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How To Make Oatmeal More Filling

April 23, 2019 by Emily Cooper 16 Comments

A quick guide of tips & tricks for how to make oatmeal more filling & satisfying instantly.

London Fog Latte Oatmeal -- A sweet and creamy breakfast #recipe made with Earl Grey #tea, almond milk, and vanilla. The perfect start, especially on those cold and gloomy mornings! | @sinfulnutrition | #vegan | #glutenfree | #breakfast | #oatmeal | vegetarian

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.Oatmeal Bowl with Fruit

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.

Cheddar and Herb Savory Overnight Oats -- A recipe that will change how you thing about this healthy breakfast staple!

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.

Slow Cooker Baked Apple Oatmeal Cups -- A healthy breakfast recipe that is good enough for dessert! No refined sugar | vegan | gluten free | @sinfulnutrition

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 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 higher in protein than water. Plus, milk makes your oats taste 10x better and creamier.

Top with Healthy Fats.

Spicy Black Bean Overnight Oats in a Jar Recipe -- A savory oatmeal breakfast topped with warm and spicy black beans. You'll never look at oats the same way again! #vegan #glutenfree

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 junk foods are great sources of carbs, but not exactly any real 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.

more oatmeal recipes:

London Fog Latte Oatmeal

Slow Cooker Baked Apple Oatmeal Cups

Strawberry Rhubarb Overnight Oats

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 those black bean overnight oats )

Blend It In A Smoothie.

Orange Ginger Green 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. Here’s a few of my favorites:

Oatmeal Cookie Dough Smoothie

Salted Caramel Cookie Dough Smoothie

Peanut Butter Banana Smoothie

Here’s to bowls of delicious, nutritious, and full…..licious oats from now on!

Pin this to your Breakfast board!

How to Make Oatmeal More Filling with Text

Make it a great day!

What’s your favorite way to eat oats?

What do you top your oats with?

Filed Under: Food, Nutrition Tagged With: Breakfast, healthy, nutrition, Oatmeal, Oats, tips, tricks

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Reader Interactions

Comments

  1. Elizabeth @ Enjoy Every Bite

    February 16, 2015 at 10:46 am

    All great tips! Having a filling breakfast is so so important!

    Reply
    • Emily Cooper

      February 22, 2015 at 1:09 pm

      Thanks Elizabeth! It’s the best way to start the day!

      Reply
  2. Rebecca @ Strength and Sunshine

    February 16, 2015 at 12:12 pm

    Yes! Load up the fats! My oatmeal is never complete without chia seeds and nut butters!

    Reply
    • Emily Cooper

      February 22, 2015 at 1:09 pm

      They make such the difference!

      Reply
  3. GiGi Eats

    February 16, 2015 at 8:48 pm

    Mixing in protein powder and/or eggs it LEGIT the best way to get that protein! Of course if you’re vegan – the HEMP SEEDS are where it’s AT πŸ˜‰

    Reply
    • Emily Cooper

      February 22, 2015 at 1:08 pm

      I need to get to trying hemp seeds!

      Reply
  4. Patty @ Reach Your Peak

    February 17, 2015 at 2:54 pm

    I have seen so many people talk about putting eggs in their oatmeal but haven’t done it yet…idk!! For some reason I feel like it will taste weird. I actually made overnight oats for the first time last night and it was amazing!

    Reply
    • Emily Cooper

      February 22, 2015 at 1:07 pm

      Love me some overnight oats! Adding the banana really helps with the oatmeal not tasting “eggy” to me. Give it a whirl & let me know what you think! πŸ˜€

      Reply
  5. Sarah Grace

    February 17, 2015 at 10:35 pm

    LOVE adding oats to smoothies ! And all the other suggestions you made πŸ™‚

    Reply
    • Emily Cooper

      February 22, 2015 at 1:06 pm

      Thanks girl! They make smoothies so much thicker and creamy!

      Reply
  6. Kaylin @ Enticing Healthy Eating

    February 17, 2015 at 11:39 pm

    These are great tips! Especially for an oatmeal fanatic like myself. I need to try more smoothies with oats blended in. Peanut butter and jelly oatmeal smoothie?…I’m game.

    Reply
    • Emily Cooper

      February 22, 2015 at 1:05 pm

      Thanks Kaylin! And when you make that pb & j smoothie, you can send one my way πŸ˜‰

      Reply
  7. Kristen

    February 22, 2015 at 10:15 am

    I like to make what I call “Reese’s Oatmeal” by mixing in chocolate protein powder and peanut butter. ‘Cause pb and chocolate makes everything better.

    Reply
    • Emily Cooper

      February 22, 2015 at 1:01 pm

      Yum! I think you’d appreciate my brownie batter peanut butter then! πŸ™‚

      Reply

Trackbacks

  1. WIAW: Balancing Act - Sinful Nutrition says:
    February 18, 2015 at 6:01 am

    […] ← Previous […]

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  2. WIAW: Without Ketchup - Sinful Nutrition says:
    February 15, 2017 at 6:00 am

    […] better in my opinion, but adding protein to oats in general makes them so much more filling. (see: how to make oatmeal more filling for more […]

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Emily Cooper Sinful Nutrition Headshot

Hi there! I’m Emily, a registered dietitian, food lover, and peanut butter enthusiast. I’m here to show you that eating & living healthy doesn’t have to be boring, expensive, or difficult. I share my passion for cooking with quick & healthy recipes made with simple and affordable ingredients. Learn more!

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