Breakfast

Cold Whey Oats with Kiwi

Name: Cold Whey Oats with Kiwi
Prep time: 4 min
Total time: 4 min
Yield: 1 serving
Ingredients: 30 g Gluten-free oats; 120 ml Water; 1 scoop, about 30 g Whey protein isolate; 1 kiwi, peeled and sliced (70 g) Kiwi; 5 g Pumpkin seeds

Whey whisked into water, gluten-free oats soaked in it for ten minutes, a sliced kiwi and pumpkin seeds. 30 g of protein for under 300 kcal.

Calories: 292kcal
Protein: 30g
Fat: 6g
Carbs: 28g

Per serving, makes 1. 4 minutes of work, then ten minutes to soak. Published 8 September 2026.

Allergens

Milk

Most whey powders contain soya lecithin, which counts as soya. Check the tub.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Cold Whey Oats with Kiwi, plated and ready to serve. — The finished breakfast. Cold Whey Oats with Kiwi

The ingredients for cold whey oats with kiwi arranged separately on a dark worktop: gluten-free oats, water, whey protein isolate, kiwi, pumpkin seeds. — Gather your ingredients. 30 g Gluten-free oats. 120 ml Water. 1 scoop, about 30 g Whey protein isolate. 1 kiwi, peeled and sliced (70 g) Kiwi. 5 g Pumpkin seeds

Cold Whey Oats with Kiwi, preparation step 1: Whisk the whey into the water with a fork until it is smooth. — Step 1. Whisk the whey into the water with a fork until it is smooth.

Cold Whey Oats with Kiwi, preparation step 2: Stir in the oats and leave for ten minutes, until they have softened and the mixture has thickened. — Step 2. Stir in the oats and leave for ten minutes, until they have softened and the mixture has thickened.

The finished cold whey oats with kiwi. — Step 3. Slice the kiwi over the top and scatter the seeds.

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Ingredients

Gluten-free oats30 g
Dry weight. Certified, which is the only thing that separates them from ordinary oats in the numbers.
Water120 ml
Whey protein isolate1 scoop, about 30 g
Values for an unflavoured or lightly flavoured isolate. A concentrate or a blend carries more fat and carbohydrate at the same scoop.
Kiwi1 kiwi, peeled and sliced (70 g)
Peeled weight.
Pumpkin seeds5 g

Method

Whisk the whey into the water with a fork until it is smooth.
Stir in the oats and leave for ten minutes, until they have softened and the mixture has thickened.
Slice the kiwi over the top and scatter the seeds.

Worth knowing

Whey and water make the thinnest of the oat bowls here, and the ten-minute soak is what stops it eating like dry oats stirred into a shake. Semi-skimmed milk instead of water adds about 55 kcal.
Kiwi, like pineapple, breaks down protein and will thin the whey if it sits on it for hours. Slice it on just before eating.

Other breakfast recipes that share ingredients with this one, or every breakfast under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.