Quick Answer
Putting oatmeal in a protein shake can be a great way to boost the nutritional value, thicken the texture, and make the shake more filling. Oatmeal provides complex carbs, fiber, and some protein. This makes it a nutritious addition to a protein shake. However, oatmeal does add calories and carbs, so it’s best to use a reasonable portion size like 1/4 to 1/2 cup per shake. Overall, oatmeal can be a tasty and healthy addition to protein shakes in moderation.
What are the benefits of adding oatmeal to protein shakes?
There are several potential benefits of adding oatmeal to protein shakes:
Increases nutritional value
Oatmeal is highly nutritious, providing complex carbohydrates, fiber, protein, vitamins, and minerals. By adding oatmeal to a protein shake, you boost the overall nutrient profile. Just a 1/2 cup of oatmeal contains 4 grams of protein, 27 grams of carbs, 4 grams of fiber and provides manganese, phosphorus, selenium and more (1).
Makes it more filling
The combination of protein, fiber, and complex carbs in oatmeal can help make a shake more satiating and filling (2). This may help you stay full for longer after drinking the protein shake.
Thickens texture
Oatmeal has a thick, creamy texture when blended. This can help give a protein shake a milkshake-like thickness and richness. The oats create a smooth, mellow flavor and mouthfeel.
Adds flavor
Plain oats have a fairly bland, mildly sweet taste that can complement the flavor of a protein shake. Oatmeal also readily absorbs other flavors you add like fruits, cocoa, nut butters, etc.
Easy way to get oats
Drinking oatmeal in a shake provides an easy, fast way to get a serving of oatmeal, especially if you don’t have time to make a bowl of oatmeal.
May help with workout recovery
The carbs and nutrients in oatmeal can help refuel your body after a workout. Oats provide sustained-release energy from complex carbs while the protein in the shake supports muscle repair and growth (3).
What are the downsides of adding oatmeal?
While oatmeal can be a beneficial addition, there are some potential downsides to keep in mind:
Adds calories and carbs
Plain oatmeal contains about 100 calories and 20 grams of carbs per 1/2 cup serving. This increases the calorie and carb count of the shake. For low-carb diets, this may be too many extra carbs.
Can spike blood sugar
The carbohydrates in oatmeal are broken down into sugar, which enters the bloodstream. For some people, oatmeal may spike blood sugar levels. Those with diabetes need to be mindful of the extra carbs from oatmeal (4).
May cause GI discomfort
Some people may experience gas, bloating or diarrhea from the extra fiber in oatmeal, especially in large amounts. Starting with small portions can help minimize discomfort.
Alters texture significantly
While some enjoy the thicker, creamier texture from oats, others may dislike how it changes the smoothness of a shake. The grainy texture of oats may be unpleasant to some.
Oats don’t fully blend
Depending on the strength of your blender, oats may not fully puree into a smooth liquid. Small oat pieces that remain can lead to a gritty, grainy texture.
How much oatmeal should you add to a protein shake?
A good rule of thumb is to add 1/4 to 1/2 cup of dry oats per protein shake. This provides around 25-50g of carbs and 2-4g of fiber, along with some extra protein, vitamins, and minerals (1).
Here is a table showing nutrition info for different oatmeal serving sizes that can be added to shakes:
| Oatmeal Amount | Calories | Carbs | Fiber | Protein |
|---|---|---|---|---|
| 1/4 cup dry oats | 100 | 20g | 2g | 3g |
| 1/3 cup dry oats | 130 | 27g | 3g | 4g |
| 1/2 cup dry oats | 150 | 30g | 4g | 5g |
Adding more than 1/2 cup oatmeal starts to add a significant amount of carbs and calories. Unless you are an athlete needing extra fuel, aim to cap it at 1/2 cup oats.
What kind of oatmeal is best?
Old-fashioned oats
Old-fashioned rolled oats have a heartier, chewier texture compared to instant oats or oat flour. They tend to retain their shape more when blended.
Quick oats
Quick oats are chopped into smaller pieces so they soak up liquid and soften faster. They blend more smoothly into protein shakes.
Steel-cut oats
Steel-cut oats are coarsely chopped rather than rolled. They have a grittier, grainier texture and often don’t blend fully smooth.
Oat flour
Oat flour is ground from oats into a very fine powder. This blends into an ultra-smooth, seamless liquid. However, it lacks the hearty texture of other oat types.
In general, quick oats or old-fashioned oats tend to work best due to their balance of taste, texture and ability to blend well.
What liquid is best to use in an oatmeal protein shake?
Milk
Dairy milk like cow’s milk has a creamy texture that complements oatmeal well. Milk also provides extra protein, calcium, vitamin D and vitamin B12 (5).
Plant-based milk
Milks like almond, soy or oat milk can provide creaminess without the dairy. Ensure the milk has some protein, as plant milks are often lower in protein than dairy milk.
Yogurt
Greek yogurt or skyr is a tasty pairing with oatmeal, adding protein and a luscious texture. Yogurt contains probiotics for gut health too (6).
Juice
For a more fruity, refreshing shake, use a fruit juice like orange juice or apple juice instead of milk. The natural sugars balance the complex carbs from oats.
Water
Water can be used to yield a lighter shake, but it won’t have the same thick, creamy texture as milk or yogurt. Make sure to use a high-powered blender for smooth results with water.
What ingredients go well with oatmeal in protein shakes?
Fruits
Bananas, berries, mango, peach, apple, and other fruits add flavor, vitamins, antioxidants, and natural sweetness.
Nut butter
A spoonful of almond butter, peanut butter, or cashew butter compliments oats fantastically.
Cocoa powder
Add cocoa for a delicious chocolate oatmeal flavor. Cocoa provides polyphenols and flavanols too (7).
Vanilla
A touch of vanilla extract enhances any oatmeal shake with a subtle aromatic vanilla note.
Cinnamon
A dash of cinnamon spice gives an autumnal vibe and antioxidants (8).
Honey or maple syrup
For extra sweetness, drizzle in some honey or 100% maple syrup which contain antioxidants and minerals (9, 10).
Ground flax or chia seeds
These provide omega-3 fatty acids, fiber, and thickness.
Sample Oatmeal Protein Shake Recipes
Chocolate Peanut Butter Oatmeal Shake
– 1/2 cup milk of choice
– 1/4 cup dry quick oats
– 1 scoop chocolate protein powder
– 1 tablespoon peanut butter
– 1 banana
– 1 handful ice
Pumpkin Pie Oatmeal Shake
– 1/2 cup milk of choice
– 1/4 cup dry quick oats
– 1 scoop vanilla protein powder
– 1/4 cup canned pumpkin puree
– 1/4 teaspoon pumpkin pie spice
– 1 tablespoon maple syrup
– 1 handful ice
Banana Berry Oatmeal Shake
– 1/2 cup almond milk
– 1/4 cup dry old-fashioned oats
– 1 scoop vanilla protein powder
– 1/2 banana
– 1/2 cup mixed berries
– 1 handful spinach
– 1 tablespoon nut butter
– 1 handful ice
Tropical Oatmeal Shake
– 1/2 cup coconut milk
– 1/4 cup dry quick oats
– 1 scoop vanilla protein powder
– 1/2 cup frozen mango chunks
– 1/2 banana
– 1 tablespoon shredded coconut
– 1 handful ice
Tips for making oatmeal protein shakes
– Use milk, yogurt or nut milk for creaminess
– Stick to 1/4 – 1/2 cup oats per shake
– Blend oats first with the liquid to fully incorporate
– Use quick oats or old-fashioned oats over steel cut oats
– Add fruits, nut butters, cocoa, spices to enhance flavor
– Try soaking oats overnight to soften before blending for ultra-smoothness
– Use a high-powered blender for smooth results
– Add ice to reach a milkshake-like thickness
– Store in the refrigerator and consume within 2-3 days
Conclusion
Adding oatmeal to protein shakes can provide a range of benefits, from boosting nutrition to making them creamier, more filling, and flavorful. Oatmeal supplies extra protein, fiber, vitamins, minerals, and antioxidants. Quick oats or old-fashioned oats tend to work best for blending. A reasonable amount to add is around 1/4 to 1/2 cup dry oats per shake. Combining oats with nutritious ingredients like fruits, nut butter, and spices results in a tasty, well-rounded shake. Just be mindful that oatmeal also increases the calorie, carb, and sugar content. Overall, incorporating a moderate portion of oatmeal can be a healthy, satisfying addition to protein shakes.