Wondering what to make for breakfast this week? Whether you are working out or not, a protein-packed breakfast, a macro friendly oatmeal can be filling and satisfying.
You can do a lot of different things with oatmeal. Start the day with a quick meal by cooking them on the stove or meal prep them in a mason jar with an overnight oats recipe.
The key to staying full longer than an hour after your done is by adding protein and healthy fat to your bowl.
You can eat a bowl of oatmeal all by itself. Or you can pair it with egg white muffins for even more protein.
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Is oatmeal beneficial for athletes?
A good bowl of oats in the morning is a great option for a healthy breakfast. Oats provide a great source of complex carbs even though they lack the needed protein and healthy fats for a well-rounded macro-friendly breakfast. But by adding in some key ingredients, you can change that.
Why is it important to add protein to oatmeal?
Protein provides the building blocks to repair and build muscle, skin, tissue and bones. Protein provides a satiety effect, meaning, it helps us stay full for longer. So that same bowl of oats that lasted 1-2 hours will now hold you over for about 3-4 hours.
How to add more protein to oatmeal
Add these foods to your oatmeal recipes to give them a boost of protein:
- Egg whites – while cooking oats on a stove top, sub out some water for egg whites. Just keep stirring regularly to help even cooking
- Non-fat Greek yogurt – stir into cooked oats
- Protein powder – stir into cooked oats
- Seeds and nuts – flax, hemp and chia seeds are all great healthy fats that also provide some protein
Macro friendly oatmeal to start the day
I am always open to trying new ways to get added protein into a bowl of regular oatmeal with the use of simple ingredients. This bowl of oats is great to eat before a workout or even as a post-workout meal.
I was skeptical and worried about the idea of the egg whites alone wouldn’t taste good. But I couldn’t tell they were there. It just blended with the oats and it gave the bowl a creamy texture.
If you’re looking to add more flavor to this bowl of oatmeal, try adding nut butters. You can’t go wrong with almond butter or peanut butter.
Also, if you’re not into almond milk, try oat milk.
- 2/3 cup rolled oats
- 1+1/3 cup water, cold
- 1 banana, chopped
- 1 pinch kosher salt
- 1/2 cup egg whites
- 1/2 teaspoon cinnamon
- 1 tbsp flax seeds
- 1 tbsp almond butter
- Combine oatmeal, 1/3 cup water, banana and salt in a small pot. Stir and bring to a boil.
- Reduce the heat to low and stir in the remaining 1/3 cup of cold water.
- Slowly stir in the egg whites, continually stirring until the oats look opaque.
- Cook for an additional 2-3 minutes or until the oats are creamy, tender and heated through.
- Serve topped with extra sliced bananas, hemp seeds, and peanut butter.
Nutrition InformationYield 2 Serving Size 1
Amount Per Serving Calories 261Total Fat 8gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 6gCholesterol 0mgSodium 159mgCarbohydrates 36gFiber 7gSugar 8gProtein 13g
Protein powder in oatmeal
I know you might think that only bodybuilders might add protein powder to oatmeal, but that’s not the case. Protein powder adds a ton of protein and can add a fun flavor to oatmeal as well. The key is to stir the protein powder in right at the end, after cooking. Add extra liquid (almond milk or water) for desired consistency.
If you are strictly plant-based or don’t tolerate dairy or eggs, you can add in a one that I like, Orgain Sport. One scoop of protein powder has about 20-30 grams of protein depending on the brand of protein powder you use.
Which type of oatmeal is best? The answer depends on your taste preference and available cooking time.
- Steel-cut oats take 20 to 30 minutes to cook. They have a chewier texture than rolled oats. You can use a crockpot to cook them overnight.
- Old-fashioned oats (rolled oats) cook in 5 to 10 minutes and have a firm texture. You can be make on the stovetop or made into overnight oats.
- Quick-cooking oats are ready in a minute on the stovetop. Because they are rolled thinner than old-fashioned oats, they cook quicker and have a smoother texture.
- Instant oats cook quickly in the microwave. Instant oatmeal is pre-cooked, rolled thin, dried and then rehydrated. They can be fortified (or not) with B-vitamins & iron. Some brands can have added sugars.
Oatmeal is a good source of fiber so the carbs are slower digesting, but it’s still important to put the right type of toppings on it.
Give your breakfast some depth
Eating a high protein oatmeal like this one will keep you fuller longer because of the ratio of carbohydrates to protein to fat. It’s also high in fiber (an important nutrient that keeps you full) and is naturally low in sugar.
If you loved this recipe, we hope you will try these others: