Oatmeal is a beloved breakfast staple, celebrated for its heartiness, versatility, and nutritional benefits. But how can you make this already nutritious meal even better? By adding protein!
Oatmeal is packed with complex carbohydrates and fiber, making it an excellent choice for sustained energy and digestive health. While oats contain about 5 grams of protein per half-cup serving, you may wonder how to add protein to oatmeal to make it a more complete meal. Boosting the protein content can help you feel fuller for longer and support muscle health.
In this blog, I’ll share why adding more protein to your oatmeal is beneficial and provide you with seven creative and delicious ways to do just that.
The Importance of Breakfast and Protein
Breakfast is often touted as the most important meal of the day. It jumpstarts your metabolism, provides essential nutrients, and sets the tone for healthy eating habits throughout the day.
Incorporating protein into your morning meal is crucial because it helps stabilize blood sugar levels, reduces hunger, and supports muscle repair and growth. Spreading protein intake throughout the day ensures your body has a steady supply, optimizing its use for various bodily functions.
Client Experiences with Protein-Rich Breakfast
As a registered dietitian nutritionist, I’ve worked with many women who have experienced significant improvements in their energy levels, focus, and mood by increasing their protein intake at breakfast. One client, Sarah, struggled with mid-morning energy crashes and difficulty concentrating at work. After adjusting her breakfast to include at least 20 grams of protein, she noticed a remarkable difference in her overall well-being and productivity.
Aim for at least 20 grams of protein at breakfast for sustained energy, and weight management, and to kickstart your metabolism effectively.
Protein in Oats
Oats are a nutritious choice for breakfast, containing about 5 grams of protein per half-cup serving. They are also rich in complex carbohydrates and fiber, which help maintain energy levels and promote digestive health. However, to create a more balanced meal, adding extra protein can be beneficial.
What to Pair with Oatmeal for Complete Protein
Many of the following examples combine protein-rich foods with different amino acid profiles to create a complete protein. These foods include nuts, seeds, legumes, and other whole grains. While this isn’t required for a plant-based meal if you have a general mix of protein throughout your day, variety is always a beneficial element to a dish for flavor and nutrients!
How to Add Protein to Oatmeal With and Without Protein Powder
There are numerous ways to add protein to your oatmeal, enhancing its nutritional value and keeping you fuller for longer. Protein powder is an obvious addition, but if you prefer to avoid protein powder, there are plenty of other ways to boost the protein content of your oatmeal naturally. Combining certain ingredients with your oatmeal can create a complete protein profile, providing all essential amino acids necessary for your body.
Here are seven ideas, each with their own benefits and flavor combinations.
1. Protein Powder
Many people wonder if it is OK to put protein powder in oatmeal. It is perfectly okay to put it in oatmeal. Plus, protein powder can significantly boost the protein content of your meal and comes in various flavors to complement your oatmeal.
However, I recommend following these 3 guidelines to choose a high-quality option.
- Ingredients: Look for protein powders with minimal ingredients and a flavor profile that will complement the oatmeal. Avoid those with artificial sweeteners, flavors, or colors.
- Type of Protein: Choose a protein type that suits your dietary needs. Whey protein is highly bioavailable and complete, while plant-based options like pea, hemp, or rice protein can be suitable for those avoiding dairy. If you have digestive issues, consider hydrolyzed proteins or those with added digestive enzymes.
- Third-Party Testing: Opt for brands that undergo third-party testing for quality and purity to ensure you are getting a safe product.
Total Protein: Approximately 25 grams (5 grams from oats, 20 grams from protein powder).
2. Quinoa, Almonds, and Flaxseeds
Pairing quinoa with almonds and flaxseeds creates a complete protein. Cook quinoa with your oats, top with sliced almonds, and add ground flaxseeds for a nutty flavor and crunchy texture.
Time-saver: Cook quinoa in bulk in advance to have throughout the week, or cook it in the microwave in minutes.
Total Protein: Approximately 20 grams (5 grams from oats, 4 grams from quinoa, 4 grams from almonds, and 7 grams from flaxseeds).
3. Greek Yogurt and Chia Seeds
Greek yogurt is a complete protein, and when combined with chia seeds, it boosts the protein content even more. Add Greek yogurt to your oatmeal and sprinkle with chia seeds for a creamy and satisfying meal.
Total Protein: Approximately 20 grams (5 grams from oats, 10 grams from Greek yogurt, and 5 grams from chia seeds).
4. Hemp Seeds and Edamame
Hemp seeds contain all essential amino acids, and when paired with edamame, they provide a protein-rich addition to your oatmeal. Mix hemp seeds into your oatmeal and top with cooked edamame for a unique and nutritious combination. Drizzle with a touch of soy sauce or tamari for added flavor.
Total Protein: Approximately 23 grams (5 grams from oats, 10 grams from hemp seeds, and 8 grams from edamame).
5. Cottage Cheese and Sunflower Seeds
Cottage cheese is a high-protein dairy product, and sunflower seeds add additional protein and healthy fats. Stir cottage cheese into your oatmeal and sprinkle with sunflower seeds for a deliciously creamy and crunchy breakfast. Drizzle with a bit of honey or maple syrup for added sweetness and flavor.
Total Protein: Approximately 21 grams (5 grams from oats, 14 grams from cottage cheese, and 2 grams from sunflower seeds).
6. Peanut Butter and Greek Yogurt
Peanut butter provides protein, and when combined with Greek yogurt, it forms a complete protein. Stir peanut butter into your oatmeal and top with a dollop of Greek yogurt for a creamy, protein-rich breakfast.
Total Protein: Approximately 20 grams (5 grams from oats, 8 grams from peanut butter, and 7 grams from Greek yogurt).
7. Egg, Spinach, and Cheese
Whole eggs are a complete protein, and when paired with spinach and cheese, they add an extra nutritional boost. Cook a whole egg into your oatmeal, top with sautéed spinach, and sprinkle with shredded cheese for a savory, satisfying meal.
Total Protein: Approximately 22 grams (5 grams from oats, 6 grams from the egg, 2 grams from spinach, and 9 grams from cheese).
Conclusion
Incorporating these protein-rich ingredients into your oatmeal can transform it into a more satisfying and nutritionally balanced meal. Whether you prefer sweet or savory flavors, there’s an option for everyone.
- For more creative ways to upgrade your oatmeal, check out 6 Creative Ways to Upgrade Your Oatmeal.
- If you’re looking for no-cook breakfast ideas, visit Top 7 Healthy No-Cook Breakfast Ideas.
- For more high-protein breakfast inspiration, see 10 High-Protein Breakfasts to Keep You Fuller Longer.
Next time you’re wondering how to add protein to oatmeal, start with one of these ideas and get creative with the other ingredients in your kitchen. By adding these protein-packed ingredients to your oatmeal, you’ll enjoy a more filling and nutritious breakfast that keeps you energized throughout the day.
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