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Get More Protein For Breakfast

A Cold Weather Nutrition Staple

By LA Muscle on 22.10.2019 01:36 pm


Once the mercury drops and the cold weather arrives so does the world’s favourite go-to breakfast. Porridge, oatmeal, oats; whatever you want to call it, is by far the most popular choice. This is due to its many health benefits such as aiding weight loss, rich in antioxidants, high in fibre, and many others, as well as being extremely nutritious.

Here are some interesting and beneficial ways to boost your oats with some added protein to make it an even more nutritious and delicious meal.


Nut nutters are a tasty and easy way to add some extra protein to your oats. One tablespoon of peanut butter adds 4.5 grams of protein, two tablespoons adds 9 grams, and any other nut butters will add a similar amount as well. Once you’ve added the nut butter, try topping it with fresh fruit to add natural sweetness without processed sugars.


There are many different types of milk that you can add, including non-dairy if you prefer those. Regular milk can add an additional 8 grams per serving with non-dairy alternatives such as soy providing around 6 or 7 additional grams. If you’d prefer something different you can even add a scoop of cottage or ricotta cheese or even Greek yogurt for an additional 4 to 10 grams of protein.


Protein powder is one of the easiest ways to add protein to practically anything as it’s so versatile. Whey is considered the most popular choice, but if you prefer a non-dairy protein other popular choices include egg, soy, hemp and pea. You just need to make sure it's made with real-food ingredients and doesn’t have a lot of additives or fillers. A scoop of protein, such as whey protein for example, generally has around 25 to 30 grams of protein.


If you prefer the taste of real nuts as opposed to nut butters or just don’t have any to hand, then you can add a tablespoon or two of nuts or seeds instead for an additional 5 grams of protein. Popular choices include peanuts, almonds, hazelnuts, Brazil nuts and walnuts.


You can even upgrade your oats with a higher-protein grain such as quinoa, spelt, or amaranth, either blended with your oats or alone. Cooked quinoa has 8 grams of protein per cup, spelt has 11 grams, and amaranth has 9 grams. When cooked you can top it with your favourite toppings and spices for a more protein-packed meal.


It might sound odd at first, but your oats can even be savoury for those with less of a sweet tooth that may prefer it. Go savoury and add shredded spinach or kale. You can also stir in some grated parmesan and top it with a sunny-side up egg for an additional 6 grams of protein per egg or add two eggs to double that to 12 grams.



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