Oats and Whey: How to avoid clumps

Oats and whey, a classic bodybuilding meal and one of my favorites. It’s packed with protein, cheap, and delicious. There’s only one problem: the gritty, spongy texture of the whey as it curdles when combined with hot oats. Gag your way through a few bowls of that and you may abandon oats and whey entirely.

Through a lot of trial and error, I’ve found a solution to this common problem. To get started, you will need:

1. Oats
2. Whey (my favorite is this brand in cocoa bean)
3. Water
4. A medium pot
5. Measuring cup
6. Bowl
7. Spoon

Step 1

Measure out the water according to the oatmeal directions, pour into your pot, and place over high heat.

Step 2

While waiting for the water to boil, scoop your whey into the bowl out of which you will be eating and add a few tablespoons of water. Mix until you have the consistency of chocolate syrup.

Reconstituting the whey before mixing with oats is the KEY to avoiding clumps of curdled whey.


Step 3

Once the water boils, add oats, reduce heat, and stir. Simmer until thickened, then remove from heat.

Step 4

Now you can add the cooked oats to the bowl already containing your “whey syrup”. Mix it all together and be amazed by the magnificently creamy texture.

Step 5

Now you’re free to add anything else you’d like – be creative! Good choices include nuts, dried fruit, fresh fruit, nut butters, and spices.



My favorite combo is chocolate whey oatmeal with a spoonful of peanut butter mixed in. In the fall, I also like to mix vanilla whey, pumpkin puree, and cinnamon.

Now I’m not going to lie. This is going to look like prison food. Or dog food. But it tastes awesome and it’s an easy way to sneak more protein into one of your meals. In fact, this is my go-to post-workout meal.

What are your favorite combos? Leave your recipes and tips in the comments section.

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  • Reply
    September 1, 2015 at 1:31 pm

    Nice, I do the same thing, though I cook the oats in the mircrowave and mix the whey & liquid in a separate small bowl then pour it on top of the cooked oats. Alternatively I dump some frozen fruit or berries into the hot oatmeal, which cools it off enough so the whey doesn’t clump.

    • Reply
      September 2, 2015 at 12:48 am

      It’s like night and day isn’t it? I love the flavor of oats and whey, but was never a fan of the rubbery granules that result from using hot oats. I’ll have to try it with frozen berries.

      I’m glad someone else has made the same discovery!

      • Reply
        December 10, 2016 at 2:31 am

        Thank you Nate for all the helpful tips I have never tried this recipe but I’m definitely intrigued sine I’m a huge fan of oatmeal. I would like to know how many scoops of whey do you use when you prep this meal? Thanks!

  • Reply
    January 8, 2016 at 2:38 pm

    Hi Nate,
    First, I will congratulate you for such a great work on establishing this website. Great progress on quality through out the time you have been working in it.

    Your recipe is nice, I will give it a try.

    I want to share what I use as post workout (breakfast) in the morning. Might come handy as it is fast and easy to make.
    – 2 Bananas
    – 1 Scoop whey protein
    – 14 almonds
    – 2-3 scoops of oats

    All goes into the blender with cold water, and you are done to Drink it.
    You will fill satisfied until Lunch time and have provided your body with lots essential proteins and nutrients required to maintain a lean body.

    Keep it up with the good work and excellent fashion-groom-nutrition posts.

  • Reply
    March 14, 2016 at 10:12 pm

    I was actually very surprised with this method, it actually comes out like the microwaveable packets of Quaker. Except this way is much healthier and more delicious, you have props Nate because I always had a problem with oats and whey. Thanks Mate!

    • Reply
      March 15, 2016 at 5:53 am

      That’s excellent, Lukas! This method works a little too well and all I ever want to eat is oats and whey, haha.

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