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Prof. Peter Barlis

Berry Power Protein Booster Smoothie

A quick, protein-rich breakfast smoothie built around blueberries, rolled oats, and psyllium husk — designed to keep you full and energized through a busy morning.
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Prep Time 10 minutes
Servings: 1
Calories: 530
Ingredients Method Notes

Ingredients
  

  • 200 ml pasteurised egg whites
  • 20 g rolled oats [notes: increase to 40g for a larger serve]
  • 1.5 scoops vanilla protein powder [notes: whey isolate or plant-based both work well]
  • 100 g frozen blueberries
  • 200 ml unsweetened milk [notes: dairy or plant-based; sterol-enriched varieties are widely sold]
  • 2 teaspoons chia seeds [notes: about 8g; a full tablespoon makes a thicker spoonable version]
  • 3-5 g psyllium husk [notes: start at the lower end and build up gradually]
  • 1/2 teaspoon Ceylon cinnamon
  • A few ice cubes [notes: optional]

Method
 

  1. Add all ingredients to a blender: egg whites, oats, protein powder,
  2. blueberries, milk, chia seeds, psyllium husk, and cinnamon.
  3. Taste and adjust. A small drizzle of honey can be added if a little
  4. more sweetness is preferred.

Notes

Nutrient Approximate Amount
Energy ~530 kcal
Protein ~70g
Carbohydrates ~47g
Dietary fibre ~12g
Fat ~10g (predominantly unsaturated)
Sugars ~10g (from blueberries)
Psyllium and chia both form a gel as they absorb water, so the smoothie thickens noticeably on standing and is best drunk soon after blending. Starting the psyllium at 3g and building up over a week or two is the usual approach, with plenty of fluid alongside.
Milks enriched with plant sterols are widely sold and are the swap with the most evidence behind it where cholesterol is the priority. The amount of sterol per serve varies between products, so the label is worth reading.
Other swaps that work include frozen mixed berries in place of blueberries, any unsweetened milk whether dairy or plant-based, and a single scoop of powder without the egg whites for a lighter version. Increasing the oats to 40g makes a larger serve. Ground flaxseed can replace the chia, though it has to be milled to be absorbed and will not thicken the drink in the same way. A full tablespoon of chia makes a thicker, spoonable version.
Preparing it ahead is straightforward. The dry ingredients can be measured into a jar the night before, leaving only the liquids and the blender in the morning.
More on the nutrient behind the oats and psyllium in our article on dietary fibre and your heart.