If you’ve ever tried to look up high-protein breakfast ideas, you’ve seen that most of us default to some variation of eggs, salmon, and tofu scramble on toast, or even just protein shakes to hit our morning protein goals.
Today, we’re going to tell you about a breakfast option that we think deserves a place in your list of favourites: oats.
Wholegrains like oats provide plant protein, fibre, carbohydrates, and a wide range of vitamins and minerals that are important for your overall health, and because they’re incredibly versatile you can pair them with loads of other types of ingredients to become an easy way to meet your protein goals every day (without getting repetitive).
Here’s what our dietitians want you to know about oats
Oats contribute to your protein intake. Oats naturally contain around 10-13g of protein per 100g, and while they’re not a complete protein on their own, they’re an excellent foundation for a high-protein breakfast when paired with the right ingredients.
They help you reach two nutrition goals at once. Oats provide both protein and fibre, so by building your breakfast around oats you’ll be able to meet your protein goals and increase dietary fibre (something most Australians don’t get enough of).
Oats are Heart-healthy. As well as protein, Oats contain beta-glucan, a soluble fibre shown to help lower LDL (“bad”) cholesterol when eaten regularly as part of a healthy diet.
Oats provide steady energy. As a naturally low GI wholegrain, steel-cut and rolled oats provide slow-release carbohydrates that support sustained energy and more stable blood glucose levels, combine them with protein and healthy fats for a satisfying, slow-release fuel for your morning.
Oats are excellent for your Gut health. The fibre and prebiotic compounds in oats help nourish beneficial gut bacteria which supports your digestive health.
Oats are the perfect budget-friendly nutrition. Compared with many breakfast cereals, plain oats provide outstanding nutritional value at a fraction of the cost.
Are Whole Oats better than Quick Oats?
Whole Oats are better for you than Quick Oats. Quick Oats often come in a sachet, ready to microwave in a few minutes. However, rolled and steel-cut oats retain more of the whole grain, providing more fibre, vitamins and minerals without the added sugars found in flavoured quick oats sachets.
Pimp Your Oats: How to Build a High-Protein Breakfast
- Choose your oats
- Rolled oats – perfect balance of convenience and nutrition, excellent everyday option, naturally low GI
- Quick oats – great for when you’re short on time, slightly higher GI, best to choose plain varieties (not flavoured) where possible
- Boost the protein with 1-2 additions:
- Milk
- Greek-style or high-protein yoghurt
- Cottage cheese (blend through cooked oats)
- Peanut, almond or cashew butter
- Chia seeds
- Hemp seeds
- Pumpkin seeds
- Flaxseed (linseed)
- A scoop of whey or plant-based protein powder
- An egg whisked through while cooking (“proats”)
- Add extra fibre, flavour and antioxidants
- Fresh or frozen berries
- Banana
- Stewed apple or pear
- Cinnamon
- Chopped nuts
Dietitian Tip: aim for 20-30g of protein at breakfast. Combining oats with dairy, soy foods, nuts or seeds makes this really easy, while also helping you meet your fibre intake goals!
One ingredient, endless breakfasts
Oats are incredibly versatile and can be enjoyed as:
- Warm porridge
- Overnight oats
- Baked oats
- Smoothies
- Pancakes or pikelets
- Breakfast muffins
- Homemade muesli bars
- Bliss balls
- Fruit crumble topping
- Homemade bread
- Mixed through yoghurt
Recipe Highlight: High-Protein Overnight Oats
These overnight oats contain around 30g of protein and almost 8g of fibre per serve. Prep once, enjoy all week!
Need personalised nutrition advice?
Whether your goal is improving your cholesterol, managing diabetes, increasing protein intake, boosting energy or simply building healthier eating habits, our Accredited Practising Dietitians can help!
Book an appointment with the Ingrained Nutrition team and let us help make healthy eating simple.
