For a Breakfast That Keeps You Full Until Lunch, an RD Says This Is the Milk to Use

I know your jar of overnight oats is delicious! With flavor combinations like chocolate coconut almond and maple vanilla pecan, these jars of goodness taste more like dessert than breakfast, which is great. But unfortunately, oats aren’t super high in protein – they only offer about seven grams – and you need this important macronutrient in order to feel full and satisfied until lunch.

Registered dietitian Stephanie Ferrari, MS, RDN, shared a tip to increase the protein in your breakfast, whether you’re adding milk to your oatmeal, bowl of cereal, or smoothies. Instead of using almond milk, she told POPSUGAR, “I suggest making oatmeal with milk for an added boost of protein.” Whether you use cow’s milk, soy milk, or pea protein milk (like Ripple brand), a one-cup serving increases the protein of your breakfast by six to eight grams.


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It’s not a bad thing if you use almond milk! It’s just that a one-cup serving offers only one gram of protein. While this popular nondairy milk is low in calories – only 30 per serving, organic unsweetened soy milk contains seven grams of protein and 80 calories. Coconut milk, although also tasty, has the same issue as almond and contain zero grams of protein per serving.

“A power breakfast of overnight oats is a great way to start your day and will help you stay satisfied until lunch so that you don’t overeat,” Stephanie said. “It’s a great food for weight loss for that reason.” Just remember to up the protein with your milk choice.

Regardless of the milk you use, here are other ways to increase the protein in your breakfast, whether you’re having oatmeal, cereal, or a smoothie:

Add seeds like chia, sunflower, pumpkin, or flax.
Add nuts like almonds, cashews, pecans, walnuts, or peanuts (or add whole nuts instead).
Add beans. Mash them with a fork to add to oatmeal or cereal, or just throw them in the blender when making your smoothie.
Mix in some protein powder.
Add in some peanut butter powder.

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