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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: 550
Ingredients Method Notes

Ingredients
  

  • 200 ml pasteurized egg whites
  • 20 –40g rolled oats use the lower end if following a reduced-carbohydrate approach
  • 1 scoop vanilla protein powder whey isolate or plant-based both work well
  • 100 g frozen blueberries
  • 1 cup unsweetened almond milk or low-fat dairy milk
  • 1 tablespoon flaxseed oil
  • 3 –5g psyllium husk start at the lower end and build up gradually
  • ½ teaspoon Ceylon cinnamon
  • ½ teaspoon xanthan gum optional — adds thickness
  • A few ice cubes optional

Method
 

  1. Add all ingredients to a blender — egg whites, oats, protein powder, blueberries, almond milk, flaxseed oil, psyllium husk, cinnamon, and xanthan gum if using.
  2. Blend on high speed until smooth and well combined.
  3. Add ice cubes if you prefer a colder, thicker consistency and blend briefly again.
  4. Taste and adjust — a small drizzle of honey can be added if a little more sweetness is preferred.
  5. Pour into a glass and serve immediately. A dusting of cinnamon on top is a nice finishing touch.

Notes

Nutritional Highlights

Per serving (approximate — varies with protein powder brand and milk choice)
Nutrient Approximate Amount
Calories ~500–600 kcal
Protein ~50–60g
Carbohydrates ~50–60g
Dietary fiber ~15g
Fat ~15–20g (predominantly unsaturated)
Sugars ~10g (from blueberries)

Why This Smoothie Is Good for Your Heart

  • Rolled oats are one of the richest food sources of beta-glucan — a soluble fiber consistently associated with reductions in LDL cholesterol. They also provide slow-release carbohydrates that support stable energy levels.
  • Blueberries are rich in anthocyanins — plant compounds associated with reduced inflammation and improved blood vessel function.
  • Psyllium husk adds a concentrated hit of soluble fiber. Even a small daily amount is associated with modest reductions in LDL cholesterol and improved bowel regularity. See our article on dietary fiber and heart health for more.
  • Flaxseed oil provides alpha-linolenic acid (ALA) — a plant-based omega-3 fatty acid associated with cardiovascular benefit.
  • Ceylon cinnamon has been associated in some studies with modest improvements in blood sugar regulation and insulin sensitivity — though evidence is still developing and it should be seen as a complementary addition rather than a treatment.
  • High protein content supports muscle maintenance — particularly important for older adults, for whom preserving muscle mass is closely linked to metabolic and cardiovascular health.