Breakfast protein shake with oats
4 min · 38 g protein · 379 cals / serving
Breakfast in a glass: rolled oats blitzed to a fine powder, then blended with vanilla protein, cold milk, half a banana and cinnamon into a creamy, oatmeal-cookie-flavoured shake with a little body to it.
Ingredients
- 1/3 cup rolled oats
- 1 1/4 cups skim milk, cold
- 1 scoop whey protein, vanilla
- 1/2 medium banana, peeled, fresh or frozen
- 1/2 tsp ground cinnamon
- 3 ice cubes water
Steps
- Put the dry oats in the blender and blitz for 15–20 seconds to a fine flour, so the shake comes out smooth instead of gritty.
- Add the milk, protein powder, banana, cinnamon and ice and blend for 45–60 seconds until completely smooth. Let it stand for 2 minutes, which thickens it as the oats soak, then give it a quick stir and drink.
Good to know
Thicker and colder?
Soak the oats in the milk in the fridge overnight, then blend in the morning with a frozen banana and the ice: it comes out thick and silky. Without soaking, more ice and a longer blend does the same.
Make it ahead?
Put the oats, protein and cinnamon in a jar the night before. In the morning, tip them into the blender with the milk, banana and ice.
Shake or a meal?
It is quick to drink, and some people find a breakfast they eat with a spoon more satisfying; the same ingredients make protein overnight oats.
Alternatives
Per
- Calories
- 77
- Protein
- (41%)
- 8 g
- Fat
- (7%)
- 1 g
- Carbohydrates
- (52%)
- 10 g
- of which sugar
- 5 g
- Fiber
- 1 g
- Sodium
- 59 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.
As written, 379 kcal goes into the pot and 491 g of ingredients comes out as about 490 g of food: 77 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.