(1 person)
- 30 g rolled oats
- 10 g protein powder (vanilla flavour or plain)
- 100 ml skimmed milk or unsweetened vegetable drink (almond, soya, etc.)
- 50 ml water
- 1/2 teaspoon chia seeds
- 1 teaspoon honey or sweetener of your choice
- A pinch of salt

of the recipe
- Approximate total cost: €1.20
- Cost per person: €1.20
Detail by ingredient
- Oat flakes: €0.10
- Protein powder: €0.80
- Milk or vegetable drink: €0.20
- Chia seeds: €0.05
- Honey or sweetener: €0.05
- Salt: Negligible

(Total time: Active 5 min, Passive 5 min)
Preparing the ingredients (Active: 2 min)
- Accurately measure 30g of oat flakes using a kitchen scale to ensure nutritional compliance.
- Measure out 10 g of protein powder and set aside for later incorporation.
- Prepare 100 ml of skimmed milk or unsweetened vegetable drink
Cooking oatmeal (Active: 3 min, Passive: 5 min)
- In a heavy-bottomed saucepan, combine the rolled oats, 100 ml milk and 50 ml water.
- Add 1/2 teaspoon of chia seeds and a pinch of salt to enhance the flavour.
- Bring the mixture to the boil over medium heat, stirring constantly with a silicone spatula to prevent the ingredients from sticking to the bottom of the pan.
- Reduce the heat and simmer for 5 minutes, stirring occasionally until creamy.
Incorporation of protein and sweetener (Active: 1 min)
- Remove the pan from the heat
- Add 10 g of protein powder to the hot mixture, stirring vigorously to ensure complete and homogeneous dissolution.
- Stir in 1 teaspoon of honey or sweetener, mix well

Transfer the cooked, protein-enriched oats to a serving bowl
- Smooth the surface with the back of a spoon for a neat presentation

Total calories: Approximately 245 kcal
- Protein: 15 g
- Carbohydrates: 35 g
- Fat: 4 g
- Allergens: Contains dairy products (if milk is used) and soya (if protein powder or soya-based vegetable drink is used).

Store oat flakes in an airtight container at room temperature, away from moisture.
- The preparation can be made in advance and stored in an airtight container in the refrigerator for up to 48 hours.
- To reheat, add a little water or milk and heat gently over a low heat.