Is it good to add oats to protein shake?

Quick Answer

Yes, it is generally a good idea to add oats to a protein shake. Oats provide additional nutrients like fiber, vitamins, minerals, and some protein. They can help make the shake more filling and provide sustained energy. Some potential benefits of adding oats to protein shakes include:

Increased protein content – Oats contain about 13g of protein per 100g

More fiber – Oats are high in soluble fiber which promotes digestive health
Extra nutrients – Oats contain B vitamins, iron, zinc, magnesium and antioxidant compounds
Improved texture – Oats can make a smooth, creamy shake

Enhanced satiety – The fiber in oats helps you feel fuller for longer

The main downside is that adding oats will increase the calorie and carbohydrate content of the shake. Overall, adding a small amount of oats can be a healthy way to boost the nutritional profile of a protein shake.

What Are the Benefits of Adding Oats to Protein Shakes?

There are several potential benefits to adding oats to protein shakes:

1. Increased Protein Content

Oats contain moderate amounts of protein – about 13g per 100g (1, 2). While this pales in comparison to the protein content of something like whey or casein, it still provides a useful protein boost.

Adding a quarter to half cup of oats to a shake can increase the total protein content by a few grams. This makes the drink more balanced and nutritious.

2. More Fiber

One of the best aspects of oats is their high fiber content. Oats contain both insoluble fiber and large amounts of soluble fiber called beta-glucan (3).

This fiber has major benefits for digestion and heart health. It can help reduce cholesterol levels, regulate blood sugar levels, and improve regularity (4).

Adding oats to a shake is an easy way to increase your fiber intake and promote good digestive health. Even a small amount of oats significantly increases the fiber content.

3. Extra Nutrients

In addition to protein and fiber, oats supply a range of other important vitamins and minerals (5):

B vitamins – thiamin, riboflavin, niacin, folate
Iron
Zinc

Magnesium
Phosphorus
Manganese

Oats also contain unique antioxidant compounds called avenanthramides, which have anti-inflammatory effects in the body (6).

Adding oats to your shake provides a greater spectrum of nutrients.

4. Improved Texture

Protein powder mixed with water can sometimes have a chalky, gritty texture. Oats can help improve the mouthfeel and palatability.

Due to their absorbent nature, oats thicken up blended drinks nicely while also making them creamier. Think of oats in a shake like adding bananas or avocado to a smoothie.

Starting with rolled or quick oats usually gives the best texture. Steel-cut oats don’t blend as smoothly.

5. Enhanced Satiety

One problem with protein shakes is that all that liquid protein doesn’t do much in terms of making you feel full. The fiber content of oats helps with satiety.

Studies show that consuming oats and oat-based products can increase feelings of fullness and prolong the feeling of satisfaction after eating (7, 8).

This means adding some oats to your shake is likely to make it more filling and stave off hunger for longer. That’s helpful when trying to lose weight or maintain energy levels between meals.

Potential Downsides of Adding Oats to Protein Shakes

While oats offer some nutritional upside, there are a couple potential downsides:

Higher Calories

Oats are relatively high in calories, providing about 150 calories per half cup. Adding oats will increase the calorie count of your shake.

For some people trying to restrict calories, this may be an issue. Those wanting to gain weight or bulk up, however, can benefit from the extra calories.

More Carbs

The main nutrient in oats is carbohydrate. Half a cup provides 27g of carbs, mostly in the form of starch (9).

Again, this can be good or bad depending on your goals. If you are on a low-carb diet, the extra carbs from oats may not fit your macros.

Overall the benefits seem to outweigh the potential negatives for most people. Just keep the extra calories and carbs in mind and adjust the rest of your diet accordingly.

How Much Oats Should You Add to Protein Shakes?

Most experts recommend adding 1/4 to 1/2 cup of dry oats per protein shake. This provides a good amount of extra nutrition without making the shake overly thick.

You can experiment to find the right ratio for your tastes. Use less oats if you want a thinner, drinkable shake. Use more if you want something thicker like a pudding.

Quick oats or rolled oats work best since they blend up smoothly. Avoid using a full cup or more of oats per shake as this can create more of a raw oatmeal texture.

Keep in mind the type of protein powder you use will also affect the thickness. Whey protein yields a thinner shake while casein protein creates a thicker consistency.

What Are Some Good Oat Shake Recipes?

Here are a few tasty oat shake recipes to try:

Chocolate Peanut Butter Oat Shake

1 scoop chocolate protein powder
1/2 cup rolled oats

1 tablespoon peanut butter
1 cup milk of choice
1/2 banana

1 cup ice

Pumpkin Pie Oat Shake

1 scoop vanilla protein powder
1/2 cup rolled oats

1/4 cup canned pumpkin
1 teaspoon pumpkin pie spice
1 cup milk of choice

1/2 banana
1 cup ice

Blueberry Oat Shake

1 scoop vanilla protein powder

1/2 cup rolled oats
1/2 cup fresh or frozen blueberries
1 tablespoon almond butter

1 cup almond milk
1 cup ice

Feel free to get creative and come up with your own oat shake combos!

Should You Use Instant or Rolled Oats?

Rolled oats and instant oats (quick oats) both work well in shakes. Steel-cut oats are not recommended as they have an uneven, gritty texture when blended up.

Rolled oats contain more fiber since they are less processed than instant. However, instant oats are more convenient and blend up a little smoother.

Both instant and rolled oats contain around 13g of protein and 5g of fiber per half cup serving. The nutritional value is comparable so you can use whichever you prefer.

If you do opt for instant oats, avoid the flavored, sugar-filled varieties. Plain instant oats are your best bet.

Are Oats Good to Add to Weight Gainer Shakes?

Yes, oats make an excellent addition to homemade or commercial weight gainer shakes. They provide extra nutrition to help you pack on mass.

The main goal when building muscle is to operate in a calorie surplus so your body has plenty of resources to grow and repair muscle tissue. Oats help you achieve this.

A good weight gainer shake might contain:

2 scoops protein powder
1 cup rolled oats

2 tablespoons peanut butter
1-2 cups milk
1 banana

This could add up to 1000+ calories and 60-70g protein – perfect for post-workout recovery or anytime you need extra calories.

The carbs from oats also help spike insulin levels which drives nutrients into muscle cells. Overall, oats and protein go hand-in-hand for anyone looking to build muscle mass.

Can You Add Oats If You Use Water Instead of Milk?

Yes, oats can be added to protein shakes made with water instead of milk. However, there are some tips for making it turn out well:

Use a high-speed blender like a Vitamix rather than a traditional blender. This breaks down the oats better when using only water.
Let the oats soak for 5-10 minutes before blending to soften them.
Use extra ice to thicken up the shake consistency.

Add a small amount of nut butter or oil to help emulsify the oats.
Try a lighter ratio of 1/4 cup oats per shake rather than 1/2 cup.

With some adjustments, you can still achieve a good texture and enjoy the extra nutrition from oats even in shakes made with water. But milk or non-dairy alternatives still provide the creamiest, smoothest results.

Do Oats Change the Protein Content?

Oats only slightly increase the total protein content of a shake. Here’s a look at how adding 1/2 cup of oats to a typical 20g protein shake changes the macros:

Nutrition Facts	Protein Shake (1 Scoop)	Protein Shake with 1/2 Cup Oats
Calories	110	260
Protein (g)	20	26
Carbs (g)	5	35
Fat (g)	2	4

As you can see, half a cup of oats only adds about 6g more protein for a total of 26g. So while it does boost protein slightly, it’s not a major change.

The more significant change is the extra carbs from the oats. So oats have a larger impact on increasing calories and carbs than significantly changing protein quantity.

Should You Blend Oats First or Add with Other Ingredients?

For the best texture, it works best to add the dry oats along with the other shake ingredients before blending everything together.

If you blend just the dry oats first, they tend to get stuck under the blender blades rather than fully breaking down.

Adding liquid ingredients like milk or water first helps the oats blend more smoothly. Protein powder and ice also help the consistency.

Try this order:

Add liquid base and protein powder.
Add oats and any other dry ingredients.

Add ice and fruit.
Blend until smooth.

Blending everything together helps distribute the oats evenly for the creamiest, lump-free shake texture.

Conclusion

Adding oats to protein shakes offers several benefits. Oats provide extra protein, fiber, vitamins, minerals, and antioxidants. They also help improve the texture and make the shake more filling.

While oats do add some calories and carbs, they are generally healthy and great for boosting nutrition. Rolled oats or instant oats both work well. You can use milk or water as the base, just adjust ingredients accordingly.

Aim for 1/4 to 1/2 cup of oats per shake. Oats pair perfectly with fruit, nut butters, seeds, milk, yogurt and protein powder. Overall, oats make a tasty and healthy addition to just about any protein shake.