Breakfast
Microwave Porridge with Strawberries and Whey
Three minutes in the microwave on water, whey stirred in after and strawberries on top. 30 g of protein for under 300 kcal.
- Calories
- 293kcal
- Protein
- 30g
- Fat
- 4g
- Carbs
- 32g
Per serving, makes 1. 5 minutes of work. Published 8 September 2026.
Allergens
- Gluten
- Milk
- Oats count as a gluten cereal under UK labelling and ordinary oats are milled alongside wheat. Certified gluten-free oats are a separate ingredient here.
- 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
- Rolled oats40 g
Dry weight.
- Water200 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.
- Strawberries100 g, quartered
- SaltA pinch
Method
Put the oats, water and salt in a bowl twice the size you think you need.
Microwave at 800 W for two minutes, stir, then one minute more. Let it stand for a minute.
Stir in the whey with a splash of water until smooth, and put the strawberries on top.
Worth knowing
- The bowl has to be twice the size. Porridge climbs the sides in the last thirty seconds. The timings are for an 800 W machine; a 900 W one needs about twenty seconds less.
- Whey goes in after, never before. Microwaved whey sets like a rubber pancake on the top.
More like this
Other breakfast recipes that share ingredients with this one, or every breakfast under 300 calories a serving.
- Peanut Butter Whey Porridge with Sliced Banana504 kcal · 36P
- Microwave Oats with Yogurt and a Spoon of Jam282 kcal · 16P
- Tomato and Chorizo Oats with a Fried Egg355 kcal · 20P
- Vanilla Whey, Chia and Oat Pot with Strawberries393 kcal · 38P
- Date and Tahini Porridge421 kcal · 14P
- Cherry and Dark Chocolate Whey Porridge502 kcal · 41P
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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.