As a dietitian, personal trainer, and oatmeal lover, I have to get little creative sometimes with what to eat with oatmeal for a balanced meal with protein.
Do you also find yourself wondering about a protein to add with your daily oatmeal that makes it more filling and nutritious?
Oats are a great budget pantry staple and when paired with an adequate protein source can be a highly nutritious meal.
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?
Protein is a key nutrient to include into your meals. It provides sustained energy and supports feelings of fullness throughout the day.
One of the cons with oatmeal is that it often falls short in the protein department.
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 any other nut or seed butter into your bowl of cooked oats or into your baked oats batter.
- Protein Boost: 3.5 grams per tablespoon.
Milk
- How: Cook oatmeal in dairy, soy milk, or oat milk.
- Protein Boost: 7-8 grams per cup.
Yogurt
- How: Make overnight oatmeal with soy or Greek yogurt.
- Protein Boost: 12 grams per ½ cup of Greek yogurt.
Chickpeas
- How: Top your oatmeal with roasted chickpeas for additional crunch and texture.
- Protein Boost: 5 grams per half cup.
Chia Seeds
- How: Mix chia seeds into your oats before cooking or stir chia seeds into the overnight soaking process for a thicker consistency.
- Protein Boost: 4 grams per two-tablespoon serving.
Tofu
- How: Blend silken tofu into your oatmeal before cooking for a creamy texture.
- Protein Boost: 4 grams per 3.2 ounces.
- Instructions:
Protein Powder or Collagen Peptides
- How: Add a scoop of protein powder into oatmeal to add additional flavor and protein.
- Protein Boost: 10-20 grams, depending on the powder.
Eggs or Egg Whites
- How: Whisk egg whites into oatmeal while cooking for added protein and a creamy texture.
- Protein Boost: 6 grams per large egg.
Quinoa
- How: Mix cooked quinoa into your oats for added protein.
- Protein Boost: 8 grams per cup of cooked quinoa.
Almonds
- How: Sprinkle chopped almonds for a crunch and protein boost.
- Protein Boost: 3.5 grams per ounce.
Cottage Cheese
- How: Blend cottage cheese with oats before cooking for a creamy consistency.
- Protein Boost: 14 grams per half cup.
Ricotta
- How: Dollop ricotta cheese for a creamy finish.
- Protein Boost: 14 grams per half cup.
Protein Bars
- How: Top your oatmeal with crumbled protein bars.
- Protein Boost: Varies, check the label.
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.
Spirulina
- How: Add a teaspoon of spirulina powder for a plant-based protein kick.
- Protein Boost: 4 grams per teaspoon.
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.
Other Nutritious Oatmeal Toppings
Summary
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.
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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)
- Easy Vegan Gluten-Free Oat Biscotti 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
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