Vegan Protein Porridge

Created by Laura Wright
5 from 4 votes

This vegan protein porridge has all the delicious comfort of creamy oatmeal with the added bonus of nourishing protein from a few surprising ingredients! It’s even tastier with nut butter, fruit, and other toppings added.

An up close, overhead shot of a bowl of porridge with a dollop of peanut butter, fruit compote, and coconut flakes on top.
An overhead image shows components of a vegan protein porridge breakfast.
An overhead image of the following ingredients in measuring cups: white lentils (urad dal), steel cut oats, and quinoa.
An overhead shot of mixed grains and lentils being rinsed in a mesh sieve over a bowl.

I have this love/hate relationship with working out. I love that it helps me clear my head a bit, the feeling of accomplishment when I knock it out first thing in the morning, and the post workout eats like this protein porridge. But, making it into a daily constant is a struggle for me. If I slip up two days in a row, I get into “Why bother?” mode and focus on other things instead of making that time to move my one precious bod.

I just finished listening to The Power of Habit, and when he describes the concept of “small wins” and how we build habits around those wins—whether it’s while we’re running errands and we have a “Treat yourself” moment, or we just mentally acknowledge that we did a good thing once the thing is done, something clicked for me. Small wins might make me 100% love working out.

I try to run 5 times a week. It isn’t a super long run or anything, but I still get up early to do it. At the end, when I’m winded and overheated, I push myself to do a 30 second sprint–always in front of the same 5-6 houses. I just dig deep. Then, I do a sweaty and blissed out walk home because I feel like a boss for running so fast with minimal gas left in the tank. It’s a small win that starts my day off with a lot of positivity and self-confidence.

But the point of all of this is the post-workout eats. On any morning below 20 degrees, porridge has to be my first meal. It’s my favourite comfort food outside of anything served with marinara sauce. I was thinking about making a protein porridge of sorts, but I didn’t want to go the protein powder route. Then I remembered the little bag of white lentils (or urad dal) that I had in my pantry.

And it really works well here! I soak the grains and lentils overnight and then cook them together with almond milk, a bit of vanilla, water, and salt. Once you load up the toppings, you wouldn’t even know that the lentils are in the mix. They honestly have the same level of chew that the oats do and they help to starch the whole thing up real nice. It’s so creamy. I think this might be my go-to porridge mix for a while. The idea came to me on a run, too! That’s two small wins ;)

More vegan breakfast ideas: Vegan Sweet Potato Muffins, Buckwheat Coconut Waffles, and Blueberry & Coconut Bircher Muesli.

A 3/4 angle shot of mixed grains and lentils simmering in water.
An up close, overhead shot of a bowl of porridge with a dollop of fruit compote on top.
An overhead shot of a bowl of porridge with a dollop of peanut butter, fruit compote, and coconut flakes on top.

Vegan Post-Workout Protein Porridge

This vegan protein porridge has all the delicious comfort of creamy oatmeal with the nourishing protein of a few surprising ingredients added.
5 from 4 votes
Vegan protein porridge - The First Mess
Prep Time: 10 minutes
Cook Time: 25 minutes
Soaking Time: 8 hours
Total Time: 25 minutes
Servings 4



  • ½ cup steel-cut oats certified gluten-free if necessary
  • ½ cup quinoa
  • ½ cup white lentils aka urad dal
  • 1 tablespoon apple cider vinegar
  • 2 cups water + extra
  • 2 cups non-dairy milk + extra
  • ¾ teaspoon sea salt
  • ¾ teaspoon vanilla powder optional


  • ground cinnamon
  • ground cardamom
  • freshly grated nutmeg
  • fruit compote
  • nut/seed butter
  • coconut flakes
  • chopped nuts/seeds
  • warmed up non-dairy milk


  • If you’re making this ahead for meal prep, cool the porridge down completely. Then, portion 1-cup servings of the cooked porridge into sealable containers. Store these in the fridge. When you’re ready to reheat, scrape out the porridge into a small saucepan and add a big splash of plant-based milk. Set the pan over medium heat and stir frequently until porridge is simmering. Serve hot with toppings.
  • The soaking isn’t totally necessary, but I do find that the porridge doesn’t feel as heavy when I do take the time to do it. Also, the soaking seems to mellow the lentils a touch more. Your choice!
  • For a quick compote here, I combined a handful of chopped strawberries, a big handful of blueberries, a drizzle of maple syrup, splash of water, a pinch of vanilla powder, and a squeeze of lemon juice in a small saute pan over medium heat. As the berries cooked, I mashed them with a fork to make it saucy. Once it thickened a bit, I took it off the heat.
  • I think you could use the more common red split lentils here, but you could reduce the amount of liquid by a ½ cup. Also, the colour definitely won’t be as creamy, but you’ll get the same effect overall.
  • White lentils can be purchased through many outlets online, and for my Canadians: I’ve been buying them at Bulk Barn.


  • In a large bowl, combine the steel-cut oats, quinoa, lentils, and apple cider vinegar. Cover the grains with hot water and leave to soak overnight.
  • The next day, drain and rinse the grains and lentils. In a large saucepan, bring the 2 cups of water, plant-based milk, salt, and vanilla powder, if using, to a simmer. Add the grains and lentils to the pan and stir. Bring the porridge to a strong simmer. Cook the porridge until thickened and creamy, stirring frequently, about 25 minutes total. Add more liquid if the porridge seems dry.
  • Serve the protein porridge hot with plenty of toppings. See headnote for make-ahead instructions.
02/08/2017 (Last Updated 25/10/2022)
Posted in: autumn, breakfast, creamy, earthy, gluten free, lentils, nut free, oil free, refined sugar-free, spring, summer, sweet, vegan, winter


5 from 4 votes (4 ratings without comment)

Recipe Rating

  • Jo

    Hi Laura, this looks amazing. A perfect yummy protein boost! Unfortunately I am allergic to quinoa so was going to sub millet. Should I soak this too? Thanks so much. Jo 

    • Laura

      Hi Jo,
      Millet would work great here. You would soak it just the same as the quinoa.

  • Jill

    This look great! I’m wondering of you, or one of your readers, ever made this in the Instant Pot? I know it would work, just not sure how to adjust the liquid. Running 5 days a week is amazing! I just started a boot-camp class this week. I’m so sore, but loving it. Thank you!

  • Lily

    I’ve eaten this almost daily since you posted this marvelous recipe. To think I used to eat just plain old oatmeal! Two things I must share from my experience with it now:

    First, soaking is a MUST. Trust me. The one time I didn’t soak I had to ostracize myself from polite company for two days.

    Second, I find that cooking it partially covered with a lid makes it a creamier porridge and less granular and stiff, if that makes sense.

    Love, love, LOVE it each morning after a big hike! Great stuff!

  • Lily

    White lentils–brilliant. Even better the second day. The cardamom truly elevated it. I made a blackberry compote and tossed in fresh peach slices. Pretty awesome. My grains and lentils remained distinct and individual, though, so it didn’t take on the level of porridge-creaminess that your photos appear to show. Love all the protein and fiber. Thanks for a great, innovative recipe.

  • Meg | Meg is Well

    I’m the exact same way! Even though I always feel better after I exercise, if I miss a couple days in a row I start to get in the habit of not making the effort. Making porridge has always been a leisurely relaxing process so I can’t imagine a better way of rewarding myself.

  • Susan

    What a great recipe! I cannot wait to try this out after my workout routine, thanks for the share!

  • Sherry

    Oh my goodness, Laura, WHITE LENTILS in a grain porridge, how brilliant! A million thanks for sharing this stroke of genius, girl! (Ok, a non-breakfast lentil tip: sneaking puréed red lentils into your summer gazpacho ups the protein on it, too …)
    I never love working out, seriously, I’m so sorry to admit it but it’s true. However, the positive capacity for developing good habits: that really resonates. Thanks for that.

  • Maria

    Never would have thought to put lentils in a b-fast porridge but I bet the flavor works wonderfully. Always looking to infuse more protein into my diet!! Running has been kicking my butt lately, so I’m scarfing nuts and dumping hemp and chia on everything like its going out of style. This looks more delicious and makes me feel a bit less like a squirrel;)

  • Alex

    Good for you, girl! Running 5 times a week! I can barely work myself up to 2 :( That’s a giant victory as far as I’m concerned.

    I love that this porridge can be made in advance and reheated. And it’s such a beauty, too!

  • Abby @ Heart of a Baker

    I sooo feel you on this! I love love my hot yoga classes, but I always go through this whole WTF am I doing I’m going to die thing before feeling like a boss when I’m finished. Some days I just have to tell myself to get through one more flow or more more vinyasa and I’ll be closer to eating, ha!

  • Charlotte

    I turned this into the most deliciously creamy but spicy savoury breakfast bowl with some pulverised fresh ginger, wilted spinach, fresh vine tomatoes and a drizzle of Sriracha (obviously!). Can’t wait to try the sweet version though- peanut butter and roasted strawberries at the ready :D

  • Natalia

    So much inspiration in your post, Laura! I so admire you for this! Thank you!

  • Cassie Autumn Tran

    There are definitely some habits that I want to incorporate into my lifestyle as well! I’m pretty solid with getting my butt to the gym or fitting in a full session anywhere, but it’s stretching that gets me in trouble–I just NEVER do it! I know that stretching post-workout is so important, hence I want to slowly add a minute of stretching then consequently increase the time up to five minutes by a few weeks from now!
    Anyways, sweet lentils? Sounds like a great plan to me! This porridge looks delicious for the fall and winter! I’m already loving oatmeal in the summer as long as it’s at a suitable temperature! So why not?

  • Valentina | The Blue Bride

    I’m 100% with your about working out. I grew up in ballet class – 5-6 days a week for at least 3 hours at a time – so when I left it was really difficult for me to find a way to move my body that keeps me interested. I get bored easily.
    Anyway, using urad dal is such a GREAT idea! Can’t wait to try it :D

  • Becky

    Amen to the little victories!! As someone who also tries to run/workout on a regular basis, I’ve found that having visual markers while I’m running makes a HUGE difference if I’m out of gas. Like, “Just make it to that green house,” and after that, “Just make it to the next stop sign.” Before I know it, I’m home! :)

    Love this recipe idea too! I think I’ll try it with red lentils, but is it crucial to use steel-cut oats or will regular rolled oats work just as well? Thank you! -Becky

    • Laura

      Thank you for this, Becky! I use steel-cut because I like the bit of chew that they bring to the table. If you’re using rolled oats, you’ll have to reduce the amount of liquid considerably–by at least a cup. Also, rolled oats will totally break down in the amount of time needed to cook the quinoa and lentils. Might make for a creamier porridge though? I haven’t tried any of these substitutions, so can’t guarantee any results, but even the worst porridge is easily salvageable with maple syrup ;)

  • Ewlake

    What a fantastic idea – look forward to trying it. And I love your blue-splatter dishes – could you share the source? Thanks!

    • Laura

      They’re from IKEA! I got them on clearance there a couple months ago, so I’m not sure if they’re still carrying them. Crossing my fingers for ya ;)

  • Nadia

    This looks SO good. I will HAVE to give it a try!

  • Kris

    Totally genius!

  • Carrie

    Thanks so much! Always looking for good breakfast options-especially post workout since my husband is in the military and needs a lot of fuel each morning. Cannot wait to try this once the weather cools down here.

  • Malin | Good Eatings

    What an awesome Idea Laura! Om going to try this for sure and so good to prepare a few portions in one go to heat through the week with breakfasts that take a little longer. Thanks for the recipe and sharing your workout story, new habits are in the making here as well but running is still scary to me. Good on you for sticking by it! ✨

  • Louise Skadhauge

    5 times a week! Wow that’s impressive and a high goal, good for you when you achieve it :) otherwise I wouldn’t stress too much over any “missed” days… but that’s just me :)
    I’m also really into mixing different cereals in my breakfast bowls these days, gluten free oats and buckwheat are my current favorites :)

  • Anya

    This is genius! Will try asap :)

  • Sonja

    This sounds so good! I love oat and quinoa porridge, so I am definitely trying this one out… Great idea to add the lentils!

  • Claire

    Can you substitute the oats for millet or more quinoa/lentils?

    • Laura

      Hi Claire,
      I think you could replace the oats with millet or more quinoa (I wouldn’t do more lentils), but I would cut back the amount of liquid by a full cup. Then, as the porridge is simmering and looking like it’s done, if you need to add more water/milk, add it to your liking near the end. Also, it goes without saying that porridge won’t be as creamy if you take the oats out of the equation. Let me know what it’s like if you try it!