How do you add oats to a protein shake?

Why Add Oats to Protein Shakes?

Adding oats to protein shakes is a great way to boost the nutritional value of your shake. Oats provide fiber, vitamins, minerals, and antioxidants. They also add thickness and creaminess to the texture of the shake. Here are some key benefits of adding oats to protein shakes:

Increase fiber intake – Just 1/4 cup of oats contains 4 grams of dietary fiber. This helps improve digestion and keeps you feeling fuller for longer.

Add complex carbs – Oats provide healthy, complex carbohydrates to help fuel your body.
Boost protein content – Along with protein powder, oats provide an extra protein punch with around 5 grams per 1/4 cup.
Improve texture – Oats thicken up the consistency of shakes making them creamier.

Add vitamins & minerals – Oats contain manganese, phosphorus, magnesium, iron, zinc, selenium, and more.
Healthy antioxidants – Oats contain antioxidant compounds including avenanthramides that have anti-inflammatory effects.

In addition to the nutritional benefits, oats are an easy way to add variety to your daily shakes. You can alternate between using different oat types like steel-cut or old-fashioned for different flavors and textures.

Best Oats to Use in Protein Shakes

You have a few options when it comes to selecting which oats to add to protein shakes:

Steel-Cut Oats

Steel-cut oats are made by cutting whole oat groats into smaller pieces. This results in a chewier, nuttier oat that maintains more texture when blended. Use around 1/4 cup of steel-cut oats per shake.

Old-Fashioned Oats

Also called rolled oats, old-fashioned oats are steamed and flattened with rollers to quicken cooking time. They blend up smooth and creamy in shakes. Use 1/4 to 1/2 cup per shake.

Quick Oats

Quick oats are processed even further so they cook faster. They may result in a slightly less creamy texture but still work well in shakes. Use 1/4 to 1/2 cup per shake.

Oat Flour

Oat flour is made from ground oats, giving an ultra-smooth consistency. Replace up to 1/4 cup oats with 1-2 tablespoons oat flour if you want a perfectly smooth shake.

Oat Bran

Oat bran is the outer husk of the oat grain. It provides significant fiber but less flavor. Use a couple tablespoons along with oats to boost nutrition.

For most shakes, regular rolled or old-fashioned oats make a good choice for their balance of texture, flavor, and nutrition. Feel free to experiment with different types of oats in your shakes.

How Much Oats to Add

A good general rule of thumb is to add between 1/4 cup to 1/2 cup of oats per shake. This equals around:

1/4 cup oats = 20 grams oats

1/3 cup oats = 27 grams oats
1/2 cup oats = 40 grams oats

Start on the lower end around 1/4 cup and increase if you want a thicker shake. Too much and the shake can become overly thick and difficult to drink.

Keep in mind the serving sizes of your other ingredients as well. Most protein powders contain around 25-30 grams of protein per scoop. So combine that with around 1/4 cup oats, fruit, milk or water, and any other extras.

What Ingredients to Use

Oats blend up well with a wide variety of ingredients. Here are some of the most common additions:

Protein Powder

Use a scoop or two of your favorite protein powder. Whey or casein protein works great with oatmeal shakes.

Milk or Milk Substitutes

Dairy milk, almond milk, oat milk, and other milk subs add creaminess. Use around 1 cup per shake.

Fruit

Blend in fruit to add natural sweetness and flavor. Banana, berries, and pineapple work well in oat shakes. Use around 1/2 cup.

Nut Butter

For extra calories and thickness, stir in 1-2 tablespoons of peanut butter, almond butter, or any nut butter.

Sweetener

If you want an extra sweet shake, use a little honey, maple syrup, stevia, or other sweetener. Start with around 1 tsp.

Ice

A handful of ice cubes helps blend everything together for a perfectly chilled shake.

Flax or Chia Seeds

These tiny seeds add an extra nutrition boost, thickening, and mild nutty flavor when blended.

Cacao Powder

For a chocolate oat shake, add 1-2 tablespoons unsweetened cacao powder.

Protein Powder Flavor Combinations

Matching the right protein and oat shake flavors helps make a tastier beverage. Here are some of the most popular flavor combinations:

Protein Powder Flavor	Oatmeal Shake Flavor Pairings
Vanilla	Banana, berries, peanut butter, cinnamon
Chocolate	Banana, peanut butter, cacao, coffee
Unflavored/Natural	Berries, pineapple, lime, vanilla
Strawberry	Banana, raspberries, nut butter
Cookies & Cream	Cacao, coffee, nut butter
Salted Caramel	Banana, walnuts, maple syrup

Feel free to get creative and try out flavor combinations that appeal to you. Change up the fruits, spices, and mix-ins to keep your shakes exciting.

How to Make an Oatmeal Protein Shake

Here is an easy step-by-step method for making thick and creamy oatmeal shakes:

Add oats and liquid to blender.
Blend oats and liquid together first to break down oats.

Add protein powder, fruits, nut butter, and any other ingredients.
Blend everything until smooth and creamy.
Add extra liquid if too thick.

Pour into a glass and enjoy!

Some key tips:

Use a high-powered blender like a Vitamix if possible for the smoothest consistency. Otherwise a regular blender will work, just make sure to blend for longer.

Letting the oats soak for 5-10 minutes in the liquid can help soften them before blending for an ultra-smooth shake.
Start with just half your liquid, blending the oats first, then add the remaining liquid to reach your desired thickness.
Add extra ice for a frostier, chilled shake.

Garnish your shake with added fruit, coconut, cacao nibs, or anything you like!

Pre-Made Oatmeal Shake Recipes

To make things even easier, you can prepare some pre-made oatmeal protein shake recipes. Here are 3 delicious shakes you can try:

Berry Almond Oatmeal Shake

1 Scoop Vanilla Protein Powder

1/2 Cup Almond Milk
1/2 Cup Frozen Berries
1/4 Cup Old-Fashioned Oats

1 Tbsp Almond Butter
1 tsp Honey
1 tsp Vanilla Extract

Handful of Ice

PB & J Oats Shake

1 Scoop Vanilla Protein
3/4 Cup Milk

1 Banana
1/4 Cup Oats
1 Tbsp Peanut Butter

1/4 Cup Frozen Mixed Berries

Mocha Oatmeal Shake

1 Scoop Chocolate Protein
3/4 Cup Cold Coffee

1/4 Cup Oats
1 Tbsp Cocoa Powder
1 Tbsp Peanut Butter

1 tsp Instant Coffee Granules

Get creative and come up with your own favorite oatmeal shake combo!

Benefits of Oatmeal Shakes vs. Eating Oatmeal

Why make your oats into a shake rather than just eating a bowl of oatmeal? Here are some of the benefits of oatmeal shakes:

Faster to make and consume on-the-go
Easier to digest – Blending helps break down fiber
More portable for taking to work, the gym, or school

Higher protein intake when adding protein powder
Greater nutritional variety by mixing with fruits, nut butters, etc.
More filling and satisfying liquid meal

Shakes can suppress appetite for longer vs. solid food
Easier to consume after intense workouts when hungry
Allows pre-portioning ingredients for convenience

Oatmeal shakes make for the perfect quick breakfast or post-workout meal when you need nutrition in a hurry. They provide all the benefits of oatmeal in a grab-and-go format.

Best Time to Drink Oatmeal Protein Shakes

Oatmeal shakes can work well at any time of day depending on your needs:

Breakfast

An oatmeal shake makes for a fast, balanced breakfast when you’re short on time in the morning. It provides carbs, protein, fat, and fiber to help fuel you.

Post-Workout

After a tough workout, a liquid shake is easier to consume than solid food. The carbs help replenish glycogen stores while the protein helps repair and rebuild muscle.

Meal Replacement

When you need a satisfying, on-the-go meal, an oatmeal shake can fill you up. The blend of protein, carbs, and fiber helps control hunger.

Healthy Snack

Oatmeal shakes make for a nutrient-packed snack any time of day. They provide energy between meals and help curb cravings.

Before Bed

Drinking an oatmeal shake an hour or two before bed provides casein protein that slowly releases amino acids as you sleep, preventing muscle breakdown.

No matter when you drink them, oatmeal protein shakes make for a fast, portable, and nutritious option.

Tips for Making Oatmeal Shakes

Follow these simple tips for making the best oatmeal protein shakes every time:

Use a high-speed blender like a Vitamix if possible for smoothest consistency.
Let oats soak for 5-10 minutes in liquid before blending for a creamier shake.
Blend oats with liquid first before adding other ingredients.

Add more liquid if shake is too thick.
Use frozen fruit and ice for a frostier texture.
Match flavors like chocolate protein with banana and peanut butter.

Store in an insulated container and shake before drinking to recombine any separation.
Drink immediately after making for best taste and texture.
Wash blender thoroughly after using to prevent residue build-up.

With the right ratios of ingredients and proper blending techniques, you can create smooth, delicious oatmeal protein shakes packed with nutrition.

Common Mistakes to Avoid

When making oatmeal shakes, there are a few cooking mistakes that can result in poor texture and flavor:

Not allowing oats to soak – Skipping soaking makes oats harder to blend smoothly.

Using too many oats – Excessive oats creates a too thick, pasty shake.
Underblending – Failing to blend enough leaves oats gritty and chunky.
Adding ingredients in the wrong order – Blend oats first before other ingredients.

Using hot ingredients – Heat alters the taste and makes shakes thin.
Letting shakes sit before drinking – This allows separation and texture changes.
Using low-quality blenders – Cheap blenders prevent proper breakdown of oats.

Making shakes too far in advance – For best flavor, make shakes fresh.

Avoid these mistakes and you’ll be rewarded with thick, creamy, delicious oatmeal protein shakes every time.

Storing and Preparing Oatmeal Shakes in Advance

While best when fresh, you can store oatmeal shakes for 1-2 days and prepare them in advance in a few ways:

Storage Tips

Store in an airtight container in the refrigerator up to 24 hours.
Transfer to an insulated bottle or thermos and keep chilled for on-the-go use.
Pour into ice cube trays or popsicle molds and freeze into shake cubes.

Freeze in reusable plastic bottles or jars for later use.
Shake or stir well before consuming to redistribute any separation.

Prep Tips

Measure out dry ingredients like oats and protein powder into portioned containers.

Pre-portion liquid ingredients like milk or juice into jars.
Chop and freeze fruit ahead of time to use in shakes.
Mix up dry shake ingredients in batches to dump into the blender.

Partially blend wet and dry ingredients separately then combine and finish blending before drinking.

Proper storage and some prep work helps make whipping up quick oatmeal protein shakes a breeze when you’re pressed for time.

Conclusion

Adding oats to protein shakes is an easy way to increase the nutritional value of your drinks. Oats provide important fiber, carbs, vitamins and minerals. They also lend thickness and creaminess. Blend oats in shakes with protein powder, milk, fruit, nut butter, and other mix-ins for a portable, satisfying meal or snack any time of day. Use proper blending techniques and food storage to create delicious oatmeal shakes that are as tasty as they are healthy. With endless delicious flavors to try, your blender is sure to get a good workout whipping up these nutritious shakes.