Old-fashioned Rolled Oats

Old-fashioned Rolled Oats| Breakfast for Champions

My top favourite ways to add protein to your oats

The wonderful thing about oats, plain old-fashioned rolled oats is, it’s a base for you to add to it some amazing superfoods. Let s face it, while it is so nutritious and delicious in a porridge form as the mornings cool down here in Australia, there is only 5g of protein per serve.

Sometimes people say to me, it just doesn’t quite stick to my sides for long enough. Well, you need protein, my friend, that is the answer. Protein is the filler, it is the satisfier, potentially filling you up until lunch.

Let’s look at the basic recipe:


  • ½ cup of GF Oats
  • 1 cup of liquid, water or milk
  • Dash of salt


Stovetop: Bring liquid and salt to boil in a pot. Add GF Oats and cook on a medium heat for about 3 minutes.

Microwave: Combine all ingredients in a medium size microwave safe bowl and cook on high for 2-3 minutes.

Let’s have a look at how you can power up this special morning cereal.

  1. Nuts/Seeds – add a handful of almonds, walnuts, pecans, pumpkin, hemp, flax or sunflowers seeds. This adds gorgeous crunch, flavour and of course protein. There are varying amounts of protein between the different nuts and seeds, so check the nutritional panel on the packaging, mix them up so you have a blend. Nut butters are great to stir into your oats as well.
  2. Egg Whites – an Amazing source of protein, I struggle to throw away the beautiful yolk, but it does affect the flavour. Play around with it and see whether 1 or 2 works the best for you. Stir the egg white into the oats once it has cooked and cooled a little.
  3. Protein Powder – there are as you would probably know many choices. Whey based, Soy-based, P-protein, Hemp, Rice. You choose what works best for you. Basically, I like to mix the protein powder into the water or milk and then add it to the oats as it’s just finishing the cooking process.
  4. Yoghurt – once again there are a number of choices you can use. Greek yoghurt, Coconut yoghurt, Soy yoghurt, Flavoured yoghurt. Be generous when adding to your oats, cooked or uncooked. It’s a winner either way.
  5. Milk – cow’s milk generally has the most amount of protein but I understand that a lot of people avoid dairy, even I do. Soy milk is also high in protein but not a favourite of mine either. My favourite is Almond milk.
  6. Cottage Cheese – I was a little sceptical about this one, but it is delicious and adds that extra protein boost by just adding a couple of scoops to your cooked oats.

Find more Oats recipes here…

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