Whether you’re craving a warm bowl of steel-cut oatmeal or a mason jar of cold overnight oats, oatmeal itself doesn’t offer tons of protein. A half-cup serving has about 7 grams, which isn’t enough if you’re looking to stay full all morning long.
To get your breakfast up to the recommended amount of protein for weight loss, which is 13 to 20 grams, try one or a combination of these:
- Mash in beans: Mash one-quarter cup of chickpeas into your bowl and for 65 extra calories, you also get 3.5 grams of protein. Try this creamy banana cashew (chickpea) overnight oatmeal that offers a total of 15 grams of protein.
- Add protein powder: Sprinkle in a quarter-scoop of protein powder to boost the protein — Vega Sport will offer 7.5 grams of plant-based, easy-to-digest protein.
- Cook yours with milk: Silk Light Vanilla Soymilk is sweetened with stevia so it has half the sugar of cow’s milk and offers 6 grams of protein. It’s also sweet enough on its own, so you won’t have to add maple syrup, brown sugar, or honey. To up the protein content even more, go for a dairy-based milk, which has 8 grams of protein per serving.
- Stir in nut butter: One tablespoon of peanut butter adds 4 grams of protein and a wonderfully creamy texture.
- Mix in Greek or soy yogurt: After your oatmeal is cooked, adding half a cup of yogurt will make it creamier and higher in protein.
- Add seeds and nuts: One tablespoon of hemp hearts adds 3.3 grams of protein, and a one tablespoon serving of chia seeds adds 2 grams. If you’re into nuts, chop up 12 kernels for an extra 3 grams.