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HealthWorld

Breakfast 10 min 1 bowl

Blueberry Walnut Protein Oatmeal

The egg-white trick: creamy hot oats with 23 g of protein and no powder.

Blueberry Walnut Protein Oatmeal
The dish, photographed by rawpixel (CC0 1.0). Our version may look a little different.

Per serving

Protein
23 g
46% DV
Calories
460
kcal
Fiber
8 g
29% DV
Magnesium
125 mg
30% DV

Carbs 59 g · fat 15 g · sugars 21 g (incl. natural) · calcium 355 mg · potassium 735 mg · sodium 220 mg. We did the math: each ingredient by weight with USDA FoodData Central values, and the protein powder from its label. Brands differ a little.

Whisking egg whites into oatmeal while it cooks is an old bodybuilder trick that deserves to be better known: you can't taste them, the oats turn extra creamy and fluffy, and the bowl nearly triples its protein — without buying anything special.

Ingredients

1 bowl

  • ½ cup + 1 tbsp rolled oats (50 g)
  • 1 cup milk (250 ml)
  • 2 egg whites (60 g)
  • ½ cup blueberries (75 g), fresh or frozen
  • a small handful of walnuts (10 g)
  • ½ tsp cinnamon

How to make it

  1. 1

    Simmer the oats and milk over medium heat for about 5 minutes, stirring now and then.

  2. 2

    Turn the heat to low. Pour in the egg whites while whisking constantly, and keep whisking for 1–2 minutes until the oats look fluffy and thick.

  3. 3

    Stir in the cinnamon and half the blueberries.

  4. 4

    Top with the rest of the blueberries and the walnuts.

Kitchen notes

  • Keep whisking while the whites go in — that's what makes it creamy instead of scrambled.
  • A carton of liquid egg whites is the cheapest protein per gram in most stores and keeps for weeks unopened.
  • Frozen wild blueberries cost less than fresh and have more color in every spoonful.

More from the kitchen

Nutrition sources for this recipe
  • Cereals, oats, regular and quick, not fortified, dry — USDA FoodData Central #173904
  • Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D — USDA FoodData Central #171267
  • Egg, white, raw, fresh — USDA FoodData Central #172183
  • Blueberries, raw — USDA FoodData Central #171711
  • Nuts, walnuts, english — USDA FoodData Central #170187
  • Spices, cinnamon, ground — USDA FoodData Central #171320