What To Eat With Oatmeal For Protein (20+ Ideas)

Oatmeal is a great breakfast option that is a budget pantry staple but plain oats often lacks the protein content needed for a balanced breakfast.

In this guide, we'll explore 20 ways to add protein to your oatmeal, that turn it into a flavorful and complete meal that fuels your day.

Why Add Protein to Oatmeal?

While oatmeal is highly nutritious, one con is that it often falls short in the protein department.

Protein is a key nutrient to include into your meals. It provides sustained energy and supports feelings of fullness throughout the day.

Adding protein to oatmeal can be a great way to support your weight loss goals along with other benefits.

Whether it's raw oats in overnight oats, cooked oatmeal in baked oatmeal, or granola, adding these protein sources can be a great way to add nutrients to your oatmeal recipes.

20 Ways To Add Protein to Oatmeal

Peanut Butter or Sunflower Seed Butter

• How: Stir in a tablespoon of peanut butter or sunflower seed butter if you're allergic to peanuts.
• Protein Boost: 3.5 grams per tablespoon.
• Instructions:
  • Cooked Oatmeal: Add peanut butter after cooking your oatmeal. Stir until smooth.
  • Baked Oats: Mix peanut butter into the batter before baking.
  • Overnight Oats: Layer peanut butter between oats and yogurt for a protein-packed parfait.
  • Oatmeal Cookies: Incorporate peanut butter into the cookie dough for added richness.
  • Granola: Drizzle melted peanut butter over granola before baking for a delicious coating.

Milk

• How: Cook oatmeal in dairy, soy milk, or oat milk.
• Protein Boost: 7-8 grams per cup.
• Instructions:
  • Cooked Oatmeal: Substitute water with milk before cooking for a perfectly thick texture and added protein.
  • Baked Oats: Replace water with milk in the baking mixture.
  • Overnight Oats: Use milk as the base liquid. Check out this post for the perfect ratio of milk to oats for overnight oats.
  • Oatmeal Cookies: Add milk to the cookie batter for softer cookies.
  • Granola: Enjoy homemade granola with milk.

Yogurt

• How: Make overnight oats with soy or Greek yogurt.
• Protein Boost: 12 grams per ½ cup of Greek yogurt.
• Instructions:
  • Cooked Oatmeal: Stir in greek yogurt into oatmeal after cooking.
  • Baked Oats: Layer yogurt on top of baked oats for a creamy texture after baking.
  • Overnight Oats: Combine yogurt with oats before refrigerating for a protein-rich base.
  • Oatmeal Cookies: Blend yogurt into the cookie batter for a soft, moist texture.
  • Granola: Add granola on top of yogurt for a textural contrast.

Chickpeas

• How: Top your oatmeal with roasted chickpeas.
• Protein Boost: 5 grams per half cup.
• Instructions:
  • Cooked Oatmeal: Roast chickpeas separately and sprinkle over cooked oats.
  • Baked Oats: Mix roasted chickpeas into the batter before baking.
  • Overnight Oats: Layer roasted chickpeas with oats and yogurt for a savory twist.
  • Granola: Toss roasted chickpeas into granola before baking for a protein-packed snack.

Beans

• How: Savory oats!
• Protein Boost: 7.5 grams per half cup.
• Instructions:
  • Cooked Oatmeal: Cook oats as usual, then add black beans and other seasonings for a protein-packed savory oatmeal bowl.

Chia Seeds

• How: Stir in two tablespoons of chia seeds.
• Protein Boost: 4 grams per two-tablespoon serving.
• Instructions:
  • Cooked Oatmeal: Mix chia seeds into your oats before cooking, allowing them to expand.
  • Baked Oats: Include chia seeds in the baking mixture for added texture.
  • Overnight Oats: Stir chia seeds into the overnight soaking process for a thicker consistency.
  • Oatmeal Cookies: Blend chia seeds into the cookie batter for added crunch.
  • Granola: Mix chia seeds into granola before baking for a nutrient-packed snack.

Tofu

• How: Make high-protein oats with silken tofu.
• Protein Boost: 4 grams per 3.2 ounces.
• Instructions:
  • Cooked Oatmeal: Blend silken tofu into your oatmeal before cooking for a creamy texture.
  • Baked Oats: Incorporate silken tofu into the baking mixture.
  • Overnight Oats: Mix silken tofu with oats for a protein-rich overnight soak.
  • Oatmeal Cookies: Add silken tofu to the cookie batter for a moist and protein-packed result.
  • Granola: Blend silken tofu into the granola mix before baking for added protein.

Protein Powder or Collagen Peptides

• How: Add into oatmeal to pack additional flavor and protein.
• Protein Boost: 10-20 grams, depending on the powder.
• Instructions:
  • Cooked Oatmeal: Mix protein powder with yogurt, then swirl on top of cooked oats.
  • Baked Oats: Incorporate protein powder into the batter before baking.
  • Overnight Oats: Blend protein powder with oats and yogurt for a protein-rich base.
  • Oatmeal Cookies: Mix protein powder into the cookie batter for added protein.
  • Granola: Combine protein powder with granola mix before baking for a high-protein crunch.

Eggs or Egg Whites

• How: Scramble eggs into your oatmeal for a protein-packed twist.
• Protein Boost: 6 grams per large egg.
• Instructions:
  • Cooked Oatmeal: Scramble eggs or cook soft boiled egg separately, then add on top of cooked oats for a savory breakfast or enjoy on the side of oatmeal.

Quinoa

• How: Mix cooked quinoa into your oats for added protein.
• Protein Boost: 8 grams per cup of cooked quinoa.
• Instructions:
  • Cooked Oatmeal: Cook quinoa separately, then mix into your oats after cooking.
  • Baked Oats: Include cooked quinoa in the baking mixture for added texture and protein.
  • Overnight Oats: Layer cooked quinoa with oats and yogurt for a protein-rich overnight soak.

Almonds

• How: Sprinkle chopped almonds for a crunch and protein boost.
• Protein Boost: 3.5 grams per ounce.
• Instructions:
  • Cooked Oatmeal: Add chopped almonds on top of cooked oats.
  • Baked Oats: Mix chopped almonds into the batter before baking for added texture.
  • Overnight Oats: Layer chopped almonds with oats and yogurt for a crunchy protein boost.
  • Oatmeal Cookies: Incorporate chopped almonds into the cookie batter for added crunch.
  • Granola: Sprinkle chopped almonds over granola before baking.

Cottage Cheese

• How: Blend cottage cheese into your oats for a creamy texture.
• Protein Boost: 14 grams per half cup.
• Instructions:
  • Cooked Oatmeal: Blend cottage cheese with oats before cooking for a creamy consistency.
  • Baked Oats: Incorporate cottage cheese into the baking mixture for a moist and protein-packed result.
  • Overnight Oats: Mix cottage cheese with oats for a protein-rich overnight soak.

Ricotta

• How: Dollop ricotta cheese for a creamy finish.
• Protein Boost: 14 grams per half cup.
• Instructions:
  • Cooked Oatmeal: Spoon a dollop of ricotta on top of your cooked oats.
  • Baked Oats: Fold ricotta into the batter before baking.

Protein Bars

• How: Top your oatmeal with crumbled protein bars.
• Protein Boost: Varies, check the label.
• Instructions:
  • Cooked Oatmeal: Add crumbled protein bar into oatmeal before cooking.
  • Baked Oats: Add crumbled protein bar into oatmeal before baking.
  • Overnight Oats: Layer protein bar with overnight oats and yogurt for additional texture and protein.

Check out my favorite protein bars to buy at Costco!

Flaxseeds

• How: Mix ground flaxseeds into your oatmeal.
• Protein Boost: 5 grams per two-tablespoon serving.
• Instructions:
  • Cooked Oatmeal: Stir ground flaxseeds into your oats before cooking for added texture and protein.
  • Baked Oats: Include ground flaxseeds in the baking mixture for a nutty flavor and protein boost.
  • Overnight Oats: Blend ground flaxseeds with oats and yogurt for a protein-rich overnight soak.
  • Oatmeal Cookies: Mix ground flaxseeds into the cookie batter for added crunch and protein.
  • Granola: Stir ground flaxseeds into granola mix before baking for a nutrient-packed and protein-rich snack.

Spirulina

• How: Add a teaspoon of spirulina powder for a plant-based protein kick.
• Protein Boost: 4 grams per teaspoon.
• Instructions:
  • Cooked Oatmeal: Mix spirulina powder into cooked oats for a vibrant green hue and added protein.
  • Baked Oats: Incorporate spirulina powder into the batter before baking for a colorful and protein-packed treat.
  • Overnight Oats: Stir spirulina powder into the overnight soaking process for a nutrient-packed and protein-rich base.
  • Oatmeal Cookies: Blend spirulina powder into the cookie batter for a unique color and added protein.
  • Granola: Mix spirulina powder into granola mix before baking.

Turkey Bacon

• How: Crumble cooked turkey bacon on top of your savory oats or enjoy on the side of bowl of oatmeal.
• Protein Boost: 7 grams per two slices.
• Instructions:
  • Cooked Oatmeal: Cook turkey bacon separately, then crumble on top of cooked oats for a savory breakfast or serve on the side of your oatmeal.

Other Nutritious Oatmeal Toppings

There are many was to add protein into your oatmeal.

Whether you choose nut butters, dairy or soy milk, seeds, beans, or unconventional choices like tofu or beans, there are numerous ways to boost the protein content of your morning oats.

More Oatmeal Recipes

• Easy Strawberry Protein Bars RECIPE (Healthy, Gluten-Free)
• Blueberry Overnight Oats with Protein Powder
• Easy and Healthy Homemade Granola RECIPE (4-ingredients)
• Healthy Pear Crisp Recipe (Gluten-Free)
• Single Serving Baked Oatmeal RECIPE (No eggs, High Protein)
• Healthy Chocolate Banana Bread RECIPE (Easy, Gluten-Free)
• Easy 5-Ingredient Orange Oat Bars RECIPE (Healthy, Vegan)
• Healthy Heavenly Hunks Oatmeal Dark Chocolate RECIPE
• Crispy Oatmeal Cookies with Oil RECIPE (Vegan, No Butter)
• Flourless Pumpkin Bread Recipe (Healthy, Gluten-Free)
• Healthy Heavenly Hunks Oatmeal Dark Chocolate RECIPE
• 12 Healthy Oatmeal Dessert and Snack Recipes (Gluten-Free)
• Protein Pumpkin Overnight Oats (Easy, Healthy)

More Expert Advice on Oatmeal

• Can You Eat Uncooked Oatmeal in a Smoothie – Dietitian Reviews
• Is Oatmeal Better With Milk or Water? Tips For The Best Oatmeal
• Can You Eat Uncooked Oatmeal in a Smoothie – Dietitian Reviews
• Can Oatmeal Cause Gas? Oatmeal and Digestive Health
• Is It Okay to Eat Oatmeal at Night? Foods for a Restful Sleep
• Is Instant Oatmeal Good for Diarrhea?
• Oatmeal Pros and Cons – Dietitian Reviews
• Benefits of Overnight Oats vs Cooked
• What is Blended Oatmeal
• How Long Can Oatmeal Sit Out: A Comprehensive Guide
• Can I Reheat Oatmeal? A Guide to Leftover Oatmeal
• The Ultimate Guide to Perfectly Thickened Oatmeal
• The Perfect Ratio Oats to Milk for Overnight Oats