How to Make High Protein Oatmeal
Want to increase the protein in your morning oatmeal to make it blood sugar-balancing to keep you full and focused? I’ve got you covered with ways to boost the protein in your oatmeal.
Everyone loves oatmeal, and there are endless flavor combinations and ways to top oats so that everyone can make a bowl they love. However, while oats are a great base for a breakfast, they are not very high in protein. So if you have tried oatmeal in the past and found it didn’t keep you full for long it is time to try kicking up the protein and healthy fats.
These protein oatmeal recipes are so simple to make and packed with fiber, protein, and healthy fats for a hormone-healthy and blood-sugar-balancing breakfast.
Why is it important to build a blood sugar-balancing breakfast?
Blood sugar-balancing meals shut off your hunger hormones, help you have consistent energy without the afternoon crash, can help to balance your hormones, and boost your metabolism, all while making weight loss or maintenance easier. Read more about blood sugar-balancing meals for weight loss here.
Ways to increase the protein in your morning oatmeal:
- protein-powder (here is a list of my favorites)
- collagen peptides
- egg whites
- hemp heart seeds
- nut butter
- nuts or seeds
- Greek yogurt
- cottage cheese
How to Make High-Protein Oatmeal
Ingredients:
- a serving of rolled oats (however much you like 1/3 cup-3/4 cup depending on personal needs)
- 1 tablespoon chia seeds
- 1 cup water or milk
- 1/2 teaspoon cinnamon
- 1/2 teaspoon salt
- 1/2 teaspoon vanilla extract (optional)
- your choice of protein powder, egg whites, cottage cheese, or greek yogurt
- your favorite toppings
Directions:
- Start with a serving of your favorite oatmeal I like to use rolled oats and buy certified gluten-free oats if needed
- Add 1 tablespoon of chia seeds to your oats (adds protein, fat, and fiber)
- Pour in 1 cup of water or milk
- Mix in salt, cinnamon, and vanilla extract
- Heat over medium heat stirring occasionally until the oats have absorbed the liquid and the oats are thick and fluffy
Protein Powder Oatmeal
Remove oats from the heat. Add in one serving of your favorite protein powder. If that makes the oats too thick for your liking add in more water or milk until it reaches the consistency you desire. I often like to use 1/2 scoop of protein and 1 scoop of collagen peptides. Add the toppings of your choice.
Egg White Oatmeal
Keep oats on the stove and add in 1/2 cup of egg whites and stir until the egg whites are cooked (about a minute). They will blend into the oats and make fluffy consistency. Remove from heat and add to a bowl then top oats with the toppings of your choice. When using egg whites for protein it will not sweeten the oats so feel free to add a tablespoon of protein powder to sweeten your oats or a little stevia, monk fruit, or maple syrup to your liking.
Greek yogurt or cottage cheese oatmeal
Remove oats from the stove and add to a bowl. Top oats with 1/3-1/2 cup of cottage cheese or Greek yogurt and other toppings of your choice. When using greek yogurt or cottage cheese for protein it will not sweeten the oats so feel free to add a tablespoon of protein powder to sweeten your oats or a little stevia, monk fruit, or maple syrup to your liking.
Other ways to increase the nutritional value of your oats:
I like to sneak in veggies to oats and here are some of my favorites to add while cooking on the stove:
- frozen riced cauliflower
- shredded zucchini
- shredded carrots
- sweet potato
- pumpkin puree
Toppings:
The topping choices are endless for oats, but here are the three ways pictured:
- Blueberries and cream oats: greek yogurt oats topped with greek yogurt, nut butter, and cinnamon (oats were mixed with 1 tablespoon of protein powder for flavoring)
- Chunky monkey oats: egg white oatmeal with 1 tablespoon of vanilla protein mixed in for sweetness then topped with 1/2 of a banana, peanut butter, and cacao nibs
- Cinnamon raspberry sun butter oats: protein powder oats with cinnamon, raspberries, sun butter, and hemp seeds
Want more high-protein oatmeal recipes? Try these:
- dark chocolate orange protein oats
- cinnamon peach protein overnight oats
- pumpkin protein overnight oats
- chocolate oatmeal aka no-oat oatmeal
- banana blondie bake oat breakfast bars
- apple cinnamon blondie baked oat breakfast bars
- carrot cake baked oat breakfast bars
Did you add some protein to your morning oats? I want to see your oatmeal bowls so make sure to tag me @lauralivewell
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