Protein porridge without protein powder

Protein Porridge

Oatmeal is a source of plant-based protein that is particularly popular with athletes. Our 3Bears Porridge Kerniger Classic, for example, has a protein content of 14 g per 100 g. The oat flakes are the perfect basis for a protein-rich meal that provides the body with enough energy before or after exercise.

What is protein porridge?

Due to the high protein content of the oat flakes, porridge is already full of healthy nutritional values ​​and has a very high protein content. By combining it with various protein-containing ingredients, you can turn your porridge into a protein bowl that will strengthen you for your workout or help you replenish your energy stores after exercise. Many athletes also use protein powder. With the right toppings, you can increase the protein content of your porridge bowl even without protein powder.

Ingredients for a protein-rich porridge bowl

The 3Bears Porridge can be prepared with water, milk or plant-based drinks. The porridge with oat drink is particularly creamy and nutritious. Our 3Bears oat drink made from whole grain oats is the perfect complement to the porridge. Preparation with plant milk provides additional valuable nutrients and is more digestible than conventional milk. This makes the 3Bears oat drink combined with 3Bears porridge the perfect duo before exercise.

With various toppings, the porridge can be transformed into the ideal sports meal. The protein content increases with quark or soy yogurt. Chia seeds or ground linseeds supplement the protein porridge with healthy fats (omega-3 fatty acids) and micronutrients: calcium, magnesium and iron.

Another popular topping for porridge is nut butter. The nutty taste not only goes well with porridge, but also provides nutrients that are essential for a fit diet. With a protein content of 15 g per 100 g, almond butter, for example, is a popular topping that is also rich in protein.

Fitness facts about porridge

  • Whole grain oats are full of micronutrients. The magnesium it contains supports regeneration after exercise and has a relieving effect on muscle cramps.
  • With 14g protein per 100g, porridge is a plant-based protein bomb. The high protein content is particularly important for building muscle.
  • During exercise, the glycogen stores in the muscles are stressed or emptied. The high carbohydrate content of porridge ensures that glycogen stores are replenished before and after exercise.

    Recipe for protein porridge without protein powder

    The recipe is perfect for a protein-rich porridge meal without protein powder. The most important nutrients are covered with various seeds, nuts and fruits.


    For 2 people:

    • 100 g 3Bears Porridge A hearty classic
    • 300 ml oat milk
    • 2 tbsp almond butter
    • 2 tbsp ground flaxseeds
    • 3 tbsp quark


    • Fresh berries
    • 1 banana
    • 2 figs
    • Chopped almonds


    For the protein porridge, mix 100 g of 3Bears Porridge Kerniger Classic with 300 ml of 3Bears Oatdrink in a pot and simmer gently. As soon as the porridge has a creamy consistency, stir in the almond butter, the ground linseeds and the quark and let it steep for 2-3 minutes.

    Divide the protein porridge between two bowls and serve with fresh berries, figs, banana and chopped almonds.

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    1 comment


    I find this article really interesting. I would like a 3bears proteic variety of porridge!

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