High Protein Breakfast from BLOC’s Head Nutrition Coach

This week, we are sharing a fast, flexible, and nutritions breakfast from BLOC Head Nutrition Coach, Gillian Ward. This recipe allows you to adapt and adjust to suit your preferred flavor and texture profile as well as easy adjustments to meet your nutritional needs.

Look out Wheaties, BLOC has a new breakfast of champions

Quick, Easy & Delicious, Protein-Packed Power Breakfast

We know that starting the day with a nutritious breakfast not only provides us with fuel but sets us up to make better choices throughout the day. However, many of us just can’t seem to find the time for a well-balanced, nutrient-dense meal before rushing out of the door. It’s easier to grab a donut and coffee or a ready-made protein shake. 

Here’s a simple breakfast recipe that you can easily modify to fit your flavor preferences. The best part is that it can be made in one bowl in about three minutes.  Large quantities can be made ahead of time and pre-portioned for the week. 


All quantities are for a single serving.

Base ingredients (these remain the same each time):

½ cup dry measure old fashioned oats

1 cup liquid egg whites

Dash of cinnamon and a dash of salt (optional but encouraged for flavor)

“Flavor changers” (pick one or more of the following)

¼ cup canned pumpkin

½ chopped small apple or pear

2 tablespoons raisins or chopped dates

1 tablespoon mini chocolate chips

½ cup shredded zucchini

Toppings (optional but recommended)

1 tbsp chopped nuts or natural nut butter

2-3 tsp of honey or sweetener of choice (can be agave, maple syrup, sugar free maple syrup -pick one that fits your preferences and/or macros)

2-3 tsp of shredded coconut (this is delicious with the chocolate chip flavor changer)


Combine the base ingredients (oats, egg whites, cinnamon, salt) and your “flavor changer” of choice in a single bowl. Mix with a fork. Microwave on high for two and a half to three minutes, stirring once. Depending on the consistency that you like, you can go slightly longer or shorter. (The pumpkin variety takes an additional 30 seconds to solidify.)

Before adding toppings the recipe is not sweet. Add toppings to taste. If you want to keep it low calorie/low fat, skip the chopped nuts or nut butter. 

My personal favorite is pumpkin/apple. I add both in the above quantities and then top with chopped pecans and 2 tsp of honey.  Depending on which “flavor changers” you choose the nutritional profile, including toppings, are approximate:

47g carbs

8g fat

33g protein

7g fiber

For a total of 380 calories

That’s a whole lot of nutritional punch for a sub 400 calorie breakfast!

Add a glass of milk on the side and you have a breakfast of entirely whole foods with a whopping 40+ grams of protein. 

Kids love this breakfast too though they might require additional quantities of toppings for added sweetness. 

One of the coolest things about this recipe is that the mixture can be cooked in a variety of ways. In addition to the one bowl “soufflé,” it can be poured into a skillet to make a pancake, a waffle iron to make a waffle, or even a muffin pan and baked at 375 degrees for 15 to 18 minutes. 

Have fun with this and experiment with some new flavor changers. As long as the base ingredients are there you are all set for a delicious, highly nutritious, protein and fiber-packed breakfast that will keep you full for hours. 




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