If oatmeal is one of your go-to breakfast options and you want to stay full longer, I’m sharing 6 ways you can add protein to oatmeal to make it a more satiating and nutritious start to your day.
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Why Add Protein to Oatmeal
After learning about the hunger-curbing benefits of combining protein and carbohydrates, I started including different protein sources in my oatmeal, and I have to tell you that you do indeed stay full longer. I started with cottage cheese oatmeal years ago, and from there have branched out to many tasty ways to add protein to my daily oats.
Protein is the macronutrient needed to build muscle and maintain a healthy body weight, but it also does more. It’s very effective at reducing ghrelin levels, our hunger hormone. It also slows how quickly carbohydrates, such as oats, are broken down in the bloodstream, resulting in longer-lasting energy.
What to Add to Oatmeal for More Protein
Below are 6 simple ingredients and supplements to add more protein to your favorite breakfast food. Each of these options is for 1 serving of oatmeal. If you make oats on the stove-top for multiple people, adjust the amounts as needed.
1. Protein Powder
1 scoop = 15 to 20 grams protein
Protein powder is a beneficial and convenient way to pack your oatmeal with protein. Use whey, soy, or vegan protein, but make sure it’s a flavor you enjoy, like vanilla, chocolate, or birthday cake.
When to add protein powder to oatmeal:
Once the oatmeal is fully cooked, remove it from heat, and stir in the protein powder until the oats are thickened, and no clumps are left.
When to add protein powder to overnight oats:
Combine the protein powder and milk first, then add the oats and other ingredients.
2. Egg Whites
2 eggs whites = 7 grams protein
This option is completely safe. The egg whites cook right into the oatmeal and give it a fluffier texture without any defection in flavor. I recommend using egg whites for stove-top oatmeal only. Egg whites added to oatmeal made in the microwave are often not stirred well enough and end up with streaks of cooked white.
When to add egg whites to oatmeal:
Once the oatmeal is cooked, add the whisked egg whites and stir for about 2 minutes. It’s important to stir; otherwise, you risk the egg white ‘scrambling’.
When to add egg whites to overnight oats:
Don’t do it. At this point, the egg whites would be raw.
3. Greek Yogurt
¼ cup = 5 grams protein
This will give oatmeal a rich and creamy texture and add a hint of tangy flavor. You can start with ¼ cup plain Greek yogurt per serving of oatmeal and add more if desired. Try to stick with plain Greek yogurt, which is high in protein and has no added sugars or a no-sugar-added variety.
When to add Greek yogurt to oatmeal:
Once the oatmeal is cooked, stir in the Greek yogurt, and serve. You could also serve the yogurt on top.
When to add Greek yogurt to overnight oats:
I’ve got an overnight oat recipe with Greek yogurt that tastes amazing. Just stir the yogurt in with the rest of the ingredients, that’s it!
4. Nut Butter
2 tablespoons = 7 grams protein
This option not only adds healthy fats, but it certainly makes your oats much thicker. You can also use a nut butter alternative. Most of them have at least 6 grams of protein per serving.
When to add nut butter to oatmeal:
Add up to 2 tablespoons of your favorite nut butter to cooked oats and stir to combine.
To add nut butter to overnight oats:
Stir the nut butter into the milk until combined. Add the oats and remaining ingredients.
5. Collagen Powder
2 scoops = 18 grams protein
Collagen is a form of protein that helps improve skin and joint health. Powdered collagen made from grass-fed beef is flavorless and odorless, making it a great supplement to stir into your oats.
When to add collagen peptides to oatmeal:
After the oats are cooked, stir in the collagen until dissolved and the texture is thickened.
When to add collagen peptides to overnight oats:
Stir the collagen powder into the milk until combined. Add the oats and remaining ingredients. The overnight oats will be thick; add additional milk just before eating, if needed.
6. Hemp Hearts
2 tablespoons = 6 grams protein
This option is rich in healthy fats such as omega-6 and omega-3, and overall, flavorless. They have a soft, chewy texture that makes them suitable for topping and adding to recipes without altering the flavor.
When to add hemp hearts to oatmeal:
Add hemp hearts to the cooked oatmeal or sprinkle over the top of your bowl.
When to add hemp hearts to overnight oats:
Make the recipe as directed, adding the hemp hearts along with the oats.
Since you’ve made it this far, I’ve got the perfect recipe for you: Protein Oats with protein powder AND Greek yogurt. It’s topped with strawberries and almond butter, which rounds the protein count up to 27 grams, not to mention all of the incredible flavors going on!
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