The Best Peanut Butter Oatmeal Recipe For Bodybuilding

Oatmeal is a classic breakfast food, and adding peanut butter can make it especially nutritious and satisfying. This recipe is perfect for bodybuilding, as it provides plenty of protein and fiber to help you start your day energized and fueled. Plus, it’s simple to make and only takes a few minutes.

Best Peanut Butter Oatmeal Recipe for Bodybuilding

This oatmeal recipe is extremely rich in protein, carbohydrates, fiber, and healthy fats. This balance will help you build lean muscle mass, improve your metabolism, and rev up your energy levels for the day ahead. The oatmeal adds slow-releasing complex carbs to fuel your workouts while peanut butter provides plenty of dietary fat to keep you feeling full.

Macro Breakdown & Calories

  • Calories: 456
  • Carbohydrate: 51.8 g
  • Protein: 30.2 g
  • Fat: 16.4 g

The oatmeal adds slow-releasing complex carbs to fuel your workouts while peanut butter and protein powder provides plenty of protein to keep you feeling full, help your body recuperate from heavy workouts, and push even harder during future sessions. 

Peanuts and peanut butter also offer some healthy fats which have been shown to improve testosterone production, which is essential for muscle growth. They also contain magnesium and potassium, both of which are important dietary supplements to improve muscle recovery after intense workouts. 

Banana is used as a topping here to add some sweet flavor and provide many vitamins and minerals including Vitamin B6, potassium, manganese, biotin (which is important for healthy hair), vitamin C (for stronger immune system function).

For more oatmeal recipes, check out these 9 Best High-Protein Bodybuilding Oatmeal Recipes.


peanut butter oatmeal recipe for bodybuilding
  • Oatmeal: I used quick oats and made them in the microwave, but feel free to use any kind of oats that you’d like and follow package directions to prep. Keep in mind, though, to chose just plain oats and check the ingredients to avoid any added sugars or flavors. Want more info about oats for bodybuilders? We’ve got you! 
  • Peanut Butter: I recommend using a natural peanut butter that doesn’t contain any added sugar or oils not only because it is better for you, but because it makes for an easier-to-drizzle topping.
  • Banana: Feel free to mash the banana in the recipe or even use frozen banana if that’s all that you have on hand. Just add it to the oats in the microwave to thaw. 
  • Peanuts: I’ll always recommend the least processed version of foods to exclude and added sugars or oils, so I used raw unsalted nuts for this recipe.
  • Protein Powder: Peanut butter or vanilla flavored protein powder goes the best with this recipe to really highlight the nutty flavor, however, feel free to use chocolate, unflavored, or any other flavor powder that you have.

How To Make The Best Peanut Butter Oatmeal Recipe For Bodybuilding

Step 1

Step 1 on how to make the best peanut butter oatmeal recipe for bodybuilding: Start by cooking your oatmeal.

Start by cooking your oatmeal. Combine the oats with 1/2 cup water and cook in the microwave for 2 minutes. You can also make these oats on the stove with the same ratio of water to oats. If you are subbing another liquid (like milk), you’ll still use the same methods.

Step 2

step 1 on how to make the best peanut butter oatmeal recipe for bodybuilding: Once cooked, top the oats with protein powder, peanuts, and sliced banana.

Once cooked, top the oats with protein powder, peanuts, and sliced banana. As I mentioned before, you can also mash the bananas if that is how you prefer to eat them!

Step 3

Top it off with a scoop or drizzle of natural peanut butter on top, then mix it all up and enjoy!

Check out these 15 Bodybuilding Breakfast Ideas (For Bulking or Cutting) for other breakfast recipes.


Higher Calorie For Bulking

Add more calories to this recipe by increasing the amount of peanuts, peanut butter, or protein powder in the recipe. 

You can also add different toppings such as other nuts, coconut flakes, or fruit. You could even swap out the water for coconut milk or whole milk when cooking the oats for a creamier and higher calorie breakfast. 

  • Add 1 tablespoon of nuts: +45 kcal
  • Add 1 tablespoon of coconut flakes: +35 kcal
  • Add 1 tablespoon peanut butter: +90 kcal
  • Add 1 scoop protein powder: +110 kcal
  • Swap water for 1% milk: +70 kcal

Low Calorie For Cutting

Reduce calories in this recipe by omitting or halving some of the toppings. 

You can also replace the peanut butter with pb2 powder, which has half of the calories as the former.

  • Reduce peanut butter to ½ tablespoon: -45 kcal
  • Replacing 1 tbs peanut butter with 1 tbs pb2: -55 kcal

Other Customizations

You can make other adjustments to this recipe by swapping out the banana for a different fruit as well as changing to a different flavor of protein powder. 

You can even used almond or cashew butter and nuts instead of peanuts if you have a peanut allergy. 

Just keep in mind, though, that these nuts are lower in protein than peanuts. 

How To Store & Meal Prep: 

Store oatmeal in the refrigerator overnight or for up to 3 days before reheating for breakfast. 

If you want oatmeal hot rather than cold, simply heat oats back up on the stovetop with a splash of water to loosen them up.

Other Oatmeal Recipes For Bodybuilding

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Peanut Butter Oatmeal

The Best Peanut Butter Oatmeal Recipe For Bodybuilding

  • Author: Kelsey Butler
  • Total Time: 7
  • Yield: 1 1x
Save Recipe


This peanut butter oatmeal recipe is a powerhouse of protein and carbs. It’s also quick, easy to make, and delicious! This will help you get your day off on the right foot- or give you energy after a workout.


Units Scale
  • 1/4 c oats
  • 1 scoop whey protein powder
  • 1 tablespoon raw, unsalted peanuts
  • 1/2 banana, sliced
  • 1 tablespoon natural peanut butter


1. Cook oatmeal with ½ cup water in the microwave for 2 minutes.

2. Top with protein powder, peanuts, and bananas.

3. Drizzle with peanut butter.

4. Mix and enjoy!


If you want to prep this oatmeal beforehand, you can store it in the fridge for up to 3 days.

  • Prep Time: 5
  • Cook Time: 2
  • Category: Breakfast
  • Method: Microwave
  • Cuisine: Bodybuilding Meals


  • Serving Size: 1
  • Calories: 456 kcal
  • Fat: 16.4 g
  • Carbohydrates: 51.8 g
  • Protein: 30.2 g

About The Author

Kelsey Butler

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.

Why Trust Our Content

FeastGood logo

On Staff at, we have Registered Dietitians, coaches with PhDs in Human Nutrition, and internationally ranked athletes who contribute to our editorial process. This includes research, writing, editing, fact-checking, and product testing/reviews. At a bare minimum, all authors must be certified nutrition coaches by either the National Academy of Sports Medicine, International Sport Sciences Association, or Precision Nutrition. Learn more about our team here.

Have a Question?

If you have any questions or feedback about what you’ve read, you can reach out to us at We respond to every email within 1 business day.