Certain foods are kitchen staples, one must-have staple food, in particular, is oatmeal. This simple and healthy grain is packed with nourishing nutrients and offers a variety of health benefits by itself, but it can also be enhanced to make it even more beneficial and delicious. How can you make something that is good even better? By adding a portion of protein of course. Enter high protein oatmeal options.
Adding protein to oatmeal is a great way to support a healthy diet. In this article, you will learn why it is important to add protein to oatmeal and some ways you can easily add protein to your next bowl of oatmeal.
Hint: You probably have some of these foods stocked in your kitchen already... like eggs for high protein egg whites and greek yogurt!
And, say hello to some new high protein kitchen staples like hemp seeds, nut butter (like almond butter or sunflower seed butter) or simply protein powder! They are all an excellent source of vegan protein, that will increase the protein in your oatmeal and add a wonderful texture and flavor. Umm, yum!
Go ahead. Grab that spoon and dive into a bowl of your favorite high protein oatmeal recipe while you learn everything you need to know about oatmeal and ways you can add even more protein to that next batch of oatmeal or overnight oats. (You’re welcome).
How Can Introducing Oatmeal Into Your Diet Improve Your Health
Enjoying a bowl of oatmeal or overnight oats is a great way to start your day. Not only is oatmeal super simple to make and tastes delicious, but it is also packed full of health benefits. Incorporating oatmeal into your daily diet can potentially…
- Give you energy throughout the day
- Help you to feel full to manage your weight
- Lower blood sugar levels
- Help your digestive system function properly
- Promote healthy bacteria in your gut
- Provide antioxidants
- Relieve skin irritation and itching
Could oatmeal possibly get any better than that? Spoiler alert: It can! By adding protein to your favorite oatmeal, you not only stay fuller for longer (say hello to weight loss and weight management), but you also give your body the essential nutrients it needs to help muscles grow and repair.
In addition, oats are a good source of protein, but they can be made even better when you include an additional source of protein, such as milk, nuts, or yogurt. Here are ten easy and delicious ways you can add protein to your next bowl of oatmeal as part of a healthy lifestyle.
10 Fantastic Ways to Add Protein to Your Oatmeal
Beans may not be a food you think to include in your morning oats, but if you prefer something savory in the morning to start your day, then a bit of beans may be exactly what you need.
A super simple way to add beans, and therefore more protein, to your bowl of oatmeal, is to mash up a quarter cup to a third of a cup of chickpeas and use it as a base to build your oatmeal bowl. It does not have to be garbanzo beans either. You can use any bean you like including black beans, red beans, and white beans. Anything goes, so take a look in your kitchen cabinets or pantry and see what you have on hand.
Another creative way to add protein to your bowl of oatmeal is to include a sprinkle (or two) of shredded cheese. This specifically works really well with savory oatmeal recipes. (Think of things like a Mexican-inspired oatmeal).
You can also add a dollop or two of cottage cheese. Naturally thick in texture, cottage cheese will give your bowl of oatmeal a subtle touch of creaminess. The best part is that cottage cheese is seemingly tasteless so you can dress it up or dress it down as much as you like and truly customize your high protein oatmeal.
#3: Egg or Egg Whites
Eggs are another “eggcellent” way to add more protein to your oatmeal. (You see what we did there?) Whether you prefer eggs or just the egg white, just make sure they are fully cooked and not raw.
Similar to cheese, oatmeal cooked with eggs will create a creamier, richer, and thicker, texture. Not to mention, it will make for a more protein-packed breakfast too. If you do not like egg whites on their own, you can channel all of that culinary creativity and use a poached or fried egg instead.
Need some egg and oatmeal recipe inspiration? We’ve got you. Try this original recipe for Traditional Breakfast Oatmeal!
#4: Greek Yogurt
Another way to help get enough protein is to add greek yogurt to you oatmeal! It is another way way to give your bowl of oatmeal or overnight oats a major protein boost. Naturally high in protein and probiotics, Greek yogurt pairs perfectly with almost any oatmeal recipe. Just be sure you purchase plain flavored Greek yogurt so you have a blank canvas to work with when creating tasty oatmeal combinations. If you decide to opt for flavored Greek yogurt, look for lower sugar options and always check grams of protein to make sure you are getting the amount you want.
If you are a carnivore and love a good portion of meat, consider adding your favorite bits to your bowl of oatmeal. Bacon bites? Yum! Pulled pork? Go for it. Shredded chicken? Yes, please! Sausage crumbles? Sure! You get the picture, anything goes.
Whether it is dinner leftovers or classic breakfast meat option, top your bowl of oatmeal off with a patty or two of protein, errr meat for an even more enhanced protein-packed oatmeal bowl. Your breakfast cuisine just entered a whole new world of options! Note: This protein option will work best with cooked oatmeal as opposed to chilled overnight oats.
Another dairy-based option that can also add a boost of protein to your bowl of oatmeal is milk. Some people use water to mix up their oatmeal, which works just fine, but if you are looking for a low-lift way to include more protein in your oatmeal, using milk instead of water is the way to go.
If you do not consume classic cow’s milk, you can always opt for a plant-based option made from nuts or seeds. (Think of things like almond milk or soy milk). Just be sure to read the ingredients and check for the protein levels before purchasing.
#7: Nut or Peanut Butter
Nut and nut butters, such as almond butter and peanut butter, are packed with protein (peanut butter has the highest protein content), so add nut butter, a spoonful or two, to your next batch of oatmeal. Be mindful and try to limit your serving size to the prescribed recommendation as nuts and nut butter can be high in calories but used in moderation can be a fantastic part of your healthy meals. Caramel Pecan Oatmeal topped with your favorite nut butter, anyone?
#8: Protein Powder
Adding protein powder to your oatmeal does not get any easier than tossing in a scoop or two of protein powder. Another protein-packed option? Collagen peptides. Both collagen peptides and protein powder contain a fair amount of protein, so do your research and pick a protein powder brand you trust, and start adding protein powder to your oatmeal for a meal that really packs a protein punch.
Note: Not all collagen peptide varieties are high in protein, so be sure to look for collagen peptide brands and products that contain higher amounts of protein if you are considering collagen peptides for your protein powder oatmeal or overnight oats recipes.
Nuts, like seeds, are a great way to add protein to oatmeal, not to mention their deliciously addictive crunch. Whether you prefer chia seeds, flax seeds, or hemp hearts, all are great options, but if you have a specific seed you swoon over, give it a try and see how it tastes in your oatmeal recipes. You never know, you may just concoct a new tasty combination that quickly becomes your new favorite.
Like beans, vegetables are another food you may not consider adding to your bowl of oatmeal, but if you are already adding eggs, and meat, why not toss in some protein-packed veggies for an added layer of flavor?
Some great vegetables you can include in your bowl of oatmeal include carrots, cauliflower, pumpkin, and zucchini. Using our gluten free Perfectly Plain Oatmeal you can easily add whatever veggies you like!
A perfectly ripe avocado has a wonderful creamy texture that can really amp up a savory bowl of oatmeal. Packed with healthy fats this delicious fruit makes oatmeal even better for you and tastier too! Delicious on oatmeal with whole eggs, this combo will help you stay full all morning long and be a sure to help you build muscle.
Here are a few of our favorite high protein oatmeal recipes
Our Mexican Breakfast Oatmeal recipe might be our favorite breakfast food! A base of steel cut oats, chia seeds, flax and hemp from our Perfectly Plain Oatmeal, that's topped with high protein ingredients and no added sugar. Eggs, avocado and beans make this a high protein breakfast and you if you fancy it, you can add protein powder to the base oatmeal too! Sometimes we add a little bit of cottage cheese as well :-)
Our traditional breakfast oatmeal recipe is incredibly simple, it's just our Perfectly Plain Oatmeal topped with classic bacon and eggs for seriously high protein oatmeal. You can get creative with it too, from turkey bacon, maple bacon, or even try with sausage. Mix up your eggs from scrambled, to fried, to poached or even just add more egg whites! It's easy to customize this classic combo to make it your own!
This Cajun Shrimp Oatmeal is our twist of a Shrimp and Grits. We pile our Perfectly Plain Oatmeal high with protein packed shrimp for a decadent seafood based oatmeal. This is certainly one to share with friends and guests! We also enjoy this by cutting the shrimp into smaller pieces and stirring the shrimp pieces throughout the oatmeal to get that perfect bite every time!
Our Favorite Pre-Made Oatmeal
Proper Good makes a variety of hot oatmeals and some are higher in protein than others, the good news is that you can always easily increase the protein by adding protein powder to the base oatmeal.
Blueberry, coconut and maple mix wonderfully to make a truly delicious hot breakfast. Packed with protein from a variety of seeds, find chia seeds, flax seeds, hemp seeds and pumpkin seeds! This is a pre-made meal so all you have to do is heat & eat!
If you love the taste of fall this is the oatmeal for you! A mix of traditional fall spices and an array of high protein seeds this oatmeal ticks all the boxes. And, as always an extra does of protein powder can increase the grams of protein even more.
This is the oatmeal of dreams... it tastes like a peanut butter cup but it is good for you too! A high protein oatmeal that's ready to eat... packed with protein from peanut butter, chia seeds, flax and hemp! If you fancy it, top it with peanut butter too, or any nut butter! If you have a sweet tooth craving you could even add a drizzle of maple syrup!
Start Adding Protein to Your Oatmeal
So we hope you can see how oatmeal is a classic breakfast staple that is deliciously good all on its own and provides a variety of health benefits. If you want to level up your breakfast game, even more, consider all the above protein-packed options to add to your next bowl of oatmeal or overnight oats.
What will it be? Chia seeds? Egg whites? Greek yogurt? Cottage cheese? Protein powder? Chef's choice as the options are endless to make your high protein oats. Bon appetit!Be sure to check out these Proper Good oatmeal and overnight oats meal options perfect for breakfast, lunch, dinner, or a snack.