Porridge is a type of breakfast based on oats (or other cereals) to which other ingredients such as dried and fresh fruit are added. But how to make protein porridge? Here are all the necessary components and recipes for a delicious and protein breakfast. Its preparation takes a few minutes and, in some cases, it can also be done the night before and kept in the fridge all night. The first method involves cooking all the ingredients over low heat to obtain a “pappa” and adding fresh and dried fruit or other components.
On the other hand, the second method involves a prolonged resting phase in the refrigerator (from 6 hours to all night) during which the dry ingredients (for example, oats) absorb the liquids, and cream will still be formed without the need for cooking. But how do you make a high protein porridge? Let’s see what the ingredients that must never be missing are and how to combine them to prepare a protein and complete breakfast.
Protein Porridge: Ingredients That Must Not Be Missing
In all porridge recipes, the same ingredients are found as a basis, which can be varied and combined. In a protein porridge, of course, a protein base can never be missing, which is generally represented by cereals, seeds, nuts and protein powders. The latter is optional but recommended if you want to increase your protein intake during breakfast. Here’s what porridge should be made of:
The dry base of porridge (the one that absorbs liquids) is composed of cereal, usually oats. This can be replaced with other grains with the same absorbency and rich in proteins and fibers; the most suitable are quinoa and amaranth, also ideal for celiacs.
A liquid ingredient is needed to create the “soup” effect and soften our protein porridge. Milk is the most suitable liquid base and can be used alone or even better together with water to dilute it. All types of vegetable milk can be used in the preparation. The important thing is that they are not sweetened if we have also decided to use a sweetener.
Together with dried fruit, they represent the only part of the porridge. Rich in protein, fibre and essential minerals, the seeds can be used both whole and ground (as is the case with flax seeds ). We choose between pumpkin, sunflower, chia and flax seeds.
To make protein porridge even sweet, we use a sweetener other than sugar. The most suitable is maple (or agave) syrup, but dates, dried apricots or raisins can also be used in the mix to replace sugar
It represents a protein component that can never be missing. We choose from almonds, walnuts, pine nuts and pecans to be coarsely chopped or ground into powder. Let’s put it at the end as a garnish, remembering that the maximum daily dose of dried fruit should not exceed 30 gr.
Adding fresh fruit to porridge allows us to fill it with minerals, vitamins and antioxidants. The choice varies according to tastes. We can add pieces of apple, pear, kiwi, red fruits, peach and even avocado (perhaps replacing it with dried fruit).
They are added if you want to increase the protein dose, usually when doing many sports. You can choose according to taste, between hemp, pea, rice, etc., proteins, some also in the vanilla, cocoa or strawberry-flavored version. Remember that some also contain milk proteins, so it is good to read the label.
This is an optional ingredient used to give creaminess; it can be vegetables and milk.
These optional ingredients make our protein porridge Keyser; the best are cinnamon or vanilla powder which pair well with all tastes.
Protein Porridge: Recipes For All Tastes
Let’s see some recipes that combine the ingredients above to make a real protein porridge tasty and nutritious.
Protein Porridge With Apples And Almonds
This porridge is very simple to prepare because it requires readily available ingredients such as almonds and oat flakes. Almonds are a very protein type of dried fruit. 100 gr contains 21 gr of protein; therefore, with a daily portion (about 30 g), we take 6 g of protein. The ingredients are:
- 200 ml of vegetable milk (soy, coconut, oats)
- One apple
- Three tablespoons of oat flakes
- One teaspoon of maple syrup
- One pinch of ground cinnamon
- 20 chopped almonds
- salt to taste
We make this protein porridge by cutting the apple into pieces. Let’s put it in a saucepan with the milk and bring it to a boil. At this point, let it cook for about another 5 minutes until the apple softens. Then add the oat flakes, maple syrup, salt, and cinnamon. Bring to a boil again and cook until we get a soft cream. Remove from the heat and add the chopped almonds and, if we prefer, even a handful of blueberries.
Protein Porridge With Oats And Hemp Seeds
Thanks to this oatmeal porridge, another straightforward recipe to start the day with a protein breakfast. In this preparation, we will use hemp seeds that contain 31 grams of protein per 100 grams of product associated with chia seeds, which are also very protein rich in calcium. The ingredients are:
- 30 gr of oat flakes
- 120 ml of soy milk
- 1/2 tablespoon of chia seeds
- Three tablespoons of hemp seeds (preferably peeled)
- One teaspoon of maple syrup
- A pinch of cinnamon
- One tablespoon of raisins
The preparation of this porridge is effortless and does not require cooking. Pour the milk into a large bowl and add all the other ingredients. We mix well and keep it in the fridge overnight. We can enjoy this oat-based protein porridge with a cup of green tea or a fruit-based smoothie.
Chia Seed Protein Porridge
As we saw in the previous recipe, chia seeds are also a great ingredient to add to a high-protein porridge. In addition to making the preparation more delicious, they also help regulate intestinal transit. We need:
- 1 cup rolled oats
- 230 ml almond milk
- 2 tsp chia seeds
- Half a banana
- 2 tbsp hemp protein powder
- 1 tsp agave syrup
- Cinnamon to taste
To prepare this protein-rich porridge, we have to put all the ingredients together in a container, mix well, and close it. Please keep it in the fridge overnight and, before eating it, season it with chopped dried fruit or add another drop of milk to make it more liquid.
Peanut Butter Protein Porridge
This variant of oat porridge involves peanut butter, a highly energetic food perfect for athletes and those who want a protein breakfast. We can use homemade peanut butter or buy ready-made but quality ones. The ingredients are:
- 40 g oat flakes
- Three teaspoons chia seeds
- 120 ml almond milk
- 30 g peanut butter (about two tablespoons)
- One tablespoon maple syrup
- Mixed fruit for garnish
Pour the almond milk, peanut butter, chia seeds, and maple syrup into a bowl. We mix well with a spoon and add the oat flakes. We turn again to mix everything so that the milk completely covers the oats. At this point, we cover and keep it in the fridge all night (or at least 6 hours). We sprinkle everything with chopped dried fruit or add a handful of red fruits.