10 Easy Ways to Add More Protein to Your Oatmeal

If you’re looking for protein-rich alternatives to your morning scrambled eggs recipe, look no further than a hearty bowl of oatmeal. All you have to do is decorate it with the right toppings.

1. Milk

“The best way to increase the protein content of oatmeal without significantly altering its taste is to prepare it with milk rather than water,” Johnson said. “This simple swap improves creaminess while providing an additional eight grams of protein.”

One cup of cooked oatmeal already provides about six grams of protein, Stephani Johnson, RDN, DCN, assistant professor of clinical and preventive nutrition services at the Rutgers School of Health Professions, told Verywell.

Additional protein per eight ounces of milk: 8 grams

2. Nuts

You can use almonds, walnuts, pecans, or any other type you enjoy. “Whole or chopped nuts can increase protein while adding crunch,” Johnson said.

Additional protein per quarter cup of nuts: 6 grams

3. Seeds

Seeds are another protein booster, but the amount depends on the type you use, said Johnson, who gave a breakdown of the protein of four types of seeds:

• Additional Protein Per Tablespoon of Chia Seeds: 2 grams
• Additional protein for one tablespoon of hemp seeds: 4 grams
• Additional protein for one tablespoon of flaxseed: 1.5 grams
• Additional protein for one tablespoon of sunflower seeds: 2 grams

4. Nut butters

“For those who enjoy nutty flavor, nut butters not only add protein, but also provide a rich, sticky texture that nut lovers enjoy,” Johnson said.

Additional protein per two tablespoons of nut butter: 8 grams

5. Greek yogurt

The amount of protein you can get from Greek yogurt depends on the brand you choose, Johnson said.

Additional protein per tablespoon of Greek yogurt: 1.5 to 2 grams

6. Powdered peanut butter

Like regular peanut butter, powdered peanut butter can make your oatmeal more filling, according to Johnson.

Additional protein for two tablespoons of powdered peanut butter: 6 to 8 grams

7. Tofu

Oatmeal doesn’t need to be sweet, Abigail Collen, MS, RD, CDN, a registered dietitian at Mount Sinai, told Verywell. You can add tofu or even cheese to flavorful oatmeal for extra protein. “Certainly thinking outside the box can be very helpful,” Collen said.

While you can naturally add tofu to a savory oatmeal recipe, you can also add it to a sweet version, Collen said. “Tofu is so simple that it can go either way,” she explained.

Additional protein per serving of tofu: Up to 17 grams

8. Cheese

If you’re craving savory flavors, you may want to experiment with oatmeal recipes that include cheese or vegetables, Collen said.

Additional protein per ounce of cheese: About 7 grams

9. Whey, casein or plant-based protein powder

“Protein powder can be great because it mixes well with oatmeal,” Collen said. Plus, you can use a flavored or unflavored variety, depending on your preference. Remember that the amount of protein you consume varies by brand.

Additional protein per serving of protein powder: 10 to 30 grams

10. Powdered milk

Like regular milk, nonfat powdered milk can add more protein to your morning oatmeal, Johnson said.

Additional protein for two tablespoons of powdered milk: 4 grams

“However, it is important to note that dairy and plant-based protein powders increase the viscosity of oat flour, resulting in a thicker, more set texture,” she added. You can adjust this by adding additional water or milk until your oatmeal is the consistency you want.

How to get the most out of your oatmeal

Johnson said if you want to get as much protein as possible in your oatmeal, consider combining the ingredients above.

“The total protein content depends on the added ingredients,” she said. “For example, if you incorporate one serving of whey protein powder and two tablespoons of peanut butter, you could get almost 40 grams of protein in your bowl of oatmeal, or more than five eggs.”