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Breakfast

Cold Whey Oats with Kiwi

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.

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

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Method

  1. Whisk the whey into the water with a fork until it is smooth.

  2. Stir in the oats and leave for ten minutes, until they have softened and the mixture has thickened.

  3. 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.

More like this

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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.