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1000 Calorie Oatmeal for Weight Gain

This high calorie oatmeal contains over 1000 calories in a single serving! It’s an easy 5 minute recipe that’s perfect for people who are looking to gain weight or bulk up.

It’s packed with a wide range of healthy nutrients, including 58 grams of proteins, healthy fats, complex carbohydrates, vitamins, and minerals. 

High calorie oatmeal in a bowl topped with banana and nut butter.

This recipe can be made in the microwave or on the stove, depending on your preference. It takes about 5 minutes to prep and cook in the microwave and 7 minutes to make on the stove.

Step by Step Video Instructions (Microwave Method)

Ingredients and Substitutes

The great thing about this oatmeal is that it’s very adaptable. You can easily adjust the ingredients and flavors without changing the cooking method. So you aren’t stuck with the same repetitive breakfast every day.

  • Oats: You can use rolled oats for a chewer texture or quick oats if you’re short and time and prefer a softer texture.
  • Full-Fat Milk: Use full-fat milk as it adds more calories and creaminess. If you have a lactose intolerance, you can substitute whole milk for oats milk or almond milk.
  • Almond Butter or Peanut Butter: Use your favorite nut butter; I like to alternative between almond butter and peanut butter. They both add a rich, nutty flavor to the oatmeal while adding healthy fats and protein. If you have a nut allergy, use a seed butter instead, like sunflower seed butter.
  • Maple Syrup: Adds a delicious natural sweetness and antioxidants to your oatmeal. If you prefer, you can swap it for honey.
  • Protein Powder: I used chocolate-flavored protein powder, but feel free to use vanilla or strawberry, depending on your preference. You can also use non-flavored protein powder and a tablespoon of cocoa powder if you have non-flavored protein powder.
  • Banana: Adds more calories, vitamins and minerals to your breakfast. If preferred, swap the banana for a handful of fresh berries.
Ingredients for the high calorie oatmeal portioned  and on a kitchen counter

Expert Tips: Selecting the Best Protein Powder

The type of protein powder you use will affect the overall texture and nutrition of the oatmeal. Here are my guidelines for choosing a protein powder for oatmeal based on my experience and testing:

  • Casein Protein Powder: Gives the oatmeal a thicker texture and is a great choice if you prefer a creamier oatmeal. However, it absorbs more liquid, so you’ll need to add an extra 1/2 of liquid to your oatmeal to maintain the right consistency. This slow-releasing protein is ideal for a meal before a long day or at bedtime.
  • Brown Rice Protein Powder: A vegan and gluten-free option, brown rice protein mixes well and is available in various flavors such as vanilla, chocolate, and plain. Be mindful of the brand as some can have an earthy flavor, which might not be appealing to everyone.
  • Whey Protein Powder: Whey is the go-to protein for ease of use and availability. It doesn’t thicken the oatmeal as much as casein or brown rice proteins, making it a good option if you prefer a less viscous consistency. Whey protein absorbs quickly, making it an excellent choice for post-workout recovery or after being fasted for some time, for example, breakfast.

Additional Tip for Enhancing Flavor

  • Spice It Up: To keep things spiced up, you can add spices to mix up the flavors of your oatmeal. Cinnamon and nutmeg are good choices.
Oatmeal topped with banana and nut butter

Storage and Leftovers

If you have any leftover oatmeal, let it cool to room temperature and then transfer it to an airtight container. You can store it in the refrigerator for up to two days.

If the oatmeal has thickened too much in the fridge, you can mix in a little milk or water before reheating to bring back its creamy consistency.

To reheat the oatmeal, place it in the microwave and heat it to medium power. Start with one minute, stir, and continue heating in 30-second intervals until the oatmeal is hot throughout.


Do I need to use protein powder?

No, using protein powder is not essential, although it does increase the protein content of the oatmeal. If you prefer not to use it, simply omit it from the recipe.

How can I adjust the sweetness of the oatmeal?

This recipe uses maple syrup as a natural sweetener, but you can easily adjust the sweetness to your liking. Feel free to increase or decrease the amount of maple syrup or substitute it with honey, agave nectar, or even a sugar-free sweetener if you are monitoring your sugar intake.

Can I use water instead of milk?

Yes, you can cook the oatmeal using water instead of milk at a 1:1 ratio. This substitution will lower the calorie content and creaminess, but it’s a suitable option for people who prefer not to use milk.

Is there a vegan option for this oatmeal?

To make this oatmeal vegan, replace the full-fat milk with a plant-based alternative such as almond or oat milk. And make sure that the protein powder and other ingredients like nut butter are also vegan-friendly.

More Recipes You May Like:

If you liked this recipe, try one of my other high calorie breakfast recipes:

This oatmeal recipe was slightly adjusted on the 4th of May 2024 to include slightly more milk and less oats. This is because I found the oatmeal to be slightly too thick while retesting this recipe.

High calorie oatmeal in a bowl topped with banana and nut butter.

High Calorie Oatmeal for Weight Gain

This high-calorie oatmeal only takes 5 minutes to make and contains 1000 calories. It uses a handful of everyday ingredients, making it excellent for breakfast for easier weight gain!
5 from 2 votes
Prep Time 1 minute
Cook Time 4 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1
Calories 1001 kcal


  • 1 Saucepan optional


  • ¾ cup Rolled oats or quick oats
  • 1 ½ cup Full-fat milk
  • 2 tbsp Almond butter or peanut butter
  • ½ tbsp Maple syrup or honey
  • 1 oz Chocolate protein powder or other flavor/non-flavored, check the recipe notes


  • 1 tbsp Almond butter or peanut butter
  • 1 small Banana sliced


Microwave Instructions

  • In a microwave-safe bowl, combine oats, milk, 2 tbsp almond butter, maple syrup, and protein powder.
  • Microwave on high for 3 minutes. Stir halfway through to ensure even cooking.
  • Continue heating in 30-second increments, stirring each time, until the oatmeal reaches your desired consistency.

Stovetop Instructions

  • In a saucepan, combine oats, milk, 2 tbsp almond butter, and maple syrup.
  • Bring the mixture to a boil, then reduce heat and simmer, stirring occasionally, until most of the liquid is absorbed, about 4 minutes.
  • Remove from heat. Stir in the protein powder until well incorporated. If the oatmeal is too thick, add a little more milk to achieve your preferred consistency.


  • Let the oatmeal rest for a few minutes to thicken further.
  • Top with 1 tbsp almond butter and sliced banana, and serve warm.


  • How to make the oatmeal thicker: Cook the oatmeal for longer until you have your desired consistency.
  • How to make the oatmeal thinner: Mix more milk into it to have your desired consistency.
  • Types of Protein Powder: Use casein for slower protein absorption, which is great for long intervals between meals. Use a fast absorbing protein for breakfast and post-workout like whey protein.
  • Protein Powder Flavor: While chocolate protein powder is used here, feel free to experiment with vanilla, strawberry, or unflavored powder. For a chocolate taste without protein flavor, add a tablespoon of cocoa powder to unflavored protein.


Calories: 1001kcalCarbohydrates: 105gProtein: 59gFat: 43gSaturated Fat: 13gPolyunsaturated Fat: 8gMonounsaturated Fat: 16gCholesterol: 97mgSodium: 402mgPotassium: 1550mgFiber: 11gSugar: 44gVitamin A: 760IUVitamin C: 9mgCalcium: 640mgIron: 6mg
The nutritional information provided is calculated using a Nutrition API, which totals the nutrition content of all the ingredients and divides it by the number of servings. These values are approximate and can vary depending on the preparation and origin etc.
Tried this recipe?Let us know how it was!

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