Oatmeal tends to be polarizing – team “I love oatmeal” and team “why would you ever eat mush“. I’m on team oatmeal! Especially on cold mornings as a warm and cozy breakfast option. Oatmeal can be a filling dish or it can leave you hungry an hour later. What makes the difference? Adding protein, fiber, and fat.


Oats are a nutritious carbohydrate (carb) choice. In 1/4 cup of raw steel cut oats there are 5 grams of fiber and in 1/4 cup of raw rolled oats there are 2 grams. For visual, 1/4 cup raw oats comes out to roughly ~1/2 cup of cooked oats. Oats are a great source of soluble fiber (did you know there are a couple of types of fiber?) Soluble fiber is good for lowering cholesterol, helping control blood sugar levels, and slowing digestion to improve nutrient absorption from food.

The Big No-No

A common oatmeal breakfast is made up of: oats, milk, fruit, and honey. Although all choices are delicious and not inherently “bad”, the combo can be bad news for our blood sugars. By eating only carbs it will spike blood sugars higher and can leave us feeling tired an hour or two later. This can all be solved by adding protein, fiber, and fat! Adding these ingredients helps us feel fuller for a longer period of time too.

Protein, Fiber, Fat

Add protein

  • Almonds or almond butter
  • Pumpkin seeds
  • Peanut butter
  • Sunflower seeds or seed butter
  • Hemp seeds
  • Protein or collagen powder
  • Or on the side: eggs, protein smoothie

Add fiber

  • Cacao nibs
  • Flaxseed
  • Chia seeds

Add fat

  • Chia seeds
  • Coconut milk or coconut flakes or coconut butter
  • Hemp seeds
  • Nuts & nut butters
  • Seed & seed butters

Step 1: cook oats + liquid of choice

Step 2: add protein, fiber, and fat

Step 3: mix and enjoy!

Combination Ideas

Listed as a formula of fruit (as natural sweetener) + protein + fiber + fat + (optional) spice.

  • Blueberries + protein powder + flaxseed + almond butter + cinnamon
  • Pomegranate + collagen protein powder + chia seeds + coconut flakes
  • Strawberries + sunflower seed butter + cacao nibs + hemp seeds
  • Banana slices + hard-boiled eggs (on the side) + ground flaxseed + cashew butter + cacao powder (for chocolate version)

Try overnight oats if you prefer a cold breakfast or are short on time. Make multiple servings at once, leaving you with on-the-go breakfast options for the week. No need to even warm it up! If you like chocolate, try this Chocolate Banana Overnight Oats by Eating Bird Food. Or if you prefer vanilla, this Simple Vanilla Protein Overnight Oats by The Blissful Balance is delicious.

Still not impressed? If oatmeal in any shape or form is not your thing, read this post: The Formula for a Balanced Breakfast for more nourishing breakfast ideas.

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1 Comment

  1. Absolutely phenomenal!
    Clear,concise,and step by step ! Loved it and could make a picture in my mind to register it….😉❣

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