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It’s time for protein-packed chickpea oatmeal! This recipe is incredibly fast to make in the microwave, and after multiple rounds of testing, we’ve nailed the proportions so you do’t even taste the chickpeas (they just add satiating protein and fiber!).

A bowl of chickpea oatmeal topped with blackberries, blueberries, raspberries, and brown sugar, with a spoon resting in the oatmeal.
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Oats just got an upgrade

  • Egg-free: I love my egg white oatmeal, but a lot of friends can’t have eggs, and that’s where this high-protein oatmeal comes in!
  • Ready in 5 minutes: The microwave is the best for this quick vegetarian breakfast! Because it’s so fast it’s also great for a back-to-school breakfast during busy mornings.
  • A plant-based breakfast idea: Not only is this a vegetarian breakfast with chickpeas, but it’s vegan too.
A bowl of chickpea oatmeal topped with banana slices, blueberries, raspberries, and blackberries, with a spoon and a drizzle of syrup. Plates of berries and a mug are in the background.

Here’s what you’ll need

The ingredient list is short but effective. Just be sure to use the right oats. Jump down to the recipe card for exact measurements.

  • Rolled Oats: It’s important to use rolled oats for this recipe because each type of oats has a different cook time.
  • Chickpeas: Drained, canned chickpeas are what I prefer to use, but you can cook dried ones to use, too. I only use 1/4 cup because any more and you can taste them. You can add more, but the oats will start to become more of a chickpea porridge.
  • Flavor Makers: A little brown sugar, cinnamon, vanilla, and salt help elevate this microwave oatmeal with protein. Feel free to use maple syrup or honey in this healthy oatmeal with hidden protein.

Can I make this with steel-cut oats?

Yes, but I would recommend cooking the steel-cut oats first according to package instructions and then stirring in the mashed chickpeas.

A flat lay of ingredients in bowls and jars: chickpeas, water, brown sugar, rolled oats, vanilla, salt, and cinnamon, each labeled with text.

microwave in short bursts

As the oatmeal cooks, it can rise quickly and overflow in the bowl. Trust me, I did this enough times during testing. To avoid this, microwave in 30-second increments and stir in between each time.

top it off

I think half the fun of oatmeal is the toppings. Here are some of my favorites:

  • Fresh berries and other fruit
  • Nut butter
  • Cream (or even whipped cream)
  • Nuts or granola for some crunch
  • Dried fruit is great for meal prep
Bowl of chickpea oatmeal topped with banana slices, raspberries, blueberries, and a blackberry, with a spoon resting in the bowl on a brown napkin.
A bowl of chickpea oatmeal topped with sliced banana, blackberries, raspberries, blueberries, and a sprinkle of brown sugar, with a spoon resting inside.
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High Protein Chickpea Oatmeal (5 Minutes)

5 from 1 rating
By: Sarah Bond
Prep: 3 minutes
Cook: 2 minutes
Total: 5 minutes
Servings: 1 serving
This protein-packed chickpea oatmeal is quick to make in the microwave and perfectly balanced—tested to add chickpeas (without the flavor). Say goodbye to boring breakfasts!

Ingredients 

  • ¼ cup chickpeas
  • ½ cup rolled oats
  • 1 cup water
  • 1 Tbsp brown sugar
  • ¼ tsp cinnamon
  • ¼ tsp vanilla extract
  • pinch of salt
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Instructions 

  • Assemble: Using a fork, roughly mash ¼ cup chickpeas in a microwave-safe bowl. Stir in ½ cup rolled oats and 1 cup water.
    A glass bowl containing mashed chickpeas with a fork, placed on a light brown surface.
  • Cook: Microwave on high for 1½ to 2 minutes, or until oats are tender, stirring once or twice during cooking to prevent it from exploding. Let it rest for 1 minute.
    A glass bowl with mashed bananas and a silver fork sits on a beige countertop.
  • Serve: Stir in 1 Tbsp brown sugar, ¼ tsp cinnamon, ¼ tsp vanilla extract, and a pinch of salt. Serve warm, topped with fresh berries or banana.
    A glass bowl with oats, milk, brown sugar, cinnamon, and vanilla being mixed with a spoon on a light brown surface.

Notes

To cook on the stove, combine the mashed chickpeas, rolled oats, and water in a small saucepan and set over medium heat. Cover and bring to a gentle simmer, reduce heat to low, then let cook for five minutes, or until thick.
Storage: Oats are best enjoyed right away, but leftovers will last for 4 days in the fridge in an airtight container. Reheat them with a bit of cream or liquid to rehydrate them.
Can I use steel cut oats? Yes, but I recommend cooking them per the package directions first, then adding in the mixed chickpeas.
Stop the overflow: To prevent the oats from overflowing, microwave in 30 second increments, stirring between each time.

Nutrition

Serving: 1serving | Calories: 295kcal | Carbohydrates: 53g | Protein: 10g | Fat: 4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 1.5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 115mg | Potassium: 270mg | Fiber: 7g | Sugar: 8g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 45mg | Iron: 2.2mg

Nutrition information calculated by Sarah Bond, degreed nutritionist.

did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!

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5 from 1 vote

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4 Comments

  1. Jenny says:

    5 stars
    Love my porridge but with the chickpeas even better🥰

    Reply
    1. Sarah Bond says:

      So happy you loved it, Jenny! Enjoy!

  2. Nancy Schriefer says:

    Would this work as overnight oats?

    Reply
    1. Sarah Bond says:

      I haven’t tested this one in overnight oat form, but I think it would work. I would love to hear how it goes if you try it out!