How many calories in Whey Oats?

This low-calorie version contains approximately 140 calories per serving. The calories come mainly from the oats and whey protein, with minimal additions from the toppings.

Can I make this with milk?

You can, but using milk will significantly increase the calorie count. For this low-calorie recipe, water is recommended. A splash of low-fat milk can be added at the end for creaminess if your calorie budget allows.

Can I meal prep this?

It's best made fresh as the texture changes upon refrigeration. However, you can pre-portion the dry ingredients (oats, whey, flax, cinnamon, walnuts) into containers for a quick morning assembly.

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Whey Oats

RATING

0.0/5

TASTE SCORE

8/10

A high-protein, low-calorie breakfast to kickstart your day. Quick-cooking oats are simmered until creamy, then boosted with whey protein and topped with crunchy walnuts, sweet blueberries, and a dash of cinnamon.

PREP

COOK

SERVES

1 SERVING

136 cal

SERVINGS

INGREDIENTS

For 4 servings

80 grolled oats400 mlwater40 gwhey protein powder · unflavored or vanilla60 gblueberries · fresh or frozen4 gwalnuts · chopped4 gflax seeds · ground1 pinchcinnamon powder

NUTRITION · PER SERVING

136

CALORIES · 1 SERVING

Protein11g · 32%

Carbs17g · 50%

Fat3g · 20%

Fiber3g

Sugar2g

Saturated fat1g

Cholesterol18mg

Sodium18mg

Potassium164mg

Phosphorus117mg

How we calculate →

METHOD · 3 STEPS

1
Cook the oats.
- In a saucepan, combine rolled oats, water, and a pinch of salt.
- Bring to a boil, then reduce heat and simmer for 3-5 minutes, stirring occasionally, until creamy.
- The oats should absorb most of the water.
Stir in the whey protein.
Remove the saucepan from the heat. Add the whey protein powder and stir vigorously until fully dissolved and smooth. This prevents clumps from forming.
TIPAdding whey off the heat ensures the protein doesn't denature and become grainy.
3
Assemble and serve the oats.
- Divide the whey oats evenly among 4 small bowls (katoris).
- Top each bowl with blueberries, chopped walnuts, and a sprinkle of ground flax seeds.
- Finish with a dash of cinnamon powder and serve immediately.

PRO TIPS

What to keep in mind.

4 tips from the recipe — small details that make a real difference to the final dish.

1
For a creamier texture, let the oats soak in water for 10 minutes before cooking.
2
Feel free to use other low-calorie berries like strawberries or raspberries.
3
Ensure your whey protein is low in sugar to keep the calorie count down.
4
This dish is best served fresh, as it can thicken upon cooling.

QUESTIONS?

Frequently asked questions

Yes, it's a very healthy breakfast. It's high in protein for muscle support, rich in fiber for digestion and satiety, and low in calories, making it ideal for weight management.

PAIRS WELL WITH

Complete meals featuring this recipe

indian·10 min·509 cal

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Whey Oats

For 4 servings

Cook the oats.

Stir in the whey protein.

Assemble and serve the oats.

What to keep in mind.

Frequently asked questions

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