9 Simple Protein Boosts That Turn Basic Oatmeal Into a Power Breakfast WEGOVY PILL GLP1

 Real Simple Magazine

9 Simple Protein Boosts That Turn Basic Oatmeal Into a Power Breakfast

High protein, high fiber!

By 

Melissa Matthews

Melissa Matthews

Melissa Matthews is the senior features and travel editor at Real Simple covering health, lifestyle, fitness, money, travel, and relationships.

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Published on February 09, 2026

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Oatmeal is often considered a nutritious, filling breakfast option, but a simple bowl of oats may not be enough to satisfy your hunger. The key is adding more protein, suggests Dawn Jackson Blatner, RDN, CSSD, a sports dietitian and author of The Superfood Swap. “A half-cup of uncooked oats has five grams of protein, and that’s just not enough for starting your day in a filling way,” she says. (Typically, nutrition experts recommend including roughly 20-30 grams of protein at breakfast.)

You could add some protein on the side, but there are also ways to amp up the protein in your porridge. Below are a few ideas for how to do so:

Greek Yogurt or Skyr

Samantha Peterson, MS, RDN, and founder of Simply Wellnes, recommends adding a dollop of Greek yogurt or skyr on top or swirling it in after your oats finish cooking (to help prevent curdling). “These add creaminess along with high-quality protein, calcium, and probiotics that support gut health,” she says. Depending on the brand, a serving of Greek yogurt contains roughly 16 grams of protein1.

Milk

Swap dairy or soy milk for water, and you can easily get in about eight grams of protein, says Blatner. And your oats will be even creamier!

Cottage Cheese

“It sounds odd, but the cottage cheese melts into these creamy little pockets,” Blatner says. She suggests topping it with a little everything bagel seasoning if you’re feeling adventurous. Depending on the brand you choose, you could add roughly 11 grams of protein to your bowl. 

Nut or Seed Butters

Choose whichever one you like best—peanut, almond, cashew—and drizzle it over the top for extra flavor, richness, and nutrition. “Nut butters provide protein, healthy fats, and magnesium, which support energy and stress regulation,” Peterson says. 

Seeds

Chia, hemp, and ground flax seeds are a few good plant-based protein sources that also include fiber and omega-3 fats to support heart, muscle, and metabolic health, Peterson says. She recommends stirring chia seeds into your oats while they cook to help thicken your porridge. For a bit of crunch, Blatner likes to sprinkle hemp hearts on top of the oats. 

Nuts

Nuts add a small amount of protein, and depending on which you choose, provide about 6 grams of protein per one-fourth cup, says Blatner. "They add protein, crunch, fiber, and healthy fats," she says.

Eggs or Egg Whites

This can be done very carefully on the stovetop or microwave, according to Blatner. Here's how to try it on the stove: Cook a half-cup of rolled oats and one cup of liquid on low heat. Then whisk two eggs, or a half-cup of egg whites, in a separate bowl, and slowly stir them into the hot oats for about 60 seconds, Blatner advises. “The eggs gently cook and thicken the oatmeal, adding about 12 grams of high-quality protein, plus staying power,” she says. "If you use milk, this would total a bowl of oatmeal with 25 grams of protein!” Try it in a microwave: Blatner recommends mixing a half-cup of rolled oats with three-fourths of a cup of liquid and one to two eggs. Cook your oats for approximately two minutes, stopping to stir every 30 seconds, she says. And of course, you’ll want to flavor the bowl to your liking by adding cinnamon, vanilla, berries, etc. 

Tofu

Tofu is an underrated protein-boosting option, Peterson says, especially for people who want a plant-based option. “Silken tofu blends seamlessly into oatmeal and adds plant-based protein along with iron and calcium, nutrients that support energy, muscle function, and bone health,” Peterson says. “Because silken tofu has such a neutral flavor, it boosts nutrition without making the oats taste 'tofu-y.'" Peterson recommends blending tofu with a splash of milk or water until completely smooth, then stirring it into cooked oatmeal over low heat. You can also add the mixture to the oats once they’re off the burner. (These methods help prevent separation and keep the texture creamy, she explains.) 

Savory Oats

Oatmeal doesn’t have to be sweet! “Just treat them like a 'grain bowl’ instead of a breakfast bowl, and they make the perfect base for all sorts of savory combos,” Blatner advises. Below are a few of her favorite combinations:

• California style: Oats topped with eggs, sautéed kale, and avocado.
• Bagel style: Oats topped with smoked salmon, arugula, and everything seasoning.
• Greek style: Oats topped with grilled chicken or chickpeas, tomatoes, spinach, and feta.
• Ramen style: Oats topped with a soft-boiled egg, mushrooms, scallions, and a splash of coconut aminos and sriracha.
• Southwest style: Oats topped with black beans or shredded chicken, peppers, salsa, and cheddar cheese.