It’s common to blend fruit, nut butters, or seeds into a protein shake, but what about oats? If you’ve ever thought about combining the two, you’re not alone.
Oats are a familiar staple in many kitchens, often linked to breakfast or warm bowls of oatmeal. But more people are now blending them into shakes for a quick meal or post-workout option.
This article takes a closer look at that idea. Can oats actually work in a shake? What happens to the texture? Should you use them raw or cooked? And are they right for everyone?
We’ll explore all of that, from benefits and prep tips to choosing the right oats and knowing when to skip them.
Can Oats Work Well in a Shake?
Yes, oats can work surprisingly well in a protein shake. When blended, they add a creamy texture and help thicken the drink without overpowering the flavor. They also pair nicely with fruits, nut butters, and plant-based protein powders, making your shake more filling and balanced.
When Can You Add Oats to a Protein Shake?
You can add oats to a protein shake at different times of the day, depending on your needs. Here are some of the most common moments people do it:
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In the morning, for a quick and easy breakfast
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After a workout, to help refuel and support muscle recovery
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Between meals as a light, filling snack
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During busy days, as a simple meal replacement, especially when mixed with fruit or nut butters
Oats are often used when you need something that fills you up and gives steady energy. They’re made of complex carbs and fiber, which help you feel full longer.
Their mild flavor also makes them easy to mix with other ingredients like fruit, peanut butter, or a scoop of protein powder. That’s why oats are often used not just in shakes, but also in simple snacks made with protein powder, like energy balls or overnight oats. This makes them a flexible and practical option for many shake routines.
Nutritional Benefits of Adding Oats to Your Shake
Adding oats to your protein shake does more than just change the texture. It also boosts the nutritional value of your drink.
Oats bring a solid balance of macros, giving you a mix of carbohydrates, fiber, and some plant protein. When combined with protein, especially from a clean protein powder, the shake becomes more filling and supports your daily intake needs.
Here are some of the main benefits of adding oats:
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Steady energy from complex carbs that digest slowly
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Beta-glucan, a type of dietary fiber, helps you stay full longer
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A small amount of protein, which blends well with pea protein or other vegan sources
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Rich in vitamins and minerals like magnesium, zinc, phosphorus, and B vitamins
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Contains avenanthramides, unique antioxidants that may support blood flow and reduce inflammation
Oats are not just for oatmeal. They can be a smart addition to your shake when you want a more nutritious and satisfying option.
Best Types of Oats for Protein Shakes
Not all oats are the same. Choosing the right kind can make your protein shake smoother, creamier, or more filling, depending on what you like.
Here are some of the most common types of oats you can use:
Rolled, Instant, or Oat Bran: What’s the Difference?
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Rolled oats are whole oats that have been steamed and flattened. They have a chewy texture and work well when soaked before blending. This helps them break down better in the shake.
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Instant oats are thinner and softer. They blend more easily and are a good choice if you want a quick, smooth result. These are great for people who don’t like a grainy texture.
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Oat bran is the outer layer of the oat grain. It is fine and light, which makes it very easy to blend. It adds extra fiber without making your shake too thick.
For the smoothest texture, try fine oats, quick oats, or soaked rolled oats. If you like a bit of thickness or want to feel the oats in your drink, you can use regular rolled oats without soaking.
There’s no single best choice. It depends on what texture you prefer and how much time you have. Feel free to try different types and see which one works best with your scoop of protein powder.
How to Adjust the Texture of Your Shake
Oats can change the texture of your protein shake, depending on how you prepare and blend them. Some people like a thick, creamy texture, while others prefer something lighter and smoother. Here are simple ways to get the texture just right.
Make It Thicker Without the Grit
If you want a thicker shake, but without a grainy feel, try these tips:
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Blend oats with banana, peanut butter, or chia seeds for a creamier texture
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Use thicker liquids like unsweetened almond milk or oat milk for added body
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Blend longer to fully break down the oats
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Try using soaked oats or fine oats for easier blending
A smooth but thick shake can feel more filling, especially when used as a post-workout drink or light meal.
Tips for a Smoother, Silkier Shake
If your shake feels too thick or heavy, you can make it lighter while still keeping the benefits of oats:
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Soak rolled oats or raw oats in water or milk for 10 to 20 minutes before blending
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Blend oats first, before adding other ingredients, to get a finer texture
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Use light liquids like almond milk or oat milk to thin it out without losing flavor
What If You Don’t Like Thick Shakes?
If thick shakes aren’t your thing, here are some easy adjustments:
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Use only 1 tablespoon of oats or switch to oat bran, which is softer and lighter
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Add more liquid or ice to thin the shake
Don’t be afraid to experiment with different amounts until you find what works best for your taste. Finding the right texture takes a little practice, but it’s easy to adjust by changing just one or two ingredients.
When You May Want to Skip the Oats
While adding oats to your protein shake has many benefits, it may not be the right choice for everyone. Here are a few situations where skipping or reducing the oats might be a better fit.
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If you're watching your calories, oats are a healthy ingredient, but they still add to your total calorie intake. If you're on a low-calorie plan or trying to lose weight, it may help to focus on your protein source first. Add oats only if they fit your calorie goals.
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If you have gluten sensitivity, oats are naturally free from gluten, but they can be processed in facilities that handle wheat. If you’re sensitive or have celiac disease, look for certified gluten-free oats to avoid cross-contamination.
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If you're unsure about the texture, some people don't enjoy the thick or grainy feel of a protein shake with oats. If you're trying it for the first time, start with just 1 tablespoon. You can also use oat bran or soak the oats before blending for a smoother result.
These aren’t reasons to skip oats completely. They’re just things to consider when adjusting your shake to match your taste and nutritional goals. And if you’re not into shakes, you can always add protein powder to your oatmeal for a warm, filling option instead.
Wrapping Up: Your Guide to Creamier, Healthier Shakes
Adding oats to your protein shake is a simple way to make it more filling, flavorful, and balanced. Whether you use them for breakfast, after a workout, or as a quick snack, oats bring in helpful fiber, carbs, and key nutrients that support your goals.
Oats work especially well with clean, plant-based protein powders like EarthChimp, helping you build a shake that feels good and tastes great.
Don’t be afraid to experiment with different oat types, textures, and ingredients. If you’re looking for inspiration, try blending oats into some of your favorite vegan protein recipes and see what works for you.
FAQs About Adding Oats to Protein Shakes
Can You Soak Oats in a Protein Shake?
Yes, you can soak oats in your protein shake, especially if you're using rolled oats or raw oats. Soaking them in water or milk for 10 to 20 minutes before blending can help soften their texture and make the shake smoother. It's a helpful step if you want to reduce graininess without cooking the oats.
Why Do You Put Oats in a Protein Shake?
People add oats to their shakes to make them more filling, improve texture, and support steady energy. Oats bring in beta-glucan, a type of fiber that helps keep you full, along with nutrients like zinc and phosphorus. When combined with protein, oats can turn a basic shake into a light meal or post-workout option.
How Much Oats Should I Add to a Protein Shake?
Start with 1 to 2 tablespoons of oats per shake. You can adjust the amount based on your texture preference and calorie goals. If you're new to using oats, begin with a small amount and increase slowly until you find the balance that works best for your taste and routine.
Do Oats Make Protein Shakes Harder to Digest?
Most people can digest protein shakes with oats without any problem. But if you're sensitive to fiber or new to eating whole grains, start with a small amount. Soaking the oats or using oat bran may help if you find the shake too heavy at first. Everyone’s digestion is different, so listen to how your body responds.
Can I Add Oats to Any Type of Protein Powder?
Yes, oats can be added to most types of protein powder, including whey, pea protein, casein, or plant protein blends. Their mild flavor pairs well with both vanilla and chocolate-based powders. Just blend them well, and choose the one that fits your dietary needs and nutritional preferences.
References:
- https://www.healthline.com/nutrition/9-benefits-oats-oatmeal
- https://www.webmd.com/vitamins/ai/ingredientmono-1041/beta-glucans
- https://pubmed.ncbi.nlm.nih.gov/19941618/
Disclaimer:
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
