{"id":211705,"date":"2026-01-01T14:58:13","date_gmt":"2026-01-01T14:58:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/211705\/"},"modified":"2026-01-01T14:58:13","modified_gmt":"2026-01-01T14:58:13","slug":"this-high-protein-and-high-fiber-breakfast-keeps-me-full-for-hours-and-its-so-easy-to-make","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/211705\/","title":{"rendered":"This High-Protein and High-Fiber Breakfast Keeps Me Full for Hours\u2014and It’s So Easy to Make"},"content":{"rendered":"

As a young adult, I always heard how healthy and filling oatmeal was\u2014packed with whole grains<\/a>! And that’s true. Oatmeal is a whole grain, and a bowl clocks in at five grams of protein and four grams of fiber. But somehow, whenever I ate a bowl of oatmeal for breakfast, my hunger would come roaring back within a couple of hours.\n<\/p>\n

Finally, I had a light bulb moment. To make my cozy morning oats as satisfying and nutritious as possible, I needed to pack them with even more protein and fiber. And that’s exactly what I did when I developed this recipe for Peanut Butter and Blueberry Oatmeal<\/a>. One bowl delivers 26 grams of protein and 13 grams of fiber, plenty of nutrition to keep me satisfied and help me meet my daily protein and fiber goals<\/a>.\n<\/p>\n

Oh, and did I mention that this recipe is so tasty? I go to bed the night before looking forward to eating it in the morning. Thanks to the peanut butter and blueberries<\/a>, it’s almost like enjoying a peanut butter and jelly sandwich, which, in my book, is a win.\n<\/p>\n

How to Make Peanut Butter and Blueberry Oatmeal <\/p>\n

This recipe starts like that for any other bowl of oatmeal\u2014you boil the oats in liquid to cook and thicken them. But instead of cooking them in water, like the package directions instruct, boil them in milk. Dairy milk works well and contains eight grams of protein per cup. Unsweetened non-dairy milk<\/a> works too, but to maximize the protein quotient, be sure to use soy, pea, or a protein-fortified plant milk. Regular almond or oat milk won’t have the same protein benefits as the others.\n<\/p>\n

The second trick\u2014and a way to boost both protein and fiber\u2014is to cook the oats with a tablespoon of chia seeds<\/a>. That small amount will add five grams of fiber and three grams of protein to your morning bowl. They’re also virtually flavorless, so they won’t affect your breakfast’s taste.\n<\/p>\n

The recipe calls for old-fashioned rolled oats, not instant, but this whole meal still comes together in less than 10 minutes. Once the oats are cooked, you add another ingredient that delivers both protein and fiber: peanut butter. By stirring in a tablespoon, you’ll add almost five grams of protein and two grams of fiber. Creamy or crunchy peanut butter work equally well. I prefer a brand without added sugar, like this dietitian-recommended peanut butter<\/a> or Santa Cruz (my fave!).\n<\/p>\n

The Toppings <\/p>\n

The recipe calls for finishing the oatmeal with antioxidant-rich blueberries<\/a>, a sprinkle of chopped peanuts for an extra boost of protein and fiber, and an optional drizzle of maple syrup<\/a> for a touch more sweetness.\n<\/p>\n

I sometimes vary the bowl by using raspberries, sliced strawberries, or sliced bananas instead of blueberries. I also typically skip the syrup and drizzle the oatmeal with extra-virgin olive oil<\/a> instead. A sprinkle of flaky sea salt is my finishing touch.\n<\/p>\n

Ingredient Substitutions <\/p>\n

This recipe calls for old-fashioned rolled oats<\/a>. But, if you have instant oats on hand, you could swap those in. Almond butter is an excellent swap for peanut butter. If you make the switch, trade in the chopped peanuts on top for chopped almonds. If nut allergies are an issue, sunflower butter or tahini works too. If you don’t have chia seeds, just leave them out. You’ll still have a nourishing, cozy breakfast on the table.\n<\/p>\n

Other Healthy Breakfast Ideas <\/p>\n

Credit: Victor Protasio<\/p>\n","protected":false},"excerpt":{"rendered":"As a young adult, I always heard how healthy and filling oatmeal was\u2014packed with whole grains! And that’s…\n","protected":false},"author":2,"featured_media":211706,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[134,111,139,556,69],"class_list":{"0":"post-211705","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-new-zealand","10":"tag-newzealand","11":"tag-nutrition","12":"tag-nz"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/211705","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=211705"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/211705\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/211706"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=211705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=211705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=211705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}