The #1 protein-rich addition to your overnight oats

I love overnight oats because they offer so much customization. I can change the recipe based on the flavors I’m craving or the activities I have planned for the day. I also know that no matter what combination I choose, I’ll feel satisfied and nourished after enjoying it. This is important to me because I love delicious food, but I also need food to fuel my busy mornings. That’s why I almost always add creamy ricotta cheese to my overnight oats for an extra boost of protein.

A necessary protein intake

I learned something about myself in college. It was that eating cereal and milk for breakfast was not for me. Unfortunately, I realized this a little later (a whole year, let’s say) than I would have liked. I spent my first year wolfing down bowls of cereal in the dining hall every morning, leaving satisfied and ready to learn, only to collapse an hour later. Sometimes, to my horror, my hunger would be accompanied by an embarrassing stomach gurgle that I’m sure everyone in my lecture hall could hear. I persisted, however, trying different cereals and even adding a banana to the mix, but still, I was so hungry only an hour or two after eating it.

It wasn’t until I took a nutrition class that I began to understand the importance of variety. My breakfast was high in carbohydrates, which was fine, but I needed more protein to increase my feeling of fullness. I replaced cereal with whole grain bread topped with peanut butter and honey. I had milk and always a piece of fruit. And you know what happened? I was able to focus. No more stomach rumbling either!

Now, years later, I still enjoy a breakfast that includes whole grains and protein, especially when it comes to overnight oats. I’ve tried a variety of protein options in my overnight oats, but ricotta has become my favorite.

Ricotta in Overnight Oats Makes Sense

Food is fuel, but it’s also meant to be enjoyed. If the fuel doesn’t taste good, I don’t really care for it. I’ve eaten oatmeal so many different ways, but when I swapped out the creamy ricotta for Greek yogurt (which is also delicious), I was hooked. Unlike tangy, savory cottage cheese (which I’ve tried and didn’t like), ricotta is mild and even slightly sweet, which pairs well with the oats and other ingredients often added to overnight oats. It’s not only delicious, it also has a stellar nutritional profile. Each ½-cup serving of whole-milk ricotta has 10 grams of protein and 289 milligrams of calcium (nearly 30 percent of the recommended dietary intake for most adults). It also contains vitamin B12, an important nutrient for nerve function, red blood cell production, DNA manufacturing, and metabolism.

Tips for Adding Ricotta to Overnight Oats

Adding ricotta to your overnight oats recipe is easy, but here are a few tips:

• If you’re concerned about the saturated fat content of whole milk ricotta, try part-skim ricotta! It’ll taste just as delicious, just a little less creamy.
• Start small. If you’re not sure how you feel about ricotta, start by adding just 1 tablespoon to your oatmeal recipe. If you like it, substitute it (one for one) for the yogurt in your recipe.
• Add flavors that complement the ricotta. Luckily, ricotta has a mild flavor that pairs well with a variety of ingredients. I like to pair it with citrus (juice and zest) as well as stone fruits like cherries, peaches, and apricots. Nuts are also great; pistachios, walnuts, and almonds provide the perfect crunch. Add some spice, too! I love ground cinnamon, nutmeg, ginger, and even cardamom!

The essential

Add ricotta to your oats for a delicious protein boost. Start small to see how you like it, and play around with other ingredients to enjoy a variety of flavors and nutrients. Enjoy it for breakfast, but also as a delicious anytime snack! The beauty of overnight oats is that they are very customizable, but if you’re looking for a recipe to get you started, check out Fig and Ricotta Overnight Oats.