Protein plays a vital role in the nurturing of good health. A balanced diet is incomplete without protein in it. It can promote various bodily functions such as tissue repair, improved immune system, development of healthy muscles, and enhanced metabolism.
The name protein comes from the Greek word ‘proteas’ which means ‘first-rank’ or primary. So that means it is an essential element for the overall growth and well-being of the body. There are a plethora of protein-rich foods to choose from.
Among them, high-protein oatmeal adorns the position of most delicious protein-rich food. The oatmeal itself is jampacked with protein; by adding other ingredients like nuts, seeds, butter, and many other ingredients, one can elevate the taste and texture of a normal high-protein oatmeal dish. Here are two mouthwatering, high-protein oatmeal recipes to incorporate into your daily diet.
High-Protein Oatmeal Recipes And Benefits
As the name suggests, ordinary oatmeal and high-protein oatmeal differ in their protein content. Oatmeal is a classic whole-grain cereal consumed by generations as a staple food. protein in oatmeal is beneficial for vegetarians and people looking to add more protein content to their diet.
There are four to 5 grams of protein in oatmeal per serving and they is a good source of micro- and macronutrients as well. Once you are ready to include high-protein oatmeal into your diet, you can achieve the following benefits:
✔️ Helps to Fulfill The Protein Requirements
Your body needs a sufficient amount of protein to maintain homeostasis. Protein in oatmeal is enough to meet your body’s daily protein requirements. Getting enough of it will provide improved metabolism, effective production of energy, healthy regulation of excess blood sugar, enhanced bone density, and improved nail and hair growth.
✔️ Muscle Building
Protein is essential for muscle development; consumption of high-protein oatmeal will repair your muscles and promote their growth. If you are someone who engages in regular exercise, oatmeal will help build muscle.
✔️ Nutritional Support
High-protein oatmeal is already rich in nutrients needed to achieve overall wellness. Adding other ingredients, such as berries, nuts, and yogurt, will further increase nutrient density and levels of protein in oatmeal. If you are a strength trainer or athlete, adding protein powder to oatmeal is another way to increase nutritional density.
✔️ Effective Production of Energy
High-protein oatmeal is a steady source of energy. Protein and carbohydrates can release increased energy by improving the metabolism. Furthermore, it can promote healthy maintenance of blood pressure as well.
✔️ Weight Loss
High-protein oatmeal is rich in fiber and it can make you feel full and satisfied for a long time. This will help you cut down on overeating and unhealthy snacking. The protein element also plays a vital role in achieving body goals by suppressing cravings.
The benefits of high-protein oatmeal don’t stop here; there are other varied health benefits as well. However, these are some of the common benefits offered by it. If you want to try out versatile, high-protein oatmeal dishes, here are two recipes that can satiate your taste buds.
☑️ Banana Nut Protein Oatmeal
This is a protein-packed oatmeal recipe that requires little to no time to prepare. You can make banana-nut protein oatmeal with the following ingredients:
1 ripe banana (chopped)
⅓ cup of high-protein oats
⅔ cup of vanilla or chocolate protein powder
3 tablespoons of eggwhites
Chopped walnuts and almonds
Honey or maple syrup
- Cook oats in a small pot and stir in protein powder mashed banana, and egg whites.
- Cook the mixture on medium-high heat until it boils. Then reduce the heat and cook for 3 minutes to achieve a thick consistency.
- Pour the mixture into a bowl and garnish with sliced banana, chopped nuts, and honey.
☑️ Savory High-Protein Oatmeal
An unsweetened version of high-protein oatmeal is best for a meal. It may require more ingredients but once in a while, try savory oatmeal to experience another version of ordinary, high-protein oatmeal. You need the following ingredients to make this delicious version:
2 tablespoons of extra virgin olive oil
2 tablespoons of diced shallot
250 grams of high-protein oatmeal
4 ½ cups of water
Salt for taste
½ teaspoon ground pepper
1 bunch of chopped collard greens
2 tablespoons of red wine vinegar
1 cup cheddar cheese (shredded)
¼ cup salsa
4 eggs
- Heat oil in a pan over medium, cook shallot, add oats, and pour 4 cups of water into the pan. Add salt and pepper to the mix and cook until it boils. Reduce the heat and cook for 3 minutes to get a creamy consistency.
- Heat the remaining oil in a skillet over medium-high heat. Add collard, water, salt, and pepper. Cook for 7 minutes, turn off the heat, and pour red wine vinegar. Remember to stir well before adding the vinegar.
- Transfer the oatmeal into a bowl, add cheese and salsa on the top. Serve with cooked collards and boiled eggs.
What can I add to oatmeal for more protein?
To add even more protein to your diet, you can combine oats with chia seeds, yogurt, or peanut or almond butter. Consider it a simple, quick method to increase your nutrient intake and nourish your body in the morning or before a workout.
Conclusion
Including high-protein oatmeal is a healthy option to attain a lot of health benefits. However, you need to take it in moderation to avoid common side effects. Adding more ingredients and adjusting the recipes according to your requirements will improve the taste of any oatmeal recipe.
References
- Nwaru, B. I., Takkinen, H. M., Niemelä, O., Kaila, M., Erkkola, M., Ahonen, S., … Virtanen, S. M. (2013, January). Timing of infant feeding in relation to childhood asthma and allergic diseases [Abstract]. The Journal of Allergy and Clinical Immunology, 131(1), 78–86
https://www.ncbi.nlm.nih.gov/pubmed/23182171 - Dakhili, S, et al. (2019). Quinoa protein: Composition, structure and functional properties.
https://pubmed.ncbi.nlm.nih.gov/31323439/
