I heart protein.
Now don’t get me wrong, I’m not a body builder or anything here, folks. I’m just a really busy girl trying to stay fueled in my busy, balanced world. For me, that means I can’t just eat a bowl of fruit or a bagel and call it a meal. I need some protein to help keep me full.
One of my favorite meals to give an unsuspecting protein power punch to is oats, and that’s for breakfast, lunch, or dinner.
For a single serving of the amped up oats, here’s what I add:
- 40 grams old fashioned oats (the half cup serving size, although for me 40 grams is not even close to half a cup) (5 grams protein)
- 1 cup water (occasionally I’ll use plain almond milk – or whatever milk of choice)
- 1 egg white (4 grams protein)
- 1/4 cup plain, nonfat Greek yogurt (5.5 grams protein)
You’ll want to start by cooking the oats and water (or milk, your choice) over medium-low heat. As the oats are almost cooked, but still have some liquid, add your egg white and Greek yogurt and whisk with a fork for a minute or two. Basically, you don’t want to dump your egg white in and let it cook in chunks. Stirring continually while the egg white cooks (doesn’t take long) ensures an even consistency. 
From here these oats can go in a thousand directions! For dinner one night, I took this basic serving of oats and added two tablespoons of nutritional yeast to the oat mixture – not only does this add a cheesy flavor, but it also added more protein. (In about two heaping tablespoonfuls of nutritional yeast there’s a little over eight grams of protein.) Then I topped with some cooked vegetables and marinara for a delicious, well-rounded meal! Balance, baby! 
I’ve also topped savory oats with hummus before and that is amazing.
If you’re not feeling savory, you also have the sweet version
Same basic protein oats format (I used half plain unsweetened almond milk in this batch and half water), except I also added a very ripe, mashed banana and some cinnamon to the oats. The ripe banana is a great way to add some sweetness and a serving of fruit to your day without turning to straight up sweetener/ artificial sweeteners. Plus, cinnamon helps regulate your blood sugar, so it’s a win-win.
In total, you have 14.5 grams of protein in this bowl of oats, and that’s if you don’t use milk or anything else! Not too shabby of a way to start your day or indulge in a bowl of carbs for dinner.
How would you dress up these power protein oats?
[...] Original post by soundeats [...]
Wow, such an interesting idea to add egg white and yoghurt to oats. Does it change the flavour at all?
Even though I hardly eat dairy, this looks fantastic. I think I need a teeny bit more protein in my diet and yogurt in my oats may be the way to go.
Mixing yogurt with the oats is a nice compliment and certainly adds a power packed punch of protein to go along with the fiber and complex carbs.
[...] Original post by soundeats [...]