Can I put raw oats in a protein shake? The complete guide

According to health experts, eating raw rolled or instant oats is generally safe because they undergo pre-processing with heat. This means that for anyone asking, "Can I put raw oats in a protein shake?" the answer is a simple yes, and it can significantly enhance your nutritional intake.

Quick Summary

Adding rolled or instant raw oats to a protein shake is a safe way to boost nutrition, energy, and satiety. For a smoother texture, use proper blending techniques, soak the oats, or choose the right type. It's an easy hack for a more filling, balanced drink.

Key Points

• Is it Safe?: Yes, adding raw rolled or instant oats to a protein shake is safe because they are pre-steamed and toasted during processing.

• Benefits: Incorporating oats boosts energy with complex carbs, increases satiety with fiber, and adds key vitamins and minerals to your shake.

• Texture Trick: To avoid a gritty texture, use rolled or instant oats, and for best results, soak them for 15+ minutes or grind them into a powder before blending.

• Digestion: Soaking oats reduces phytic acid content and can help with digestibility for those sensitive to high fiber intake.

• Smart Preparation: A high-speed blender, starting with oats and liquid first, and adding a frozen banana can all help create a smooth, creamy consistency.

• Inclusions: Easily turn a shake into a filling meal replacement by adding a scoop of nut butter, some seeds, or fruits alongside your protein and oats.

Is it safe to put raw oats in a protein shake?

Yes, it is perfectly safe to put raw oats into your protein shake, with one important clarification: the type of oat matters. Rolled oats and instant oats, the most common types used for shakes, have been pre-processed with heat through steaming and toasting. This process makes them digestible and safe to consume without further cooking. For this reason, you can toss them directly into your blender with no safety concerns. The exception is steel-cut oats, which are less processed and harder. They should be soaked or cooked before adding to avoid a gritty texture and potential digestive issues.

The nutritional benefits of adding oats

Turning a basic protein shake into a more substantial meal is a key benefit of adding oats. This simple addition elevates the nutritional profile, providing a more balanced intake of macronutrients.

Here's what raw oats bring to your shake:

• Sustained energy: Oats are a rich source of complex carbohydrates, which are digested slowly. This provides a gradual release of energy, preventing the blood sugar spikes and crashes associated with simple carbs. This makes an oat-boosted shake an excellent option for a pre-workout fuel or a morning meal replacement.
• Increased satiety: The combination of fiber and protein in an oat shake is highly satiating. Oats are rich in soluble fiber, specifically beta-glucan, which forms a gel-like substance in the gut, helping you feel fuller for longer and curbing mid-morning hunger pangs.
• Heart health: The beta-glucan in oats is scientifically proven to help lower LDL (bad) cholesterol levels, contributing to overall cardiovascular health.
• Added micronutrients: Beyond macros, oats are packed with important vitamins and minerals. These include manganese, phosphorus, magnesium, iron, B-vitamins, and zinc, all essential for various bodily functions.

How to get a smooth texture with raw oats

The most common complaint about adding raw oats to a shake is the gritty texture. The good news is, a few simple techniques can prevent this and deliver a super creamy result.

1. Use the right oats: Opt for rolled or instant oats. Steel-cut oats are generally not suitable unless soaked extensively.
2. Soak the oats: For an ultra-smooth consistency, soak your oats in milk or water for at least 10-20 minutes, or even overnight. This softens them significantly before blending.
3. Grind them first: For the finest texture, grind the dry oats into a powder using a coffee grinder or high-speed blender before adding any liquids or other ingredients. This is essentially making your own oat flour.
4. Blend in stages: If you don't pre-grind, add your liquid and oats to the blender first. Blend until the oats are broken down, then add the rest of your ingredients.
5. Use a powerful blender: A high-speed blender is your best friend here, as it can completely pulverize the oats, eliminating any chewiness.

Comparing raw vs. prepared oats in your shake

Feature	Raw Rolled Oats	Raw Instant Oats	Soaked or Cooked Oats
Preparation Time	Minimal (just add to blender)	Minimal (just add to blender)	Requires soaking (10-20 mins+) or cooking
Texture in Shake	Can be slightly grainy or chewy	Generally finer, less gritty	Very smooth and creamy
Blending Ease	Requires sufficient blending time	Blends very easily	Blends easily, especially after soaking
Nutritional Profile	High in fiber, vitamins, minerals	Similar, but sometimes fortified or slightly less fibrous	Similar, but may have slightly less beta-glucan than raw
Digestibility	Good for most, but soaking is recommended for optimal digestion	Good for most	Excellent, as starches are broken down

Considerations and potential downsides

While beneficial, adding raw oats isn't for everyone. Be mindful of these points, especially if you have a sensitive stomach.

• Digestive sensitivity: Some individuals, especially those new to a high-fiber diet, might experience bloating or gas due to the increased fiber. Starting with a smaller amount and soaking the oats can help your system adjust.
• Phytic acid: Raw oats contain phytic acid, an antinutrient that can hinder the absorption of minerals like iron and zinc. However, soaking the oats significantly reduces the phytic acid content. For those with a balanced diet, this is typically not a major concern.
• Calorie density: Oats add calories, so if you are on a strict low-calorie diet, be mindful of portion sizes. While healthy, a half-cup of oats adds over 150 calories, so factor it into your daily intake goals.
• Potential contaminants: Although rare, certified gluten-free oats are a must for those with celiac disease to avoid cross-contamination with wheat during processing.

Conclusion

Adding raw rolled or instant oats to a protein shake is a safe, easy, and highly effective way to increase the nutritional density of your beverage. It transforms a simple shake into a well-rounded meal replacement, offering a powerful combination of sustained energy, fiber for satiety, and essential micronutrients. By choosing the right type of oats and using smart preparation techniques—like soaking or grinding—you can achieve a perfectly creamy, satisfying shake without any of the grit. Ultimately, for most people, the benefits of adding raw oats far outweigh the minor considerations, making it an excellent practice for boosting your fitness and nutrition goals.

For more information on the health benefits of oats, you can read this comprehensive article: Is Eating Raw Oats Healthy? Nutrition, Benefits, and Uses.

How to make a basic oat protein shake

Ingredients

• ½ cup rolled oats
• 1 scoop of protein powder (vanilla, chocolate, or unflavored)
• 1 cup milk of your choice (dairy, almond, oat)
• ½ frozen banana (optional, for creaminess)
• 1 tbsp nut butter (optional, for flavor and healthy fats)

Instructions

1. Soak (optional but recommended): Add the rolled oats to your milk and let it sit for at least 15 minutes.
2. Blend: Add the oats and milk mixture, protein powder, and any other ingredients to a high-speed blender.
3. Process: Blend on high for 30-60 seconds, or until completely smooth. Add more liquid if you prefer a thinner consistency.
4. Serve: Pour into a glass and enjoy your filling, nutrient-packed shake.

Variations

Oatmeal Cookie Shake

• Ingredients: 1 scoop vanilla protein powder, ½ cup rolled oats, 1 cup almond milk, ½ tsp cinnamon, 1 tbsp almond butter.

Berry Blast Oat Shake

• Ingredients: 1 scoop vanilla or berry protein powder, ½ cup instant oats, 1 cup dairy milk, ½ cup mixed frozen berries.

Chocolate Peanut Butter Oat Shake

• Ingredients: 1 scoop chocolate protein powder, ½ cup rolled oats, 1 cup oat milk, 1 tbsp peanut butter.

Frequently Asked Questions

Are all types of raw oats safe to put in a protein shake?

Rolled and instant oats are safe to use raw in a protein shake because they have been pre-processed with heat. Steel-cut oats, on the other hand, should be cooked or soaked first, as they are less processed and much harder to digest and blend.

How can I prevent a gritty texture when adding raw oats?

To get a smoother texture, you can soak the rolled or instant oats in your chosen liquid for at least 15 minutes before blending. Alternatively, you can grind the dry oats into a fine powder before adding the other ingredients to the blender.

Do raw oats in a protein shake cause bloating or digestive issues?

For most people, they won't cause issues. However, if you are sensitive to fiber or new to whole grains, you might experience some bloating. To minimize this, start with a smaller amount of oats and always soak them beforehand to aid digestion.

Is it more nutritious to eat oats raw or cooked in a shake?

The nutritional value is very similar whether you consume oats raw or cooked. Some studies even suggest raw oats release more beta-glucan during digestion, potentially affecting cholesterol levels more. Either way, you get the same vitamins, minerals, and fiber.

Do I need a special blender to mix oats effectively?

While a high-speed blender works best for pulverizing the oats completely, a standard blender can also do the job. Soaking the oats or grinding them into a powder first is an effective workaround if you have a less powerful model.

Will adding raw oats make my shake too thick?

Oats naturally thicken shakes. The amount you add will determine the final consistency. Start with a tablespoon or two and adjust based on your preference. You can also add more liquid to thin it out if needed.

Is adding oats to a shake good for weight loss?

Yes, adding oats can be beneficial for weight loss. The combination of fiber and protein increases satiety, helping you feel full for longer and reducing overall calorie intake. Just be mindful of the added calories if you're tracking your macros.