A quick guide of tips & tricks for how to make oatmeal more filling & satisfying instantly.
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Oatmeal. We know it's healthy, full of fiber, and pretty plain on it's own. Oats are an inexpensive breakfast staple that can make the base of a super satisfying meal..IF it's done right.
While the fiber in oats can make them more filling, I still find that bellying up to a bowl of plain oats only leaves me gnawing my arm off an hour later. I wanted to share my favorite ways on how to make oatmeal more filling, and keep you going until lunchtime. Shall we?
How To Make Oatmeal More Filling
Use Steel Cut Oats.
Before you even think about cooking, you need to start with the right ingredients. There are so many types of oatmeal available out there, making it hard to know which ones are the best.
You want to look for either the "Steel-Cut" or "Whole" varieties of plain oats. These are the least processed varieties, which take longer for your body to digest, and leaves you feeling fuller, longer.
Avoid the prepackaged flavored or instant varieties since these are often loaded with added sugars and funky ingredients that can end up making you hungrier in a short amount of time.
Add Greek Yogurt.
Greek yogurt is a great source of protein and calcium, and can supplement your bowl of oats with a more substantial and satisfying breakfast than simply eating oats on their own. The easiest (and most delicious) way to sneak in the Greek is to make a bowl of my favorite Overnight Oats! No cook, and made the night before makes them a quick and easy breakfast ready right when you wake up, or on the go.
Make them savory too with these Cheddar & Herb Savory Overnight Oats.
Mix In Protein.
Protein in key to make any meal filling, satisfying, and balanced. I mean sure, a bowl full of Rice Krispies might be like 100 calories, but I guarantee you'll be ravenous in about 3 minutes. Your body will burn through those simple carbs like that.
Protein is actually one of the most satiating out of all the macronutrients (protein, fats, and carbs), so adding in a good dose of protein to your oats can make them a bigger ticket to the hunger party. Besides Overnight Oats, here are some easy ways to add in protein:
- a scoop of protein powder
- adding eggs while cooking (it sounds weird, but mixing in a couple eggs or egg whites while cooking oats makes them so fluffy, creamy, and protein-packed!)
- Use milk instead of water. While dairy, soy, and hemp milk tend to be higher in protein, almond and coconut milks are a littttttle higher in protein than water. Plus, milk makes your oats taste 10x better and creamier.
Top with Healthy Fats.
I think the best way to make a meal filling, long-lasting, and nutritious is having a balance of
Protein + Healthy Fats + Quality Carbs
I say quality carbs since processed foods like chips, white pastas, breads, added sugars, and other those other refined foods are great sources of carbs, but not as much nutrition.
Oats, starchy veggies, and fruits are my go-to sources for healthy carbs, and I always pair them with protein, fats, or both to make them more filling and to keep blood sugars in check.
In addition to adding protein, I'll usually top my oats with a good dose of healthy fats to not only make them nutrient-packed, but a heck of a lot tastier. Enter, peanut butter.
For those day when you run out of this liquid gold, you could also top your oats with any of these other healthy fats:
- chopped nuts or seeds like walnuts, almonds, or sunflower seeds
- chia seeds, hemp seeds, or ground flaxseeds
- avocado (especially in these Black Bean Overnight Oats)
Blend It In A Smoothie.
Now for those hot days of summer or on-the-go days of the week when sitting down to a bowl of hot (or cold) oats just ain't gunna happen, you can still have your oats and drink them too!
Adding oats to a smoothie helps to make it extra thick and creamy, while still giving you all the great nutrients and filling fiber it is known for.
more oatmeal recipes:
Here's to bowls of delicious, nutritious, and full.....licious oats from now on.
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Make it a great day!
What's your favorite way to eat oats?
What do you top your oats with?