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Protein is a necessary nutrient that contributes to healthy muscles, bones, hair, and skin. To get enough protein every day, it’s a good idea to include some protein-rich foods in every meal, including breakfast. If you like to have oatmeal for breakfast, you can still get the protein you need by mixing it together with foods like egg whites, nut butter, and Greek yogurt. You can even add protein powder to your oatmeal for a quick, easy way to make your breakfast healthier.
Steps
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Cook oatmeal using protein-rich milk. Not only will cooking your oatmeal with milk add more protein, it will also make it creamier and more flavorful! Just use any kind of dairy milk, which has 8-9 grams of protein per 1 cup (240 mL) serving, instead of water when you cook the oatmeal.
- Dairy milk is also full of lots of other beneficial nutrients, like calcium, iodine, and potassium. [1] X Research source
- If you don’t eat dairy, you can use soy milk instead, which has 8 grams of protein per 1 cup (240 mL) serving. Other types of dairy milk, like almond, soy, and coconut milk, have little to no protein (unless they've been enriched with protein, which should be specified on the label).
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Add egg whites to your oatmeal for a flavorful helping of protein. Just stir 2–3 tablespoons (30–44 mL) of egg whites into your oatmeal during the last couple minutes of cooking. The white from 1 egg contains 3.6 grams of protein, and it will give your oatmeal a nice French-toast flavor as it cooks. Plus, egg whites contain other important nutrients like riboflavin and selenium.
- You can use separated egg whites from whole eggs in your fridge, or you can buy a container of separated egg whites at the grocery store to use.
- One large egg contains 2 tablespoons (30 mL) of egg whites.
- You can also add a whole egg, including the yolk, to your oatmeal for even more protein!
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Mix some cottage cheese into your oatmeal to add protein and make it creamier. Stir it in when your oatmeal is done cooking. A quarter cup (56 grams) of cottage cheese contains about 6 grams of protein, but you can add more or less.
- Besides protein, cottage cheese is also a great source of calcium. [2] X Research source
Tip: For extra flavor, sprinkle some cinnamon on top after you mix the cottage cheese in.
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Try sprinkling some ground flax, chia, or hemp seeds over your oatmeal. Flax and chia seeds both have 1.5 grams of protein per 1 tablespoon (10 grams), and hemp seeds have 3 grams. Adding ground seeds is a great way to get extra protein without altering the texture or consistency of your oatmeal. [3] X Expert Source Tara Coleman
Clinical Nutritionist Expert Interview. 22 October 2020.- If you use flax seeds, make sure you use ground seeds instead of whole ones. It’s easier for your body to absorb the nutrients when they’re ground up.
- Flax, chia, and hemp seeds are also a good source of fiber and omega-3s. [4] X Research source
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Stir nut butter into your oatmeal to get some delicious extra protein. You can use any kind of nut butter, like peanut or almond. [5] X Expert Source Tara Coleman
Clinical Nutritionist Expert Interview. 22 October 2020. Add it when your oatmeal is done cooking, and stir it in until everything is well blended. There are 8 grams of protein in every 2 tablespoons (32 grams) of peanut butter, and 7.8 grams in almond butter.- Try adding 2 tablespoons (32 grams) of nut butter at first, then add more or less next time depending on how you like the flavor and consistency.
- If you’re allergic to nuts, use a protein-rich nut butter alternative instead, like sunflower seed butter (5.6 grams of protein per serving) or soy nut butter (7 grams of protein per serving).
- In addition to protein, nut butter is also packed with other important nutrients, like magnesium, phosphorous, and zinc. [6] X Research source
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Add Greek yogurt for a tangy, protein-packed breakfast. Wait until your oatmeal is warm or cool, then stir the yogurt into it until everything is thoroughly combined. Don’t add the yogurt to the oatmeal when it’s still hot or it could curdle.
- Try adding 1/4 cup (71 grams) of Greek yogurt, which contains 7 grams of protein.
- By adding Greek yogurt to your oatmeal, you'll also be getting a good serving of probiotics and calcium. [7] X Research source
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Get some protein powder in a flavor you like. You can use any kind of protein powder, like chocolate, vanilla, strawberry, or banana flavored. You’ll be able to taste the protein powder, so make sure it’s a flavor that you like. You can also try covering up the flavor a bit with toppings later on!
- Protein powders come with different amounts of protein in them, so double check the label first so you know how much protein you’ll be getting per serving.
- Look for a protein powder that packs a lot of protein per serving, like 20 grams. The less powder you have to use, the less you’ll alter the texture and consistency of your oatmeal.
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Cook your oatmeal per the instructions on the packaging. Every type of oatmeal (rolled, quick-cook, steel-cut, etc) cooks differently, so follow the instructions carefully. Cook the oatmeal before adding the protein powder, since it could ruin the texture and consistency if you add it before. [8] X Research source
- To cook quick-cook oatmeal, start by bringing 1 cup (240 mL) of water to a boil on the stovetop. Then, stir in 1/2 cup (45 grams) of oats, and cook for 1 minute.
Tip: To add even more protein to your oatmeal, cook it in protein-rich milk, like cow’s milk or soy milk, instead of water!
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Scoop some protein powder into your cooked oatmeal. Add the protein powder while your oatmeal is still hot so it dissolves easily. Then, stir it in with a spoon until everything is blended. If your oatmeal seems too thick, add a splash of water or milk. [9] X Research source
- Check the serving size on the protein powder’s label to see how much protein is in 1 scoop.
- Base the amount of protein you add on your fitness goals and how much protein you’re getting from your other meals. Ideally, you should be getting a minimum of 0.8 grams of protein per 1 kilogram (2.2 lb) you weigh. So, if you weighed 73 kilograms (161 lb), you’d want to get a minimum of 58 grams of protein per day. [10] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- If you're trying to build muscle through strength training, eat more protein than the daily recommended minimum since it will help your muscles grow.
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Add slices of fruit or other toppings to cover up the protein powder taste. If you don’t mind the taste of protein powder, you can eat your oatmeal as is! Otherwise, mix in toppings like fruit, nuts, or even chocolate, which are all additional sources of protein. They’ll help mask the protein powder flavor.
- You can also add cottage cheese, nut butter, or Greek yogurt to your protein powder oatmeal to flavor it and add even more protein.
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References
- ↑ https://www.dairycouncil.co.uk/consumers/nutrition/nutrients-in/milk/overview
- ↑ https://www.medicalnewstoday.com/articles/318400.php
- ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
- ↑ http://www.eatingwell.com/article/17617/health-benefits-of-flax-seeds-chia-seeds-and-hemp-seeds/
- ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
- ↑ https://www.medicalnewstoday.com/articles/323781.php
- ↑ https://www.medicalnewstoday.com/articles/323169.php
- ↑ https://www.allrecipes.com/article/whats-the-difference-between-types-of-oats/
- ↑ https://www.eatingbirdfood.com/protein-oatmeal/
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