想让你的燕麦粥更健康? I’ve got you covered with 5 delicious and easy ways to boost the protein content of oatmeal so that it will keep you full until lunch.
每个人都为之疯狂 酷游九州体育官网App的九州体育App下载! I guess I’m rubbing off on you… 😉 I wanted to dedicate a full post to protein oatmeal because if oatmeal has one fault, 它的蛋白质含量通常不高! For those of you that think oatmeal isn’t very filling or you’re hungry 1 hour after eating it, 你所需要做的就是添加一些蛋白质和健康的脂肪.
一旦它们混合在一起, 你会有一个健康的, balanced breakfast – AKA a 碗 of oats will keep you full and satisfied all morning long!
我相信你知道, oatmeal on its own isn’t very high in protein so I have a few go-to ingredients that I add in to up the protein level. 我将在下面更详细地介绍它们，但这里有一个快速的概述:
我知道添加 蛋白粉 to oatmeal might seem like something only body builders or athletes do, 但我一直在燕麦粥里加蛋白质粉，我很喜欢!. It adds a ton of protein, is super simple to add and can add a fun flavor to the oatmeal as well. 这 巧克力，花生酱，蛋白质酷游九州体育官网App 从蛋白质粉中获得巧克力的味道. 双赢! 蛋白粉 works great in pretty much any kind of oatmeal – mix it into 隔夜燕麦 或者烤酷游九州体育官网App. 一勺蛋白粉含有15-20克蛋白质.
蛋白粉 is also a great option if you’re vegan or avoid eggs or dairy, considering a lot of the easy protein options (like yogurt and eggs) won’t work for you. 不知道该用哪种蛋白粉? 看看这篇我分享我所有的 最喜欢的植物蛋白粉品牌.
I feel like people are either in the “I love 白软干酪” camp or the “I despise 白软干酪” camp… Before you jump to any conclusions about 白软干酪, 听我说完. 酷游九州体育官网App里吃不到白软干酪! It makes oatmeal so much creamier (win) and ups the protein content (win)! 一杯白软干酪含有25克蛋白质.
当然，你可能不会用一整杯来搅拌! 如此多的蛋白质. 同样，你可以把松软干酪混合到任何燕麦粥中. I will say that if you’re not a big 白软干酪 fan because of the texture, you’ll want to mix it into warm oatmeal so the “chunks” (for lack of better word) break down and mix in.
我喜欢在燕麦粥里加蛋白! I’ve found it works best to add in 蛋清 to stovetop oatmeal while you’re cooking. 关键是避免搅碎蛋白. 要做到这一点, you simply have to continuously stir/whisk the 蛋清 while you’re adding them to the saucepan and as they cook. Trust me on this… one time I got distracted and ended up with a 碗 of oatmeal with scrambled egg white chunks. 不是很开胃.
Obviously this method of making high protein oatmeal only works for oats that you’re cooking – please don’t add raw 蛋清 to 隔夜燕麦! 一杯蛋白含有26克蛋白质. Again, you won’t be adding in 1 杯 of 蛋清 but they pack a punch! 试试这个 蛋白质南瓜酷游九州体育官网App 加入蛋白，或者试试我的 鸡蛋燕麦组合碗 旁边放着炒好的蛋白.
类似于松软干酪, you can mix in 希腊酸奶 to your oatmeal to increase the protein (and probiotics!). I typically reach for full fat and plain just because the flavored kind can have a lot of added sugar. 希腊酸奶在任何酷游九州体育官网App中都有很好的效果——无论是冷的还是热的!
1 personal container of 希腊酸奶 (about 5 ounces) has 17 grams of protein… that’s as much as a scoop of 蛋白粉! 我喜欢在隔夜燕麦中加入希腊酸奶 香蕉面包隔夜燕麦.
Adding nut and seed butter is another great way to increase the protein in oatmeal. You can mix it right into the oats or drizzle on top for added flavor. 2汤匙花生酱含有8克蛋白质, 2 tablespoons of almond butter has about 7 g of protein and 2 tablespoons of sunbutter (sunflower seed butter) has about 6g of protein. 试试我的 3分钟花生酱蛋白酷游九州体育官网App 或者我的 花生酱杯隔夜酷游九州体育官网App.