Microwave oats with chia, whey and walnuts. One bowl, about nine minutes.
Serves 1 · Active ~2 min · Total elapsed ~9 min
Nutrition (calculated)
- Energy ~500 kcal · Protein 36 g
- Carbs 47 g · Fat 21 g
One serve, so per-serve and total are the same figure. Blueberries counted at 50 g for “a handful”. Whey counted at a generic ~95 kcal per 24 g scoop — check your tub, brands vary by 30 kcal either way.
Equipment
- A microwave bowl at least twice the volume of the oats and milk. On high, oat milk climbs the sides and goes over — this is the whole reason the recipe runs defrost first.
Ingredients
Grouped by when they’re used.
- 0:00 · into the bowl
- 30 g quick oats
- 170 ml skim milk
- A pinch of salt
- 3:10 — 15 g chia seeds
- 8:15
- 24 g whey protein powder (1 scoop)
- A splash of water
- 8:45 · on top
- 20 g walnuts
- A handful of blueberries
Timeline
Legend
● act │ free ✓ done
🔪 prep, into a free window
[+n] time until your next action
0:00 ● OATS + MILK + SALT · mix
[+0:30]
0:30 ● MICROWAVE · defrost, 100 g setting
[+1:40] │ runs ~1:40
2:10 ● MICROWAVE · high, 1 min
[+1:00] │
3:10 ● CHIA IN · MIX
[+5:00] │ sit 5 min, it thickens
│
│ 🔪 Walnuts and blueberries out
│ 🔪 Scoop the protein powder
│
8:15 ● PROTEIN + SPLASH OF WATER · mix
8:45 ● WALNUTS + BLUEBERRIES on top
9:00 ✓ DONE
The protein goes in after the heat, not before. Whey stirred into hot oats tightens and turns grainy, and the splash of water is what stops it seizing as it hits the thickened chia.
