Introduction to Plenny Oats

Meet Plenny Oats - a warm, ready-in-three-minutes complete meal for anyone who prefers a high-protein breakfast they can spoon. Just add boiling water, wait three minutes, and you have a hot bowl of oatmeal with everything your body needs and nothing it doesn't.

Each 100 g serving packs 35 grams of plant protein, 11 grams of fibre, and barely any sugar - all for exactly 400 kcal. It's built for busy mornings, post-workout refuels, or any moment you want a proper meal without the cooking.

Like the rest of the Plenny meals, every serving carries all the macro- and micronutrients your body needs: protein, carbs, fats, and all 26 essential vitamins and minerals. We've also added choline and our trusted probiotic for an extra functional edge.

With 35 grams of plant protein per serving - that's 70% of your daily reference intake in a single bowl - Plenny Oats is one of the most protein-dense meals we have.

Each portion is exactly 400 kcal. And it launches in two cosy flavours: Apple Cinnamon and Pumpkin Cake.

Where Plenny Oats fits

Plenny Oats is the sweet warm one. Where Plenny Shake is cold and quick, and Plenny Bar fits in your pocket, Plenny Oats is the bowl you sit down with. Instant oat flakes and oat flour form the base, and a three-minute soak in hot water turns the lot into a thick, creamy porridge.

It's also the second most protein-heavy meal to date at 35 g per serving only after the Plenny Shake Pro - built on a combination of soy protein isolate, pea protein isolate, and the oats themselves. The result is a complete, plant-based meal that feels like comfort food and performs like a recovery shake.

 

Nutritional breakdown

Per portion (100 g serving) - all flavours. Values in brackets show % of Reference Intake (RI) for an average adult (8400 kJ / 2000 kcal).

Ingredients

All Plenny Oats flavours share the following base ingredients:

• Instant oat flakes
• Soy protein isolate
• Flaxseed oil powder
• Oat flour
• Pea protein isolate
• Emulsifier: sunflower lecithin
• Coconut oil
• Chia seeds
• Vitamin and mineral mix
• Salt
• Probiotics: Heyndrickxia coagulans (MTCC 5856)
• Sweetener: sucralose

Depending on the flavour, the following additional ingredients are used:

• Apple Cinnamon: dried apple, cinnamon bark extract (Cinnamomum burmannii), flavourings, acidity regulator (malic acid), colour (beta-carotene).
• Pumpkin Cake: puffed oats, flavourings, colours (anthocyanins and beta-carotene).

Allergens: contains soy and gluten (oats). Made in a plant that also handles egg, so the product may contain traces.

 

Macronutrients

The protein powerhouse

Protein is the building block your body relies on for muscle repair, immune function, and countless other processes. To make sure you get enough, the European Food Safety Authority (EFSA) recommends at least 0.83 g of protein per kg of body weight per day. [1]

Plenny Oats delivers 35 g of plant protein per serving - 70% of your daily reference intake in one bowl. [8] The protein comes from a combination of soy protein isolate, pea protein isolate, and oats.

Soy protein isolate is considered the gold standard of plant proteins thanks to its high digestibility and absorption rate. Crucially, it contains all nine essential amino acids - those your body cannot produce on its own. [2,3] Pea protein isolate brings a strong dose of branched-chain amino acids (BCAAs), particularly leucine, which plays a central role in stimulating muscle protein synthesis. [4] Together, the two sources ensure a complete amino acid profile that meets the World Health Organisation's daily recommendations for an average adult. [5,6]

The good fats

Fat plays essential roles in brain function, hormone balance, and cellular health. [7] Each serving of Plenny Oats contains 12–13 g of fat, coming mainly from flaxseed oil powder, coconut oil, and chia seeds.

Flaxseed and chia are two of the richest plant sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Each serving provides roughly 830–840 mg of omega-3.

These ingredients combined achieve the following omega profile:

 

Carbs done right

Carbohydrates provide your body with glucose - its primary energy source. A daily intake of around 130 g is generally recommended. [9] Each serving of Plenny Oats contains 29–30 g of carbohydrate, sitting comfortably within that range.

The main source is oats, chosen for their nutrition as much as their comfort-food appeal. Oats are rich in beta-glucan, a soluble fibre that slows digestion and supports healthy blood glucose levels - so energy is released steadily rather than in spikes. [10]

What about sugar? Plenny Oats is low across the board. Pumpkin Cake comes in under 1 g of sugar per serving and Apple Cinnamon at 3.4 g - both comfortably below the threshold for the 'Low Sugars' claim, and well under the recommended upper limit of 10% of total energy intake from sugar. [8,11]

Fibre: the unsung hero

We're big fans of fibre here. It keeps things moving! With 11 g of fibre per serving, all Plenny Oat flavours qualify as 'High in Fibre' - an official EU nutritional claim. [8]

The fibre comes mainly from oats, chia seeds, and flaxseed. Together they support gut health and feed the beneficial bacteria in your gut - including the probiotic found in the meal itself, creating a symbiotic effect that amplifies both their benefits. [12]

Micronutrients

The vitamin and mineral mix that we add to the meals provides all the essential 26 micronutrients.[9] We use the most bioavailable and stable forms to make sure your body actually absorbs them.

For instance, vitamin D comes in its vegan D3 form (cholecalciferol), and vitamin K as K2 (menaquinone-7), which is better utilised by the body. From A to zinc, each nutrient is carefully dosed to hit daily reference intakes. You can read more about our micronutrient mix here.

Per portion (99g)

 

Choline and probiotics: the bonus brains

We didn't stop at the basics. Every serving of Plenny Oats also contains choline and probiotics - two ingredients that go beyond the usual nutritional checklist.

Choline is an essential nutrient your body uses for brain function, metabolism, and cellular health. It carries methyl groups, critical building blocks for processes in the brain and throughout the body. [13] Each serving provides 110 mg of choline.

Then there's Heyndrickxia coagulans (formerly known as Bacillus coagulans MTCC 5856) - our probiotic of choice. This spore-forming, heat-stable probiotic shrugs off the hot water at preparation and works hand in hand with the fibre in the bowl. Fibre feeds the probiotics; the probiotics strengthen the gut microbiome. Everyone wins - especially your digestion. [14]

Wrapping it up

Plenny Oats isn't just porridge. It's a complete, plant-based meal that happens to be warm, comforting, and ready in three minutes. 35g of protein, a proper dose of fibre, and all 26 vitamins and minerals - in a bowl you'll actually look forward to.

Your body gets what it needs. Your morning gets easier. And you can skip the cooking - so you can focus on what matters most.

Sources

1. European Food Safety Authority (EFSA) Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for protein. EFSA J. 2012;10(2):2557. Available from: https://doi.org/10.2903/j.efsa.2012.2557
2. Zare R, Devrim-Lanpir A, Guazzotti S, et al. Effect of soy protein supplementation on muscle adaptations, metabolic and antioxidant status, hormonal response, and exercise performance of active individuals and athletes: a systematic review of RCTs. Sports Med. 2023;53(12):2417–46. Available from: https://doi.org/10.1007/s40279-023-01899-w
3. Lee M-C, Hsu Y-J, Wu F-Y, et al. Isolated soy protein supplementation combined with resistance training improves muscle strength, mass, and physical performance of aging female mice. Front Physiol. 2022;13:893352. Available from: https://doi.org/10.3389/fphys.2022.893352
4. Banaszek A, Townsend JR, Bender D, et al. The effects of whey vs. pea protein on physical adaptations following 8 weeks of high-intensity functional training (HIFT): a pilot study. Sports (Basel). 2019;7(1):12. Available from: https://doi.org/10.3390/sports7010012
5. Lim MT, Pan BJ, Toh DWK, et al. Animal protein versus plant protein in supporting lean mass and muscle strength: a systematic review and meta-analysis of RCTs. Nutrients. 2021;13(2):661. Available from: https://doi.org/10.3390/nu13020661
6. Joint FAO/WHO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series no. 935. Geneva: WHO; 2007. Available from: https://iris.who.int/handle/10665/43411
7. Neufingerl N, Eilander A. Nutrient intake and status in adults consuming plant-based diets compared to meat-eaters: a systematic review. Nutrients. 2021;14(1):29. Available from: https://doi.org/10.3390/nu14010029
8. Lin L, Allemekinders H, Dansby A, Campbell L, Durance-Tod S, Berger A, et al. Evidence of health benefits of canola oil. Nutr Rev. 2013;71(6):370–85. Available from: https://doi.org/10.1111/nure.12033
9. Regulation (EC) No 1924/2006 of the European Parliament and of the Council on nutrition and health claims made on foods. Off J Eur Union. 2006. Available from: https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32006R1924
10. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA J. 2010;8(3):1462. Available from: https://doi.org/10.2903/j.efsa.2010.1462
11. Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS. The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis. Eur J Clin Nutr. 2021;75(11):1540–54. https://doi.org/10.1038/s41430-021-00875-9
12. World Health Organization. Guideline: Sugars intake for adults and children. Geneva: WHO; 2015. Available from: https://www.who.int/publications/i/item/9789241549028
13. Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, et al. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010;104(Suppl 2):S1–63. Available from: https://pubmed.ncbi.nlm.nih.gov/20920376/
14. Kenny TC, Scharenberg S, Abu-Remaileh M, Birsoy K. Cellular and organismal function of choline metabolism. Nat Metab. 2025;7(1):35–52. Available from: https://doi.org/10.1038/s42255-024-01203-8
15. Majeed M, Nagabhushanam K, Natarajan S, Sivakumar A, Ali F, Pande A, et al. Bacillus coagulans MTCC 5856 supplementation in the management of diarrhea predominant irritable bowel syndrome: a double blind randomised placebo controlled pilot clinical study. Nutr J. 2016;15:21. Available from: https://doi.org/10.1186/s12937-016-0140-6