Grits Vs Oatmeal: What's The Higher-Protein Breakfast?

With the United States's updated food pyramid making headlines last week, there's more conversation than ever around protein. The new Dietary Guidelines for Americans put both animal- and plant-based proteins at the top, alongside dairy, fruits, and vegetables. For those who want to start their day with a protein-packed breakfast, reach for oatmeal, not grits.

While grits and oatmeal are both types of porridge (yes, oatmeal is a porridge), oatmeal is made from whole grains. Grits, on the other hand, are made from starchy corn. Grits are delicious, especially mixed with cheese and served with shrimp, but their nutritional value pales in comparison to oatmeal.

From a protein perspective, 100 grams of steel-cut oats have 12.5 grams of protein; 100 grams of grits only contain 1.7. Oatmeal — except for the instant, sugar-flavored kind — has a low glycemic index, making it easier to balance your blood sugar. It also has more than six times the amount of soluble fiber, a key nutrient, than grits.

Yes, oatmeal is inherently packed with protein, but it can always have more. The good news is, oatmeal is incredibly versatile and able to support countless add-ins. Its base is easy enough to  change: cook your oats with milk instead of water. One cup of dairy milk, soy milk, or pea milk adds eight grams of protein.

For a creamier bowl after cooking, add two tablespoons of your favorite nut butter. Peanut butter contains the most at eight grams per ounce, with almond butter at six grams. To round out your oatmeal, a banana, cinnamon, and drizzle of honey contribute flavor, fiber, and a little sweetness that pairs well with the nut butter. If you want to treat yourself even more, throw in a few chocolate chips. Protein powder is another popular mix-in that adds flavor and, of course, protein. Flax seeds or flax meal, chia seeds, and hemp hearts add nutty flavors with extra fiber and protein. With iron, folate, b vitamins, and more than three grams of protein per tablespoon, hemp hearts are a no-brainer. Yogurt and nuts are also fun ways to add protein — and texture.

All of these ingredients not only boost protein, they also help save watery oatmeal without adding more oats. Use these ideas and ten tips you need to know when cooking oatmeal for your most delicious protein-filled breakfast yet.