6 vegetarian foods to pair with oats for a 25-gram breakfast boost, according to nutrition experts

Oats alone are rich in fiber but relatively low in protein. 

The key to a filling, energizing breakfast is pairing oats with protein and healthy fats, which slows digestion and keeps you full longer.

Below, we present 6 dietitian-backed combinations of whole-food, vegetarian ingredients with oats. These ideas include hot oatmeal, chilled overnight oats, and even oat pancakes, each offering roughly 25 g of protein.

We’ll highlight practical steps (with portion sizes) to make prep easy. Let’s boost that humble bowl of oats into a protein-packed breakfast!

1. Greek Yogurt Overnight Oats (Cold)

Mix creamy Greek yogurt into overnight oats for a big protein boost.

In a mason jar, combine ½ cup rolled oats (about 5 g protein) with ½–¾ cup plain Greek yogurt (aim for ~20 g protein from a 7-oz container) and ½ cup milk (dairy or fortified soy for ~4–8 g more protein).

Add ¼ cup fruit for flavor and fiber. Stir and refrigerate overnight.

By morning, you’ll have a thick, satisfying oat pudding.

Tip: Use 2 parts oats, 2 parts liquid, 1 part yogurt, as recommended by dietitians.

This yields a meal with around 25g protein in total. The yogurt not only ups protein but also makes the oats ultra-creamy. For convenience, prep several jars at once – you’ll have grab-and-go high-protein breakfasts for days.

2. Peanut Butter Power Oatmeal (Hot)

Warm oats get a protein and flavor upgrade with natural peanut butter. Cook ½ cup rolled oats in 1 cup milk instead of water (milk adds ~8 g protein). Once creamy, stir in 2 tablespoons of peanut butter for ~7 g extra protein.

This classic combo of PB & oats creates a hearty, nutty porridge. Top your bowl with sliced banana or berries and a sprinkle of cinnamon. For even more protein, sprinkle a spoonful of chopped peanuts or almonds on top.

Registered dietitians note that natural peanut butter (made of just peanuts and salt) is ideal to avoid added sugars.

All together, this bowl provides roughly 20–25 g of protein (oats + milk + peanut butter + nuts).

Prep tip: If rushed in the morning, try overnight oats with milk and peanut butter – the same ingredients can soak overnight for a no-cook option.

3. Hemp Seed Crunch Oats (Hot or Cold)

Crunchy hemp hearts (shelled hemp seeds) pack an impressive plant-based protein punch.

A standard 3-tablespoon serving has about 9–10 g of protein – more than an egg! To harness this, cook ½ cup oats (~5 g protein) in 1 cup soy milk (~7–8 g protein) or dairy milk.

After cooking, stir in 3 Tbsp hemp seeds and let sit a minute. The mild, nutty seeds blend in easily. Finish with toppings like fresh berries or a drizzle of almond butter.

The combination of protein from hemp, oats, and high-protein milk makes a balanced breakfast near 22–25 g protein.

As Cleveland Clinic dietitians point out, hemp seeds are a complete protein with all essential amino acids, so they’re ideal for vegetarian meals.

Meal prep tip: You can also add hemp hearts to overnight oats – just mix them in when assembling jars. They’ll soften overnight, adding protein and a pleasant texture by morning.

4. Protein Oat Pancakes with Eggs (Hot)

Turn your oats into pancakes by pairing them with protein-rich eggs.

Blend ½ cup rolled oats (grind to a flour consistency) with 2 whole eggs or 4 egg whites, ½ banana (for moisture and natural sweetness), and a dash of cinnamon.

Cook this batter on a griddle like regular pancakes.

Two eggs contribute ~12 g protein (or ~14 g if using 4 egg whites), plus ~5 g from the oats.

Dietitians often recommend egg whites to boost protein in oats because the whites are almost pure protein. If you use some yolks, you’ll get healthy fats and vitamins too. This yields a short stack of soft, mildly sweet pancakes ~18–20 g protein.

To reach ~25 g, top your pancakes with Greek yogurt or skyr – a dollop adds ~5–10 g protein. You can also spread some nut butter on top.

Prep tip: Make a batch of these oat pancakes and freeze extras. Reheat in a toaster for a quick, high-protein breakfast on busy mornings.

5. Creamy Cottage Cheese Oatmeal (Hot)

Stirring cottage cheese into hot oatmeal is a game-changing trick for creaminess and protein. Cook ½ cup oats with water or milk as usual.

When the oats are done (and off the heat), fold in ½ cup low-fat cottage cheese.

This stealthy addition bumps up protein substantially – one expert notes that cottage cheese oatmeal made with water still delivers about 15 g protein per serving, roughly triple the protein of plain.

Using milk instead of water (for extra protein) or adding a bit more cottage cheese can easily bring the bowl closer to 20–25 g protein. The cottage cheese melts in smoothly (don’t worry, the mild flavor disappears), yielding a rich, cheesecake-like porridge.

Top your bowl with healthy fats and flavor: e.g. a spoon of peanut butter, sliced almonds, or flaxseed, plus fruit like berries or banana. This balanced mix of protein, complex carbs, and fats will keep you full for hours.

Tip: Always stir in cottage cheese after cooking the oats (to prevent any odd texture). Enjoy immediately, or save a portion – this oatmeal reheats well for tomorrow’s breakfast.

6. Silken Tofu Overnight Oats (Cold)

For a vegan protein boost, try blending silken tofu into your overnight oats.

Silken tofu has a neutral taste and packs high-quality soy protein. In a blender, puree 3–4 oz silken tofu (about 5–7 g protein) with your overnight oat liquid: e.g. ¾ cup soy milk (~7 g protein) and a splash of vanilla.

In a jar, combine this tofu-milk mixture with ½ cup oats (~5 g) and a tablespoon of chia seeds (optional 2 g protein for thickening). Stir in a bit of sweetener and let it sit overnight.

By morning, you’ll have luscious, pudding-like oats infused with protein.

Registered dietitian Abbey Sharp notes that silken tofu is an “excellent alternative” to egg whites for boosting oatmeal’s protein content while keeping it vegan-friendly. 

In fact, one tofu-oat recipe from a soy brand clocks about 24 g protein per serving (thanks to the tofu and soy milk combo). Top your bowl with fruits and a spoon of almond butter (~3 g protein) for a delicious breakfast approaching 25+ g protein.

Prep tip: Make multiple jars at once – the tofu keeps overnight oats creamy for up to 3 days in the fridge.

Final Thoughts

With a little creativity, your morning oats can deliver a whopping protein punch without resorting to protein powders or overly processed add-ins.

Simple whole foods – dairy or soy, eggs, nuts, seeds, and legumes – can be mixed and matched with oats to reach roughly 25 g of protein, turning an otherwise carb-heavy breakfast into a balanced meal.

Nutrition experts consistently emphasize the benefits of this balance: protein and healthy fats alongside fiber-rich carbs help sustain energy and satiety throughout the morning. Equally important, these additions bring along other nutrients (think calcium from yogurt, omega-3s from hemp, or iron from lentils or tofu) to round out your meal.

Feel free to adjust portion sizes based on your needs – you can always add an extra spoonful of Greek yogurt or an extra egg white if you have higher protein requirements.

Incorporate these ideas into your routine with a spirit of experimentation. Maybe start with one or two favorites (peanut butter oatmeal for a classic, or cottage cheese oats for something new) and note how long they keep you satisfied.

With these six options, breakfast can be both cozy and powerful – fueling your body with the protein it needs, one delicious bowl (or jar) of oats at a time. Enjoy!