7 Ways to Add More Protein to Your Oatmeal - GoodRx (2024)

A bowl of oatmeal has been a popular breakfast staple around the world for thousands of years. It’s versatile, convenient, and can be served in a lot of different ways. Oatmeal is a whole grain and a good source of fiber, which is why it’s associated with improved digestive and heart health. But it’s not the best source of protein.

Science suggests that eating more protein at breakfast may help you feel full for longer, maintain muscle mass as you age, and achieve desired weight maintenance. So in this article we share delicious and filling ways to boost the protein in your morning oatmeal.

How much protein is there in oatmeal?

This depends on the kind of oatmeal. The three most common types of oatmeal are listed below, along with their nutrition facts. Most oatmeal on the market today provides similar nutrients, but differ in serving size and preparation method.

Steel cut oats (also called Irish oats) are not flattened during processing. This means they require the longest prep time. It can take up to 30 minutes to prepare steel cut oats, which is similar to other minimally processed whole grains like wild rice and quinoa.

Old-fashioned oats are steamed and flattened before packaging, which is why they require less cook time.

Instant oatmeal processing takes it a step further — they’re both pre-cooked and dried. It’s important to note that many instant oatmeals at restaurants and on grocery shelves contain added sugars. And some newer offerings even come with protein already added.

Ways to add protein to oatmeal

Oatmeal is a good way to start the day, and adding protein can make it even better. A study that included more than 10,000 healthy adults found that higher-protein breakfasts (between 10 g and 23 g) were associated with improved blood pressure and cholesterol levels.

Your individual protein needs are unique to you and your lifestage. But many groups of people may benefit from higher protein intake, which helps maintain or build muscle mass. This includes aging adults, athletes, and people with weight-loss or maintenance goals.

1. Prepare it with milk

A simple way to add more protein to your oatmeal is using milk instead of water. In addition to adding 8 g of protein, milk provides a good or excellent source of 12 other essential nutrients — including calcium, vitamin D, iodine, and more. You can use a milk with the fat level of your choice, or opt for a lactose-free variety if you have symptoms of lactose intolerance.

Eight ounces of reduced-fat milk adds:

• 120 calories

• 8 g of protein

• 12 g of carbohydrates

• 5 g of fat

• 0 g of fiber

A cup of milk adds 8 g of protein.

2. Add protein powder

Protein powders are not only for frequent gym-goers. They’re easy to store in your pantry, and add to the foods you already eat.

Different powders will use different sources of protein. According to a protein rating system, both whey protein and soy protein receive the top scores for protein quality (they both get a score of 1 out of 1). As a comparison, pea protein gets a score of .89, and rice protein gets a score of .41.

Protein quality is important. But so is finding a powder you like and use. Many retailers sell small packets of protein powder so you can test to see which flavors and brands you prefer.

In general, about one scoop of whey protein powder adds about:

• 75 calories

• 13 g of protein

• 4 g of carbohydrates

• 0 g of fiber

• Minimal fat

The added sugar and other ingredients are variable, so it’s important to check the supplement fact panel to understand what you’re buying.

A scoop of whey or soy protein powder adds 13 g of protein.

3. Use peanut butter

Peanut butter is a pantry staple for many people. And it adds healthy fats and great flavor to any bowl of oatmeal. Two tablespoons of peanut butter (or about the size of a golf ball) provide about:

• 190 calories

• 7 g of protein

• 7 g of carbohydrate

• 2 g of fiber

• 16 g of fat (a blend of the healthy fats)

Since fat has the highest number of calories per gram (compared with protein and carbohydrates), a little goes a long way. Healthy fats are also important to include in your meals because they help you to absorb certain vitamins and nutrients from the foods you eat.

Two tablespoons of peanut butter add 7 g of protein.

4. Add chia seeds

Chia seeds are a good source of fiber, but they can also add a protein boost to a bowl of oatmeal.

One ounce of chia seeds (about the size of a golf ball) provides:

• 130 calories

• 5 g of protein

• 9 g of fat

• 12 g of carbohydrates

• 10 g of fiber

Yes, you read that right, 10 g of fiber! So you may want to start with a smaller serving of chia seeds to avoid any unwanted digestive issues.

Chia seeds are also one of the few plant-based sources of omega-3 fatty acids. These are healthy fats that can reduce inflammation in the body and support brain health.

Unless you like a little crunch in your oats, it’s also helpful to soak them first. When you put them in milk or water for about 20 minutes, they swell up and turn gel-like.

One tablespoon of chia seeds adds 5 g of protein.

5. Put some nuts

Nuts are a great way to add protein, fiber, and healthy fats to your oatmeal. Almonds and pistachios have the highest protein content of any nut.

One ounce of almonds (23 almonds) adds:

• 160 calories

• 6 g of protein

• 6 g of carbohydrate

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• 4 g of fiber

• 14 g of fat

One ounce of pistachios (49 pistachios) provides:

• 160 calories

• 6 g of protein

• 13 g of fat

• 8 g of carbohydrate

• 3 g of fiber

Nuts and nut butters are both calorie and nutrient dense, which means they pack a lot of nutrition (and calories) into a small amount. Sliced almonds, crushed pistachios, or nut butters make delicious additions to a bowl of oatmeal. But you can add any nut that you prefer. And try rounding out your nutty oatmeal with cinnamon and pureed pumpkin or fresh berries for extra flavor and nutrients.

One serving of pistachios or almonds adds 6 g of plant-powered protein.

6. Add eggs

Adding eggs to oatmeal makes for a savory breakfast combination. For under 100 calories, one egg provides:

• 70 calories

• 6 g of high-quality protein

• 5 g of fat

• Minimal carbohydrates

• Minimal fiber

Eggs are considered a complete protein. This means they provide all nine essential amino acids (the building blocks of protein). They also contain crucial nutrients including iodine and choline, which can be difficult to source from other foods.

Start out with plain instant oats then add water or milk, and then add an egg. Whisk the egg into the oatmeal mixture and microwave for 2 to 3 minutes. Try adding green onions or cheese to the top.

One egg adds 6 g of high-quality protein.

7. Use yogurt

Similar to eggs, yogurt is a source of high-quality protein. Yogurt’s protein content varies depending on how it was processed, ranging from 6 g to 17 g of protein per container. Both Greek- and Icelandic-style yogurts provide higher protein (and a thicker consistency) than traditional yogurt.

Greek yogurt provides:

• 160 calories

• 14 g of protein

• 4 g of fat

• 8 g of carbohydrate

• 0 g of fiber

Regular yogurt is also a great way to boost the health benefits of your oatmeal and adds:

• 100 calories

• 6 g of protein

• 6 g of fat

• 8 g of carbohydrate

• 0 g of fiber

Yogurt is also a fermented food, which provides additional beneficial bacteria that supports gut health. The fermentation process also reduces the lactose content of yogurt. While all yogurt is fermented, some varieties have added probiotics. These are live microorganisms that can provide additional benefits beyond digestive health.

Yogurt adds 6 g to 14 g of protein depending on the type.

High-protein overnight oats

There are an unlimited number of oatmeal combinations that can boost the protein and flavor of your breakfast. Overnight oats is a great way to bump up the protein in your breakfast. And you can make it ahead of time to fit any morning routine.

Peanut butter banana overnight oats

Makes 4 servings

Ingredients:

• 2 cups old fashioned rolled oats

• 1.5 cups whole milk

• 1 oz to 6 oz container Icelandic yogurt

• 1 scoop unflavored whey protein powder

• 2 tablespoons peanut butter

• 1 teaspoon cinnamon

• 2 bananas

Instructions:

1. Combine rolled oats, whole milk, yogurt, protein powder, peanut butter, and cinnamon into four evenly divided jars.

2. Refrigerate overnight for at least 8 hours.

3. Slice and top with banana. Enjoy!

Each serving gives you:

• 359 calories

• 19 g of protein

• 10 g of fat

• 50 g of carbohydrate

• 6 g of fiber

Added sugar and salt are variable depending on the brands you purchase. Between the peanut butter, cinnamon, milk, and banana, you may not need any additional sugar.