Protein Steel Cut Oats (22g Protina)

Enjoy a creamy breakfast with this Mga Oats na Hiniwa ng Protein Steel recipe packed with 22 gramo ng protina per serving. Plus, this steel-cut oatmeal is also filled with fiber and the amazing beta-glucans.

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We love having oatmeal almost every morning. When I don’t make protein powder oatmeal o ang aking magdamag na oats na may protein powder, I like a creamy bowl of protein steel-cut oats. Steel-cut oats have a better nutrition profile than oatmeal made from whole oat groats, pulsed in pieces.

They contain the outside layer of the groats, adding fiber, especially a soluble fiber called beta-glucans, which is responsible for lower blood sugar levels. As a result, cooking with steel-cut oats is healthier for you. In addition, they have a lower glycemic index that keeps your energy level steady in the morning.

Also, one cup of steel-cut oats contain 26 grams of protein which is 15 grams more than rolled oats. It means it’s a great grain to make high-protein oatmeal.

Bagama't nasa ibaba lang ang buong recipe, huwag palampasin ang lahat ng aking mga tip sa ibaba, kabilang ang mga pagpapalit ng sangkap, mga tip sa pagluluto, at mga sunud-sunod na larawan!

Mga Oats na Pinutol ng Protein Steel

Enjoy a creamy breakfast with this Protein Steel cut Oats recipe packed with 22 grams of protein per serving.

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Prep Time: 5 minuto min

Magluto Oras: 5 minuto min

Kabuuang Oras: 10 minuto min

Kurso: almusal

Cuisine: Amerikano

Servings: 2 ihahatid

Mga Calorie: 337.4 kcal

May-akda: Carine Claudepierre

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Ingredients

Kustomer ng Estados Unidos - metric

• ▢ ½ tasa Steel-Cut Oats - we use quick cooking steel cut oats
• ▢ ¾ tasa Gatas na Almond na Walang Tamis
• ▢ 1 tasa Malamig na tubig
• ▢ ¼ tasa Pulbos ng Protina ng Banilya
• ▢ 1 kutsara Maple syrup
• ▢ ¼ kutsarita Asin

Upang maghatid

• ▢ 1-2 kutsarita Peanut Butter (Walang Asin)
• ▢ ¼ tasa Berries
• ▢ 1 kutsara Tinadtad na mani - o mga chocolate chips

tagubilin

• In a small mixing bowl, whisk the protein powder, steel-cut oats, and salt. Set aside.
• In a large non-stick saucepan, add almond milk, cold water and bring to a boil.
• Remove the pan from the heat, and stir in the dry ingredients.
• Return to high heat, bring back to a light boil, then decrease heat and cook on a low simmer for 7-10 minutes, stirring occasionally on the sides and bottom of the pan.
• Cook until the liquid is almost absorbed. Taste the mixture, adjust adding more almond milk for a creamier, softer oatmeal, or remove from heat to form a chewier texture.
• Remove from the heat. Cover the saucepan with a lid and set aside for a few minutes until creamy and thick.
• Ihain kasama ng mga berry, kaunting gatas ng almendras, kaunting peanut butter, at chocolate chips.

Opsyon sa microwave

• In a microwave-safe bowl, stir quick oat (quick oats cook better in the microwave than rolled oats), protein powder, and salt. Then, stir in the liquid ingredients: almond milk and maple syrup.
• I-microwave nang paunti-unti sa loob ng 1 minuto, haluin at tingnan ang lapot. Itigil kapag creamy na ang tekstura, at sumingaw na ang likido. Karaniwan itong tumatagal ng parehong oras tulad ng sa isang kaserola o 2-3 minuto.
• Magtabi ng ilang minuto bago ihain.

kagamitan

Paghahalo ng Bowl

Mga Measuring Cup at Spoons

Saucepan

Ibahagi sa Facebook Recipe ng Pine

Pagkain

Paglilingkod: 1mangkok | Mga Calorie: 337.4kcal | Carbohydrates: 41.6g | Protina: 21.9g | Taba: 10.3g | Saturated fat: 1.7g | Polyunsaturated Fat: 3.3g | Monounsaturated na taba: 1.9g | Sosa: 444.1mg | Potassium: 163.8mg | Hibla: 5.6g | Asukal: 9.3g | Vitamin A: 9.9IU | Bitamina C: 0.6mg | Calcium: 222.2mg | Iron: 1.9mg | magnesiyo: 26.3mg | Posporus: 86.8mg | Zinc: 0.3mg

Ingredients at Substitutions

• Steel-Cut Oats – I use quick steel-cut oats that usually cook within 7 minutes over the stove. You can also use regular steel-cut oats, but it takes 20 minutes to cook and require more water.
• Gatas na Almond na Walang Tamis or soy milk to boost the proteins per serving.
• tubig
• Pulbos ng Protina ng Banilya – I am always using pea protein powder with a hint of natural vanilla flavor. Feel free to use chocolate protein powder or other flavors to make different breakfast flavors.
• Maple syrup or any liquid sweetener you love including coconut nectar, agave syrup, or date syrup.
• Asin – This is optional. I like the touch of salt to balance the light bitterness of steel-cut oats.

How To Make Protein Steel Cut Oats

This steel-cut oat with protein powder is packed with plant-based protein and the most creamy vanilla texture.

You might be wondering if you can cook steel-cut oat in the microwave. The short answer is yes. But it takes ages, especially if you are using regular steel-cut oats. Nobody wants to stay next to the microwave for 20 minutes, microwaving in many 2-minute bursts and stirring. So my version below is made over the stove and using quick-cooking steel-cut oats.

1. Quick cooking steel-cut oats has the same nutrition properties as steel-cut oats. It will just save a bunch of 12 minutes to cook.
2. First, stir all the dry ingredients into a mixing bowl: steel-cut oats, protein powder, and salt. Set aside.
3. Next, in a non-stick saucepan, bring to boil milk and water. Remove from heat and stir in the dry ingredients.
4. Return to medium-high heat, bring back to a low boil, then reduce to a simmer. Cook, stirring occasionally, for 7 to 9 minutes or until creamy and the oats groats soften. If you are using steel-cut oats, it can take longer, up to 20 minutes to soften and you may have to add water.
5. Remove from heat, cover with a lid, and set aside for 3 to 4 minutes to improve creaminess. As it cools, it may form a layer on top of the mixture and that’s ok. Just stir to bring all ingredients back together.

Serving

Before serving, stir in sweetener and flavors. For example, you can add:

• Maple syrup
• kanela
• Minasang Saging o sarsa ng mansanas

Then, transfer to a shallow porridge bowl and add some:

• Mga prutas – I love frozen berries to cool down the protein oatmeal like raspberries, strawberries, or blueberries.
• Mga mani – Chopped almonds, cashews, or walnuts.
• Buto – Hemp seeds or chia seeds for added proteins. Try one tablespoon per serving.
• Ginutay-gutay na buko
• A drizzle of nut butter, like peanut butter or almond butter, is a great way to add protein.

Adding More Protein

To increase the protein content of this recipe, use the option below:

• Use high-protein plant-based milk like soy milk or protein-fortified almond milk.
• Stir in 1-2 tablespoons of Plant-based Greek yogurt, like soy Greek-Style yogurt, a the end of cooking, just before serving. It adds protein and creaminess and cools down the oatmeal.
• Use one tablespoon of chia seeds
• Drizzle almond butter on top of the bowl.

Mga Tagubilin sa Pag-iimbak

You can store cooked steel-cut oats leftovers in the fridge in an airtight container or sealed bowl. It’s a great way to meal prep breakfast recipes for the whole family and start the day healthy. The next day it will look packed and dry. Add a splash of water to the bowl, microwave for one minute, stir to incorporate the water, and warm up again until creamy and smooth.

Mga Pagpapalit ng Allergy

Below are some ingredient substitution ideas if you need to accommodate this recipe to allergies and food intolerances.

• Gluten-Free – Use certified gluten-free oats brand.
• Walang Nut – Use oat milk, soy milk, or coconut milk.
• Walang Asin – Skip the salt and use unsalted peanut butter to serve.

Mga Madalas Itanong

Higit pang mga Recipe ng Oatmeal

Below are some more oatmeal recipes for you to try:

Oatmeal na may Mantikilya ng Mani

Banana Bread Baked Oats

Oatmeal na Tsokolate

Inihaw na Oatmeal na may Peanut Butter