Enjoy this awesome piece from our Mechanic Dietitian Becca, who helps us with ways to boost the OOMPH of our oat-based concoctions. —Dina
Oatmeal is a staple breakfast in many homes and is thought to be a healthy choice. A common complaint I hear about an oats-based breakfast is that it leaves people hungry and ready for a second breakfast inside of an hour or two. Here’s how to doctor your oats to meet optimal protein needs and leave you feeling nourished and satisfied as you start your day.
Oats themselves offer a small amount of protein at 5 grams per ½ cup oats. That’s a fine starting point, but where can you sneak in an additional 30+ grams of protein?
There’s endless mix and match options to accommodate your own taste preferences and any allergy or food restrictions. At large, working in powdered protein products (say that three times fast!) and nut or seed varieties is key. Think powdered peanut butter, whey protein isolate, hemp seeds, chia seeds, and similar foods.
Here's the concoction I have been working with lately with the protein content provided for you per each ingredient :
½ cup oats (5 grams)
2 Tbsp hemp seeds (7 grams)
2 Tbsp powdered peanut butter (7 grams)
1 Tbsp chia seeds (2 grams)
I like to add a generous shake of cinnamon or pumpkin pie spice, give it a good stir, then mix with liquid of choice. I often add a sliced banana prior to cooking or top with seasonal fruit like mixed berries.
I’d still be looking to add another 15-20 grams of protein to the above base. Here’s a few ways to boost the total protein content:
Cook with milk (cow’s milk offers 8 grams per cup, soy and other non-dairy fortified options provide 6-7 grams per cup)
Top with yogurt (Greek offers 12 grams per ½ cup)
Add protein powder to oat mix (whey isolate offers 20 grams per serving)
Additional nuts or seeds (offer 5-8 grams per serving)
Bonus: This can serve as a great base for overnight oats, too, which is extra helpful for meal prep and may be more appetizing during warmer seasons.
Pro tip: I’ve been known to up the powdered peanut butter and down the amount of liquid for a tasty treat that reminds me of a gooey no-bake cookie.
Enjoy and let me know if you’re needing help to improve your daily nutrition for better health and athletic performance.
-Becca