10 Easy Ways to Add More Protein to Your Oatmeal

If you’re on the hunt for high-protein alternatives to your morning egg scramble, look no further than a hearty bowl of oatmeal. You’ll just have to spruce it up with the right toppings.

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

Because oatmeal is a blank slate, you can add ingredients to boost nutrition and flavor. “There are a variety of ingredients that can be added to oatmeal that enhance its nutritional value and lower its glycemic index, helping you stay satiated for a longer period,” Johnson added.

Another tip? Oatmeal doesn’t have to be sweet, Abigail Collen, MS, RD, CDN, a dietitian at Mount Sinai, told Verywell. You could add tofu or even cheese to savory oats to get some extra protein. “Definitely thinking outside of the box can be really helpful,” Collen said.

Here are 10 quick ways to add some extra protein to your oatmeal if eggs are off the table.

1. Milk

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

2. Nuts

You can use almonds, walnuts, pecans, or any other type you enjoy. “Whole or chopped nuts can boost protein while adding crunch,” Johnson said. You’ll get about six grams of protein per quarter cup.

3. Seeds

Seeds are another protein booster, but the amount depends on the type you use, Johnson said.

For example, one tablespoon of chia seeds provides two grams of protein, while one tablespoon of hemp seeds provides four grams. One tablespoon of ground flax seeds provides about 1.5 grams of protein, and the same amount of sunflower seeds provides about 2 grams.

4. Nut Butters

“For those who enjoy a nutty flavor, nut butters not only add protein but also contribute a rich, sticky texture that nut-lovers appreciate,” Johnson said. Adding two tablespoons of nut butter to your oatmeal will give you eight extra grams of protein.

5. Greek Yogurt

How much protein you can get from Greek yogurt depends on the brand you choose, Johnson said. However, you can expect an extra 1.5 to two grams per tablespoon.

6. Powdered Peanut Butter

Like regular peanut butter, powdered peanut butter can make your oatmeal more filling. Two tablespoons can add six to eight grams of extra protein, Johnson said.

7. Tofu

While you might naturally add tofu into a savory oatmeal recipe, you could also add it to a sweet version, Collen said. “Tofu is so plain it can go either way,” she explained. One serving of tofu can add as much as 17 grams of protein.

8. Cheese

If you’re in the mood for savory, you may want to experiment with oatmeal recipes that include cheese or veggies, Collen said. Generally, one ounce of cheese can add about seven grams of protein to a dish.

9. Whey, Casein, or Plant-Based Protein Powder

“Protein powder can be nice because it blends well into oatmeal,” Collen said. Plus, you can use a flavored or unflavored variety, depending on your preference.

While brands vary, Johnson said one serving may increase your protein content by 10 to 30 grams.

10. Milk Powder

Like regular milk, non-fat milk powder can add more protein to your morning oatmeal, Johnson said. Two tablespoons can add four extra grams.

“However, it’s important to note that both dairy and plant-based protein powders increase the viscosity of oatmeal, leading to a thicker, more congealed texture,” she added. You can adjust this by adding extra water or milk until your oatmeal has the desired consistency.

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

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