What Goes With Oats to Make a Complete Protein?

According to a 2024 study in ScienceDirect, oats contain a higher-quality protein than other grains like wheat or rice, though they are not a complete protein on their own. By understanding what goes with oats to make a complete protein, you can create a balanced, amino acid-rich meal.

Quick Summary

This guide explains the principle of complementary proteins and provides specific examples of how to combine oats with other ingredients, like legumes, nuts, seeds, and dairy, to form a complete protein meal. It also details the benefits of these high-protein combinations and offers practical recipe ideas.

Key Points

• Combine with Legumes: Pair oats with lysine-rich legumes like lentils or beans to form a complementary, complete protein, ideal for savory dishes.

• Add Nuts and Seeds: A simple way to supplement oats is by adding nuts (almonds, pistachios) or seeds (hemp, chia), which provide lysine and other amino acids.

• Mix in Protein Powder: For a quick and efficient boost, stir a scoop of whey or plant-based protein powder into cooked oats to ensure a complete amino acid profile.

• Incorporate Dairy: If your diet includes dairy, using milk, Greek yogurt, or cottage cheese with your oats is an easy way to achieve a complete protein.

• Include Complete Plant Proteins: Combine oats with naturally complete plant proteins such as soy products (tofu, soy milk) or quinoa for a robust amino acid blend.

• Vary Your Intake: You do not need to combine proteins in a single meal. Consuming a variety of protein sources throughout the day is sufficient for building complete proteins.

Understanding Complete Proteins

A complete protein is a food source that contains all nine essential amino acids in sufficient quantities. These are the amino acids your body cannot produce on its own and must obtain from your diet. Oats are a healthy whole grain with a significant protein content, but they are lacking in certain essential amino acids, most notably lysine. This makes them an incomplete protein, but one that can be easily complemented by other foods.

The concept of combining incomplete proteins was once believed to require strict pairing within the same meal. However, modern nutritional science indicates that as long as a variety of protein sources are consumed throughout the day, your body can create complete proteins by drawing from its amino acid pool. For convenience and maximum benefits, combining them in a single meal is still a great strategy.

The Principle of Mutual Supplementation

To create a complete protein with oats, you need to combine them with a food source that is rich in the amino acid lysine. Oats contain higher amounts of the sulfur-containing amino acids, such as methionine, that legumes and nuts often lack. The mutual supplementation of these foods effectively fills in the missing pieces of the amino acid puzzle.

Plant-Based Combinations with Oats

For those following a vegan or vegetarian diet, numerous plant-based foods can be paired with oats to achieve a complete protein. These pairings not only provide a full amino acid profile but also add a variety of textures and nutrients.

• Oats with Legumes: A savory, protein-rich oatmeal can be made by combining oats with cooked legumes. Legumes like lentils, black beans, or chickpeas are excellent sources of lysine. A savory oatmeal bowl with black beans, salsa, and avocado, or a curry-spiced oat and lentil porridge are creative, filling options.
• Oats with Nuts and Seeds: A classic breakfast combination, adding nuts and seeds is a simple way to boost protein and healthy fats. Seeds like chia, hemp, and flax are packed with protein and omega-3 fatty acids, while nuts such as almonds and pistachios provide a good protein punch. Stirring nut butter into your morning oats is another delicious option.
• Oats with Protein Powder: One of the most direct ways to create a complete protein bowl is by stirring in a scoop of protein powder. Vegan protein powders, such as pea or soy protein, are designed to have a complete amino acid profile. Mix the powder into your oats after cooking to prevent clumping and maintain a creamy texture.
• Oats with Soy Products: Soy is one of the few complete plant-based proteins, making it an excellent pairing. Stirring silken tofu into your oats creates a creamy texture and significantly increases the protein content. Using soy milk instead of water is another simple method.

Dairy-Based Combinations with Oats

For those who consume dairy, combining oats with certain milk products provides all nine essential amino acids effortlessly.

• Oats with Greek Yogurt: Greek yogurt is a complete protein and a simple, high-protein topping for your oatmeal. Stirring it in adds a rich, creamy consistency and probiotics for gut health. A half-cup of Greek yogurt can add up to 12 grams of protein.
• Oats with Milk: Cooking your oats with dairy milk instead of water is a straightforward way to increase the protein content. A cup of dairy milk adds around 8 grams of protein.
• Oats with Cottage Cheese: Adding cottage cheese to your savory oatmeal or stirring it into overnight oats creates a protein-packed meal. Half a cup of cottage cheese can provide 12 grams of protein.

A Comparison of High-Protein Oat Add-Ins

Topping	Typical Serving	Added Protein (approx.)	Notes
Protein Powder (Whey or Plant-Based)	1 scoop (25-30g)	15-30g	Easy to mix, many flavor options. Mix in post-cooking for best texture.
Greek Yogurt (Plain)	½ cup (113g)	12g	Creamy texture, adds probiotics. Best stirred in after cooking.
Hemp Seeds	3 tbsp (30g)	10g	Mild, nutty flavor; high in omega-3s. Can be stirred in or used as a topping.
Peanut Butter	2 tbsp (32g)	7-8g	Adds richness and flavor. High in healthy fats, good for satiety.
Cooked Lentils	½ cup (100g)	9g	Savory option, excellent for complementing oats' amino acids.
Chia Seeds	2 tbsp (24g)	5g	Adds fiber and helps thicken oats. High in omega-3s.
Silken Tofu	3oz (85g)	5g	Creates a creamy texture, can be used in sweet or savory recipes.

Recipes for Protein-Packed Oat Bowls

Sweet Protein Oats: Apple Pie Greek Yogurt Bowl

Ingredients:

• ½ cup rolled oats
• 1 cup milk of choice
• ½ tsp cinnamon
• 1 scoop vanilla protein powder
• ½ cup plain Greek yogurt
• ½ chopped apple
• 1 tbsp chopped walnuts

Instructions: Cook oats and milk according to package directions, adding cinnamon. Remove from heat and stir in protein powder and Greek yogurt until smooth. Top with chopped apple and walnuts.

Savory Protein Oats: Black Bean and Cheese Oatmeal

Ingredients:

• ½ cup rolled oats
• 1 cup water or broth
• ⅓ cup cooked black beans
• ¼ tsp cumin
• 2 tbsp shredded cheddar cheese
• Avocado slices and salsa for topping

Instructions: Cook oats and water (or broth) with cumin until thick. Stir in black beans and cheddar cheese. Top with avocado and salsa.

Overnight Protein Oats: Peanut Butter Banana

Ingredients:

• ½ cup rolled oats
• 1 cup soy milk
• 1 tbsp chia seeds
• 1 scoop vanilla protein powder
• 1 tbsp peanut butter
• ½ banana, sliced

Instructions: Combine all ingredients except banana in a jar. Shake well and refrigerate overnight. Stir again in the morning and top with banana slices.

Conclusion

While oats are an incomplete protein, they are a highly versatile and nutritious base for a balanced meal. By understanding the concept of complementary proteins, you can easily combine them with other foods to create a high-quality, complete protein. Whether you prefer sweet or savory, vegan or dairy-based, options like legumes, nuts, seeds, and protein powder offer simple ways to enhance the nutritional value of your oats. These combinations not only provide the essential amino acids needed for muscle repair and satiety but also add variety to your diet, making a complete protein with oats a delicious and healthy choice. For more details on nutrient absorption and protein quality, it's beneficial to consult scientific literature on amino acid scores.

More information on oat protein quality

Frequently Asked Questions

Can I make a complete protein with oats if I am vegan?

Yes, absolutely. By combining oats with other plant-based foods such as legumes (beans, lentils), soy products (tofu, soy milk), or certain nuts and seeds, you can create a complete protein. Using a plant-based protein powder is another effective method.

Do I need to combine complementary proteins in the same meal?

No, it is not necessary. As long as you consume a variety of protein sources throughout the day, your body can synthesize the complete proteins it needs from the available amino acid pool. However, combining them in one meal is a convenient way to ensure you're getting a complete profile at once.

What is the limiting amino acid in oats?

The limiting amino acid in oats, meaning the one present in the lowest amount relative to needs, is lysine. This is why combining oats with lysine-rich foods like legumes is an effective strategy for creating a complete protein.

Can I add protein powder to hot oatmeal?

Yes, but it is best to stir it in after the oats have finished cooking and cooled slightly. Adding protein powder to hot liquids can cause clumping or affect the texture. Mixing it with a small amount of liquid separately to form a paste before stirring it in is a common method to achieve a smooth consistency.

What are some high-protein seeds to add to oats?

Excellent choices for high-protein seeds include hemp seeds, chia seeds, and pumpkin seeds. Hemp seeds offer a higher protein content, while chia seeds and flax seeds also add beneficial fiber and healthy fats.

Are all soy products complete proteins?

Yes, most common soy products like soybeans, edamame, tofu, and soy milk contain all nine essential amino acids, classifying them as complete proteins and making them an ideal pairing for oats.

Is adding milk or yogurt to oatmeal enough for a complete protein?

Yes, if you consume dairy. Dairy milk and Greek yogurt are complete protein sources, and adding a sufficient amount to your oatmeal provides all nine essential amino acids. This makes for a simple and effective protein boost.