types of Protein Porridge are there and which one is right for you?

What are the benefits and drawbacks of savoury Protein Porridge?

Hearty protein porridge is particularly suitable for you if you are a hearty connoisseur who prefers to forego a sweet taste in the morning or who likes to eat protein porridge in the evening or for lunch.

How about topping it with delicious feta cheese, for example?

  • Tasty at any time of day
  • Rich toppings
  • Can be enjoyed hot or cold
  • Very high in calories
  • Portion size must be well estimated

What makes sweet Protein Porridge special and what are its advantages and disadvantages?

Sweet protein porridge is perfect for you if you’re a real sweet tooth in the morning and just can’t do without the sugary taste in the morning.

Sweet porridge can be topped with many different foods, such as fruit, honey, nuts or a tablespoon of chocolate.

  • Can be enjoyed warm or cold
  • Enjoyable in many ways
  • Quickly a sugar bomb due to toppings
  • Portion size must be estimated

Buying Criteria: These are the Factors you can use to compare and evaluate Protein Porridge

In the following, we will show you which aspects you can use to decide between the many possible protein porridges.

The criteria you can use to compare protein porridges include:

In the following paragraphs, we will explain what each criterion is.


The amount to buy depends on how often you eat protein porridge. Basically, the product lasts a long time, which is why people like to use the stock pack in order to benefit from cost synergies.

You can often buy 250 g to 500 g of the product in shops. In the meantime, stock packs of 750 g to 1,000 g are increasingly offered on the internet.

50 g of oatmeal already covers one third of the daily requirement in many areas of the body such as biotin and dietary fibre.


Protein porridge is now available in many different flavours. Besides the classic protein porridge, there are now protein flavours with vanilla flavour, chocolate flavour, berry flavour and many more.

Citrus fruits are particularly suitable as a fresh topping. It tastes even better in summer. (Image source: / braetschit

So there should be a flavour for every gourmet. If you don’t like added flavour enhancers, you can simply use the classic protein porridge.

You can also vary the taste of your protein porridge yourself. Instead of milk, you can use water or almond milk, oat milk or rice milk.

Almost anything is suitable as a topping. Cheese, vegetables, fruit, honey or nuts.

Protein content

Classic oatmeal already has a high protein content on its own, with approx. 10 g per 100 g. Protein porridge has a significantly higher protein content.

Depending on the manufacturer, it contains between 23-28 g of protein per 100 g. By adding milk and protein toppings, the protein content can even be increased on its own.

Sugar content

Oat flakes themselves contain hardly any sugar. However, due to added substances in protein porridge, the sugar content varies greatly.

So you should take special care to choose a low-sugar variety to support a healthy diet.

You should also make sure that your toppings are low in sugar. Otherwise your insulin level will quickly skyrocket.


Another criterion is whether the protein porridge, and therefore the oatmeal, is organic. You can recognise the organic label on all protein porridge packaging that bears this inscription.

Organic cultivation means that modern pesticides and artificial fertilisers are not used.

The green EU organic label guarantees sustainable production, environmental protection, quality and animal welfare standards.

Preparation time

In principle, Protein Porridge is a quick dish that you can prepare the night before as Overnight Oats or quickly in the evening.

But again, the preparation time varies between five and 15 minutes, depending on the manufacturer. So if you want to prepare it quickly in the morning, go for the quick version.

Meanwhile, protein porridge is also available for the microwave. This is particularly quick and you don’t have to worry about the milk boiling over.

Facts worth knowing about Protein Porridge

How do I prepare Protein Porridge?

Protein porridge is quick and easy to prepare. You choose a desired amount of protein porridge as a base and set it aside.

Meanwhile, heat water or milk, depending on your preference, and then stir in the Protein Porridge. Leave to infuse for around 5-10 minutes and then stir again.

Then you can refine the porridge with toppings that you like best.

By the way, 50 g of protein porridge corresponds to one serving size.

Is protein porridge suitable for weight loss?

Protein porridge contains many important nutrients that your body needs. It also keeps you full longer, which promotes calorie loss.

However, self-discipline is important here. Protein porridge is basically healthy and ideal for losing weight, but only in small quantities and with selected, healthy toppings. With sugary toppings it quickly becomes a sin.

If you want to lose weight, a change in diet is also recommended to achieve better results quickly. In this article you will find useful tips for your change:

Which toppings are suitable for Protein Porridge?

A wide variety of toppings are suitable for porridge. For example:

  • Fruit
  • Nuts
  • Seeds
  • Chocolate
  • Peanut butter
  • Honey, agave syrup
  • Vegetables
  • Cheese
  • Cinnamon, sugar, vanilla, aniseed

Image source: / 118170155