Blueberry oatmeal
Start your day right with this nutritious Blueberry Oatmeal recipe! Packed with protein from egg whites and whey powder, bursting with antioxidants from blueberries, and rich in healthy fats from flaxseed oil. This wholesome multi-grain oatmeal is perfect for a balanced breakfast to keep you energized all morning.
- 31 May 2024
- Cook time 5 min
- Prep time 0 min
- 1 Servings
- 7 Ingredients
Blueberry oatmeal is a nutritious and delicious breakfast option that combines the antioxidant power of blueberries with the protein and fiber benefits of oatmeal. This recipe is not only tasty but also packed with essential nutrients that will keep you energized throughout the morning.
Ingredients:
Instructions:
- In a medium saucepan, bring the 1 cup of water to a boil over medium-high heat.
- Add the 3/4 cup of multi-grain oatmeal to the boiling water. Stir briefly to combine.
- Reduce the heat to medium-low and let it simmer. Stir occasionally to ensure even cooking and prevent sticking.
- While the oatmeal is cooking, add the 1 cup of frozen blueberries to the oatmeal. Stir them in gently.
- Continue to simmer for about 5-7 minutes until the oats are tender and the blueberries are heated through, releasing some of their juices.
- Remove the oatmeal from heat once it's fully cooked.
- Stir in the 1 tbsp of flaxseed oil, ensuring it is well incorporated.
- In a small bowl, whisk the egg white until slightly frothy.
- Add the egg white to the hot oatmeal, stirring constantly to prevent it from coagulating into chunks, aiming for a smooth texture.
- Stir in the 1/2 scoop of whey protein powder and the 2 tsp of dry cocoa powder until the mixture is smooth and fully combined.
- Spoon the blueberry oatmeal into a bowl.
- Optionally, you can garnish it with a few fresh blueberries or a sprinkle of additional cocoa powder.
- Serve immediately while hot. Enjoy your nutritious and delicious blueberry oatmeal!
Tips:
- Begin by measuring out all your ingredients to make the cooking process smoother.
- In a medium-sized pot, bring 1 cup of water to a boil over medium heat.
- Add the 3/4 cup multi-grain oatmeal to the boiling water. Reduce heat and let it simmer for about 5 minutes, stirring occasionally until it absorbs most of the water and becomes thick.
- In a separate bowl, whisk the egg white until it is frothy. This will help to better integrate it into the oatmeal.
- Slowly add the whisked egg white to the simmering oatmeal, stirring constantly to avoid any clumping. Cook for an additional 1-2 minutes.
- Mix in the 1/2 scoop whey protein powder and 2 tsp of dry cocoa powder, stirring well to ensure they are evenly distributed.
- Add the 1 tbsp flaxseed oil and stir until it's completely integrated into the oatmeal.
- Finally, stir in the 1 cup of frozen blueberries. Allow the oatmeal to simmer for another minute until the blueberries are warmed through.
- Serve your blueberry oatmeal hot, topping it with extra blueberries if desired.
Enjoy your blueberry oatmeal as a wholesome and satiating breakfast. By incorporating protein powder, flaxseed oil, and cocoa powder, this recipe provides a balanced mix of protein, healthy fats, and carbohydrates to help you start your day on the right foot.
| Nutrition Facts | |
|---|---|
| Serving Size | 520 grams |
| Energy | |
| Calories 480kcal | 19% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 63g | 19% |
| Fiber 13g | 35% |
| Sugar 15g | 15% |
| Fat | |
| Fat 16g | 20% |
| Saturated 1.98g | 7% |
| Cholesterol 2.40mg | - |
| Vitamins | |
| Vitamin A 3.10ug | 0% |
| Choline 60mg | 11% |
| Vitamin B1 0.35mg | 29% |
| Vitamin B2 0.61mg | 47% |
| Vitamin B3 3.48mg | 22% |
| Vitamin B6 0.36mg | 21% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 0.40ug | 17% |
| Vitamin C 3.88mg | 4% |
| Vitamin E 1.21mg | 8% |
| Vitamin K 30ug | 24% |
| Minerals | |
| Calcium, Ca 140mg | 10% |
| Copper, Cu 0.43mg | 0% |
| Iron, Fe 2.70mg | 25% |
| Magnesium, Mg 130mg | 31% |
| Phosphorus, P 450mg | 36% |
| Potassium, K 460mg | 14% |
| Selenium, Se 30ug | 53% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 3.22mg | 29% |
| Water | |
| Water 410g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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