Up the Protein in Your Oatmeal With These Incredibly Filling Ingredients

By
Joy Williams
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Up the Protein in Your Oatmeal With These Incredibly Filling Ingredients


Dietitians and fitness trainers encourage their clients to eat a balanced diet, complete with all three macros (protein, carbs, and fat) — but getting enough daily protein seems to be an especially hot topic.

As far as breakfast goes, registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition recommends getting 13 to 20 grams of protein for that first meal, as well as 6 grams of fiber. These nutrients help slow down digestion and help you feel fuller longer, giving you plenty of energy to power through the first half of your day.

If you love to dive into a hearty bowl of oats in the morning, you may be wondering how much protein oatmeal offers you.

Protein in Oatmeal

The exact amount of protein in oatmeal depends on which type of oats and brand you choose. (Check the nutrition facts on your oatmeal package to be sure.) In general, the three main types of oats — quick oats (aka instant oats), steel-cut oats (aka Irish or Scotch oats), and old-fashioned oats (aka rolled oats) — all offer five grams of protein per serving and four or five grams of fiber, per the US Department of Agriculture.

Here’s how the three differ:

  • Steel-Cut Oats — 5 g protein (per 1/4 cup dry): Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped-up rice, take the longest to cook, absorb more liquid than other oats, and have a chewy consistency.
  • Old-Fashioned Oats — 5 g protein (per 1/2 cup dry): Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first and then rolled to flatten them. They take longer to cook than quick oats but are quicker than steel-cut oats.
  • Quick Oats — 5 g protein (per 1/2 cup dry): Also called instant oats, these oats are precooked, dried, and then rolled. They cook in a few minutes when added to hot water and have a mushy texture.

How to Add More Protein to Oatmeal

Though all types of oatmeal offer about five grams of protein and four to five grams of fiber per serving, they don’t quite meet Langevin’s recommendations for a filling breakfast. The good thing is, you can easily add some extra ingredients to your oatmeal to amp up the protein content.

Scroll through to see some toppings or stir-ins you can add, such as nut butter or protein powder. They’ll up the protein, but they’ll also add fiber and healthy fats as well as texture and flavor, making your oatmeal even more satisfying.

Choose a few of these ingredients and you’ll be on your way to the 13 to 20 grams of protein and six grams of fiber you need to start the day strong.



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