I’m trying to make a high-protein oatmeal but my brain can’t think of any good protein sources that goes well with oatmeal. Could you please suggest me something that is not protein powder?
Pumpkin seeds (pepitas) are among the most protein-dense non-animal-based foods available to us. If you can’t find a good recipe for stirring them into the oatmeal, just eat them alongside the oatmeal. They’re full of protein, zinc, and magnesium.
Savory oatmeal is delicious… I like to do a fried or pached egg on top of plain oatmeal that has cheese (cheddar or parm are what I use but I imagine any cheese you like is good) and some steamed or sautéed veg like broccoli or kale. sometimes I blob chili garlic oil and/or soy sauce on top. could even add leftover roast chicken or whatever protein.
I soak about 25 g of oat flakes and 25 g of oat bran along with 5 chopped walnuts and a tablespoon of a mixture I make of crushed seeds in twice the weight of almond drink (50 g of crushed almonds in 1 liter of water).
Normally the solids mixture is about 100 g, so I add about 200 g of almond drink.
By the next morning all the liquid will be absorbed.
I add Skyr and about 80 g of blueberries (and sometimes raspberries too).
Enjoy.
I hate it when people suggest nut butter or nuts as a protein source.
Peanut butter is ~75% fat and only 15% protein. That is absolutely NOT a good source of protein. Nothing wrong with it, but don’t give it false labels.
Also, any reason you don’t want to just mix protein powder with it?
Powder Peanut Butter. I’m lactose intolerant and hate the taste of plant proteins. I like to cook or soak mine in vanilla almond milk. Throw some powdered PB, dark chocolate powder, chia+flax and a banana. It’s really worth a shot, I promise it’s good.
Oatmeal already contains a fair amount of protein. Most people get plenty, if not too much, protein (at least in the US). Any protein not used by your body as protein is just used as calories. Unless you are elderly, pregnant/nursing, recovering from surgery, or an extreme athlete (like a marathon runner, professional,etc.) you probably don’t need extra protein.
I’ve always wanted to try some maple flavored protein powder in it. Chocolate isn’t great in oatmeal IMHO and that’s what I’ve got right now.
Sometimes I will add cottage cheese or yogurt on top, if I have an appetite or I know I’ll be working out that day.
Not that many choices without throwing in protein powder, but i’m going to assume your body just can’t process it or its super expensive. Costco is still selling ON protein powder for 55 dollars for 5 pounds so if its that look into it. Otherwise here is what you can do
Chia Seeds (soak em first)
Hemp Hearts
Peanut Butter
Greek yogurt/Skyr
If I make it savory I usually make it with broth instead of milk or water and add 3 ounces of shredded meat and whatever spices I am going for - sometimes it is spiced ‘Italian’, ‘Korean’ or ‘Cajun’ style, but I am currently cooking it pretty often with taco flavorings and sauces.
seeds such as chia seeds amd hemp seeds, nuts/nut butter such as hazelnut butter and or peanut butter, cashews, pecans, etcand eating around 100 grams of oats instead 40 grams. this is it. you can get 20-25 grams of protein easily.
You probably won’t believe me but cottage cheese. It’s the only way my partner will even touch cottage cheese!
I also chop up baked tofu. I do the tofu and cottage cheese savory, if I’m going sweet I do peanut butter and jelly.
Add a few tablespoons of chia seed to the oatmeal when boiling. When you put it in your bowl add some peanut butter and some chopped pecans. Try to refrain from adding white sugar. Honey goes well if you need it sweeter.
You should add unflavored protein powder to your oats and milk. And then add some peanut butter. You won’t taste the protein powder at all.
I use unflavored Myprotein isolate and put it in my fruit smoothies, and I can never tell it’s in there.
Greek yogurt. Protein powder is great too not sure why you don’t want it unless you’re just looking for alternatives. I’d also recommend some peanut butter or PB fit depending on the calories you’re looking for
I add chia seeds, hemp hearts, and flax meal to my oatmeal while it’s cooking (about a tablespoon of each per 1/3 cup of oats). Be sure to add a little extra water. Adds approximately 7 grams of protein and 10 grams of healthy fats. Add some milk or yogurt, top with fruit and chopped nuts.
Well after reading all the comments it seems that might not as common as I thought: just crack an egg in your oatmeal towards the end of the cooking… Awesome protein source, good taste, barely any more time. I also add a spoon of peanut butter, but that’s honestly mainly for the taste
Nut butters!
Also various seeds and berries are great for flavour, fibre and antioxidants.
There are also savoury oats. If you are familiar with congee it’s the same thing, so popular toppings for congee could work with oats too.
Why do you want protein though? When you mention protein powder is that because you are looking to bulk up?
PB2 is a nice add-in, as are milk (especially that Fairlife high-protein milk stuff), skyr, greek yogurt.
I get you specified non protein powder, but oh man does a scoop of good, high-quality whey isolate with a good flavor really jive with some oatmeal. If it’s the dairy that’s the problem, there’s plenty of vegan pea, soy, and other vegan proteins.
Fancy with a poached egg or two on top but 90% of the time I just crack the eggs in when the oatmeal is almost finished cooking on the stove and mix it in while it cooks. Makes it creamy and almost like oatmeal custard. It’s nice. Can make it sweet or savory.
My go to oatmeal recipe:
Cook rolled oats with unsweetened chocolate almond milkMash half a banana, mix with oats once cookedAdd a healthy serving of natural peanut butter (I just prefer the texture of natural) Slice up the other half of the banana and add on topThrow in some blueberriesSprinkle hemp hearts on topAnd sometimes more peanut butter
TIL that I can add peanut butter to my oatmeal. I can die happy now. I also learned about savory oatmeal. I’d like an egg scrambled in like they do with fried rice. How would I do that? Scramble it separately and mix it into the cooked oatmeal?
My bf adds protein powder or peanut butter powder to his oatmeal. Almond milk cuts calories too and you can use a bit more of that if you’re trying to up the protein without adding too many calories. Personally, I like using six type collagen powder as well, one scoop is 10 G protein.
A personal trainer taught me to whip in an egg while cooking steel cut oats. There is a trick to putting the egg in at just the right stage and whipping it just s,o to prevent chunks of egg white forming. The egg adds protein and you can’t taste it over the cinnamon and raisins or dried apple.
I do overnight oats. Add one tablespoon of chia seeds, two egg whites, a scoop of collagen, lots of cinnamon, a dash of salt, and a little brown sugar to taste. Sometimes I throw in a tablespoon of PB fit if I’m feeling frisky.
Hemp seeds, peanut butter, milk. I put all of these in my oatmeal and with all ingredients together (I measure out the servings so I know) it comes out to about 32g of protein. Plus the oatmeal I use (Stoked Oats, the green bag) has walnuts, almonds, pumpkin and flax seeds. It’s my favorite breakfast!