Breakfast upgrade you need: matcha oatmeal with 27g of protein
Recipe for healthy matcha oatmeal (photo: Freepik)
A fragrant and nutritious oatmeal with matcha and fresh berries is becoming a new favorite among those who care about healthy eating. This simple recipe combines the benefits of slow carbohydrates and antioxidants while providing lasting energy, according to Eating Well.
Matcha oatmeal
Ingredients for one serving:
- rolled oats – 50 g
- milk – 120–150 ml
- Greek yogurt – 80–100 g
- matcha – 1/2–1 tsp
- honey or other sweetener – 1–2 tsp
- chia seeds – 1 tsp
- berries (fresh or frozen) – 80–120 g
- a pinch of salt
Preparation method
In a jar or container, mix oats, matcha, chia seeds, and a pinch of salt. Add milk and stir well so the matcha dissolves evenly (without lumps).
Then add yogurt and sweetener, mix again until smooth. Top with berries. Cover and refrigerate for at least 6–8 hours.
Matcha oatmeal (photo: eatingwell.com)
Why this breakfast is healthy
High protein content
Oats provide 5 g of protein per half-cup serving. There are many ways to add more protein to oatmeal. In this recipe, oats are combined with chia seeds and soaked overnight in milk and yogurt, giving about 27 g of protein per serving.
Regular protein intake may help prevent muscle loss, which decreases by 3–8% every decade after age 30.
Rich in antioxidants
Berries and matcha are rich in antioxidants that help fight free radicals—natural compounds that accumulate and negatively affect the body with age.
Stable energy without “spikes”
Oatmeal contains complex carbohydrates and soluble fiber. They raise blood sugar slowly, reducing sharp energy crashes and hunger.
High in fiber
Oats and chia seeds are rich in both soluble and insoluble fiber, supporting gut microbiome diversity, helping lower cholesterol, and stabilizing blood sugar levels.
Overall gut microbiome health may be a key factor in longevity, as it plays an active role in preventing inflammation and supporting the immune system.
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