Protein Oatmeal

26 Sep, 2022

Protein Oatmeal

Photo by Haley Brennan

Oatmeal is a quick and easy breakfast that keeps you satiated and is packed with nutrition. Oatmeal contains a fiber called beta-glucan, which has been shown to be good for bowel function and may contribute to a health gut microbiome. Since oatmeal is mainly a carbohydrate, simply add your favorite protein powder and milk to take this healthy meal to the next level. Protein has been shown to better help regulate appetite and blood sugar. Stay satisfied until lunch or your mid-morning snack!

Ingredients:

  • 1/2 cup of whole rolled oats
  • 1 cup water
  • 1 serving of protein powder (I recommend vanilla flavor)
  • 1 cup of milk (cow’s or plant-based)
  • Water

Makes one serving in approximately 3 minutes.

Kitchen Tools:

  • Deep bowl
  • Measuring cups (or you can estimate)
  • Spoon
  • Microwave (or stovetop)

Directions:

  1. Add rolled oats to a bowl. Use a deep bowl to prevent overflow while microwaving.
  2. Add water just enough to cover your oats.
  3. Microwave for about 2 minutes.
  4. Add protein powder and milk.

Nutrition Facts:

Varies depending on protein and milk choice.

Making a Healthier Oatmeal

 If you look at the nutrition facts of store-bought oatmeal you will see added sugars and virtually no protein. Homemade oatmeal can be a much healthier option. Whole grain rolled oats contain more fiber than more processed oats, which improves digestion and can help carry you over to the next meal. Adding protein further increases satiety, or the satisfaction of feeling full. Making homemade oatmeal also decreases added sugar and preservative intake.

Tips and Tricks

Depending on the protein powder that you use, you may or may not need to add any additional sweeteners. Most flavored protein powders are sweetened, and you will not need to add anything more. These may include artificial or natural sweeteners, including stevia, erythritol, and sucrose (table sugar). I recommend checking the nutrition facts and ingredients. Regardless of the sweetener type, you should not need to add any further sugars to your oatmeal.

Protein Powders and Sweeteners

You can also use an unsweetened protein powder with this recipe and add your own sweetener. For those who tolerate dairy, you can use whey protein. For vegans, pea protein or soy proteins are great options.  After you mix the above recipe, add to taste one of the following sweeteners:

  • Stevia (drops with vanilla flavor are my favorite)
  • Honey
  • Maple syrup (pure)
  • Table sugar
  • Brown sugar

Cooking

For those who do not own a microwave, or prefer not to use one, you can also use a stovetop. Often, there are directions right on the package of your oatmeal explaining how to do this. In general, here are some guiding instructions:

  1. Bring 1 cup of water to boil. Once boiling reduce to simmer.
  2. Add 1/2 cup of oats and simmer for four minutes. Stir occasionally with a wooden spoon or other utensil.
  3. Turn off stove and let pot sit on stovetop for 5 minutes.
  4. Add in the remainder of ingredients, stir, then serve.

Toppings

Oatmeal can be enhanced by adding fruits, nuts, or spices. Try any, or all, of the following:

  • Blueberries
  • Apples
  • Peaches
  • Walnuts
  • Pistachios
  • Cinnamon

Experiment with sweet and savory flavors and get that extra boost of nutrition!

For recipe videos visit my Instagram account @NatureNurtureHealth (Link Here).