Oats: 5 high protein breakfast ideas
If you haven’t already noticed, oats dominate ‘healthy breakfast ideas’ lists, and for good reason. They are packed with many goodies including low GI carbohydrate and soluble fibre, which help to stabilize blood sugar levels, reduce cholesterol absorption, and improve the health of your gut.
Did you know a traditional bowl of porridge or Bircher muesli will only provide 6-7g of protein? If you’re a morning exerciser, or find yourself starving by morning tea, it may be time to turn the protein up a notch.
Here are five different ways to prepare a high protein breakfast to support muscle recovery and keep you fuller for longer!
1. Protein-packed Bircher
Swap juice for high protein milk and yoghurt, and you’ll add 15g of protein to your breakfast bircher.
Soak ½ cup of oats in ¼ cup of high protein milk and ½ cup of high protein, unflavoured Greek yoghurt. Add 2tsp sultanas and half a grated apple, and refrigerate overnight. In the morning, top with fresh berries, chia seeds and an extra dollop of high protein yoghurt.
2. Homemade Nutty Muesli
Many store-bought muesli mixes are full of oats and dried fruits (i.e. the carbohydrates and sugar), without including many nuts or seeds. Try this DIY muesli mix.
Use a ratio of 50% rolled oats, 40% nuts and seeds, and 10% or less dried fruit. You will add 4g of protein per serving. Keep the high-protein theme running by serving with 1 cup high-protein yoghurt instead of milk.
3. Vanilla protein overnight oats
If you’re into protein shakes and protein balls, why not incorporate your favourite protein powder at breakfast?
Mix½ cup rolled oats, soaked overnight in ¾ cup milk, ½ scoop of vanilla protein powder and 1tsp cinnamon. Top with half a banana in the morning. The protein powder and milk will add 15g of protein to your oats.
4. Eggs on porridge
Combine two breakfast heavyweights for the ultimate high protein breakfast!!
Poach or lightly panfry two eggs while your porridge is cooking. Place gently on top of the oats, sprinkle with cracked pepper, and enjoy the gooey yolk running through your bowl! Wilted spinach or green peas add a lovely green touch to this dish. The addition of 2 eggs adds 12g of protein.
5. Savoury oats with feta, pepitas and mushrooms
Mix up your morning with a twist on this breakfast classic.
Slice and sauté your favourite mushrooms with garlic and fresh herbs – thyme, oregano and parsley work well. Chopped kale or spinach can also be added in this step. Serve on top of oats with 30g feta cheese and 10g pepitas. The cheese and seeds add a combined 8g of protein.
Now the hardest part of the morning will be deciding which of these high protein breakfast ideas to cook first!