Ask anyone to name a healthy breakfast option and oatmeal is probably at the top of the list. It deserves that healthy breakfast title, too, since oats are a whole grain packed with fiber. Fiber is a nutrient that touts a long list of health benefits, from more regular bowel movements to better cholesterol levels and a thriving gut microbiome. Just half a cup of oats provides 4 grams of fiber, which can easily be boosted with high-fiber toppings.

But if you’ve been frustrated that your oatmeal doesn’t keep you full for long, what gives? Your typical bowl of oatmeal may not offer very much protein—a key factor for satiety. That half-cup of plain oats provides just 5 grams of protein on its own, while you may be looking for closer to 15 to 20 grams for breakfast. The good news is that it’s easy to boost the protein in your daily bowl of oats. Read on to find out what dietitians suggest adding to your oatmeal to tack on more protein.

1. Make It with Milk

The simplest way to give your morning bowl of oatmeal a protein boost is to make it with milk instead of water. There are no extra steps to the preparation, and it results in a much creamier oatmeal. Soy or cow’s milk is ideal, per Amy Brownstein, M.S., RDN, because most plant-based milk options don’t measure up when it comes to protein. Simply making your oatmeal with 1 cup of soy or cow’s milk adds 7 to 8 grams of protein, Brownstein says.,

Of course, milk delivers more than just protein. “Besides the protein boost, you’ll also get a hefty dose of calcium, important for bone health. A 1-cup serving of soy or cow’s milk delivers roughly 350 milligrams of calcium, roughly 35% of your daily needs,” says Brownstein.

2. Add a Spoonful of Peanut Butter

Look no further than your kitchen pantry to find this popular protein-boosting ingredient. Topping your oatmeal with 2 tablespoons of peanut butter provides an extra 7 grams of protein. What’s more, peanut butter also adds richness to your morning oats thanks to its healthy fat content. Per Talia Follador, RDN, LDNthe combo of healthy fats and protein in peanut butter increases satiety and helps control blood glucose levels. It’s a win-win for a healthy breakfast option that keeps you feeling energized all morning.

Combining peanut butter and oatmeal can be a boon for your heart health too. “Monounsaturated fats found in peanut butter and soluble fiber found in oatmeal can both help to promote healthy blood cholesterol levels and prevent the development of heart disease,” says Follador.

3. Add an Egg

Why choose oatmeal or eggs for breakfast when you can have both? Stir egg whites into your oatmeal as it cooks on the stovetop for added protein. (You can also use the whole egg, but using only the whites ensures there’s no eggy flavor.) Per Jessica Clancy-Strawn, M.A., RDNyou’ll want to stir the oats continuously after adding the egg whites until they turn opaque. Just 2 egg whites provides an additional 7 grams of protein and gives your oats a fluffy, meringue-like texture.

“This is a classic bodybuilder trick for boosting morning protein while still enjoying a warm, comforting complex carbohydrate that supports strength, endurance and muscle recovery,” she adds. If you’re wary of stirring eggs into your oatmeal, you can also make a savory bowl of oats with the egg served on top.

4. Stir in Protein Powder

Protein powder isn’t just for smoothies or shakes. This convenient protein-booster can be easily incorporated into oatmeal too. Jordan Langhough, RDsays that you can mix your favorite protein powder with water (or milk for even more protein) and use that as the liquid for cooking your oats. “Upping the protein through the liquid isn’t adding any additional prep to your meal, and it’s a super easy way to add 10 to 20 grams of protein depending on how much protein powder you use,” she says.

5. Incorporate Chia Seeds

Chia seeds may be small, but that doesn’t mean they don’t deliver nutrition-wise. Just 2 tablespoons of these mighty seeds provides 5 grams of protein (plus a whopping 10 grams of fiber!). That’s not all: chia seeds are also a great source of plant‑based omega‑3 fatty acids and B vitamins, which support brain health and help set a positive tone for the day, per Clancy-Strawn. “Their healthy fats contribute to heart health, and the combination of protein, fiber and micronutrients provides steady energy—whether you’re climbing stairs at work or powering through a mentally demanding morning,” she adds.

6. Add Strained (Greek-Style) Yogurt

If you’re trying to hit your protein goals, we’re guessing you already have some strained (Greek-style) yogurt in the fridge, since just a half-cup provides as much as 12 grams of protein. This high-protein all-star can be stirred into oatmeal after cooking for a creamier bowl of oats. Strained (Greek-style) yogurt also provides probiotics to support gut health, along with calcium and vitamin D for bone support, says Bess Berger, RDN. When choosing a yogurt, Berger says to reach for plain varieties (rather than flavored) to avoid unnecessary sugars. Opt for lower-fat varieties for a lower-calorie bowl of oats.

7. Try Textured Vegetable Protein (TVP)

While this plant-based protein isn’t as well-known as tofu, textured vegetable protein (TVP) can be another add-in that bumps up the protein tally in your oats. “TVP is a protein food made with one ingredient: soybeans. It’s virtually free of fat and carbs, so it’s easy to control the macros of your meal,” says Avery Zenker, RD. She adds that it has a neutral taste, making it a stealthy protein add-on for your favorite oatmeal flavor. Want to give it a try? You’ll usually find TVP in the dry goods section of the store since it’s sold as a dehydrated crumble. To add it to your oats, you’ll soak the TVP in water until softened, drain any excess water, then stir it into your oatmeal as you cook it. Just ¼ cup of TVP provides over 12 grams of protein.

8. Stir in Some Cottage Cheese

Yes, you read that right. Cottage cheese can be a welcome addition to oatmeal when you’re looking to boost the protein. Just ½ cup of cottage cheese provides 12 grams of protein, plus calcium, phosphorus and vitamin B12, and it makes your oats extra creamy. What’s more, the tangy flavor of cottage cheese works well with savory oats but can also balance out sweet toppings like fruit, maple syrup or jam. Just keep in mind that cottage cheese is also high in sodium, so you may need to adjust your intake the rest of the day if you’re following a low-sodium diet.

Our Expert Take

There’s a whole lot to love about oatmeal—it’s easy to make, budget-friendly, nutrient-dense and easy to customize so it won’t get boring. The only problem is that a bowl of oatmeal made with just oats and water underdelivers on protein, which could leave you susceptible to a midmorning energy dip. That’s why we asked dietitians to share their top tips for adding more protein to oatmeal. Feel free to try one or several of the suggestions from this list to give your oats a much-needed protein boost to power you through your morning.