Add milk, nuts and peanut butter: Simple ways to increase protein intake for oats
According to nutritionist Stephani Johnson, a guest lecturer at Rutgers Medical College (USA), a cup of cooked oats provides about 6 grams of protein. However, just replace the water with milk, you added 8 grams of protein to your breakfast intake. This is the easiest way to increase protein without changing the flavor, says Johnson.
Adding nuts like almonds, walnuts, and cherries also helps increase an average of 6 grams of protein per quarter cup. Chia seeds, hemp seeds or sunflower seeds are also great choices, adding 1.5 - 4 grams of protein per tablespoon while increasing the crunchiness and fiber of the dish.
If you like fat, you can add nut butter or peanut butter in powder, two tablespoons of nut butter provides up to 8 grams of protein, making the oatmeal more sticky and fragrant.
Cheese, tofu or protein powder make oatmeal more enriched
Not just a sweet dish, oats can also become a savory breakfast with cheese or tofu. Nutrition expert Abigail Collen, working at Mount Sinai Hospital (USA), said: "Tofu is a great ingredient because it can be used in both sweet and savory dishes, and provides up to 17 grams of protein per serving."
A small amount of cheese (28g) can also provide 7 grams of protein, making the dish more fragrant and attractive. Those who need to quickly consume protein can choose protein powder (whey, casein or plant-based), containing 10 - 30 grams of protein per serving, or skim milk, adding 4 grams of protein per two tablespoons.
Johnson recommends that consumers combine many ingredients to optimize effectiveness: For example, adding protein powder and two tablespoons peanut butter can get nearly 40 grams of protein, equivalent to more than five eggs in a bowl of oatmeal.
