Top 5 Pre-Workout Oat Recipes

The humble oat is the faithful servant of anyone pursuing any fitness goal. Oats’ nutritional composition makes them incredibly versatile. They’re naturally low in sugar; boast a decent 13g of protein per 100g and, their slow release of energy make them a satiating basis for any pre-workout meal. In short, whether you’re trying to lose body fat, build muscle, or simply stay fit – the oat is your robust go-to workhorse, ever ready and willing to help! With that said, let’s get into these Top 5 Pre-Workout Oat Recipes!

1. Peanut Butter and Banana Porridge


  • 50g rolled oats
  • 1 tsp peanut butter
  • 1 banana (sliced finely)
  • Milk (for a dairy-free option, I recommend coconut milk for extra creaminess!)
  • A handful of crushed walnuts
  • A drizzle of honey


This recipe is so good because it tastes rich enough to be a dessert! The walnuts and peanut butter are packed with healthy fats and offer a good boost of protein (try adding a spoonful of banana-flavoured protein powder for extra fortification).

Heat the oats and milk on the hob, over a medium-high heat (of course, using a microwave can save time and be equally tasty). Once this has turned into a thick and creamy consistency, serve with a dollop of peanut butter, the sliced banana, crushed nuts and a squeeze of honey.

2. Cherry Bakewell Porridge


  • 50g rolled oats
  • Milk (for a dairy-free version, try almond milk)
  • ¼ teaspoon almond extract
  • 10g ground almonds
  • 10 pitted cherries


Bringing the flavours of this classic dessert to a pre-workout dish feels like cheating albeit in a very good way! Cherries are the perfect pre-workout accompaniment, because their antioxidants help with the recovery of sore muscles.

Once again, heat the oats and milk. Then add the almond extract and ground almonds to the pan. Slice open the cherries and take out the stones, or use a can of pre-pitted cherries. Stir into the pan, pressing their centres to get their juices oozing out, turning the porridge a sumptuous ‘bakewell’ red!

3. Blueberry Flapjacks


  • 200g rolled oats
  • 1 egg
  • 125g natural yoghurt
  • 2 tbsp honey
  • 50g blueberries


This recipe encapsulates the glory of the oat: healthy, tasty and easy.

Simply throw the oats, yogurt, honey and egg in a baking tin before mixing them. Once all combined, spread the blueberries out evenly and bake for 35-45 minutes at 180 degrees Celsius.

4. Oat and Yogurt Berry Parfait


  • 40g rolled oats
  • 50g natural yogurt
  • A handful of berries (on a budget, just defrost some frozen berries from the bag!)
  • A handful of crushed pistachios
  • ½ tsp cinnamon


‘Crunchy, fresh and simple’ is the refrain that this recipe incessantly screams.

Lightly toast the oats in a pan with cinnamon until slightly browned. Spoon the yogurt into a pot. Spoon the oats over the yogurt. Spoon the berries over the oats. Crush the pistachios over the berries. Stir, and dig in to a light pre-workout parfait!

5. Rosemary & Feta Porridge


  • 50g rolled oats
  • Milk (any dairy-free alternative will also work)
  • 1 tbsp rosemary
  • 1 tbsp natural yogurt
  • 10g crumbled feta


This recipe might not know if it belongs in Italy or Greece, but what matters is that it knows it tastes great and can fuel a workout. Not only is feta lower in fat and calories than almost all other cheeses, its strong salty taste means it doesn’t need bucketloads to pack your dish with flavour.

Once you’ve begun heating the oats, spoon in the rosemary. Serve when it’s thickened. Spoon on a dollop of yogurt before crumbling over the feta. Stir into a creamy concoction of Mediterranean goodness.

I hope this article puts you well on your way to championing the oat as your go-to pre-workout ingredient! Their nutritional value, ability to be paired with almost every flavour, and crucially, the fact that they’re so cheap, make them a superfood for any and every fitness goal.

These are just a few OATastic recipes that will serve you well prior to a training session or going to the gym. Fan of workout recipes using oats?  Let us know your favourite recipes in the comments below and join in the conversation on FacebookTwitter Instagram. Fuelled up now? Good! Time to get busy and KEEP YOUR Fit ON!

James Leach

James follows a vegetarian diet, and his main interest is in creating cheap, healthy recipes that are also delicious. He incorporates this philosophy into his own fitness activities too, which includes running, strength training, as well as football and climbing!

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