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Proats (Protein Oats)

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Orla Walsh, RD
Orla Walsh is a Registered Dietitian and Physiologist. Orla is the founder of Orla Walsh Nutrition, she is the former performance nutritionist to the Irish Olympic team and is regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.

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I used to eat this all the time. It’s delicious and filling. It’s a great option for those that need to be mindful of their carbohydrate intake. For example, if someone has gestational diabetes/ Type 2 diabetes and notices they are more insulin resistant in the morning time. It provides a nice amount of protein, healthy fats and soluble fibre which can help keep blood sugar levels more stable and keep you fuller for longer. Soluble fibre also helps to lower cholesterol. Swtich the coconut to almond flakes for some more cholesterol lowering goodness 🙂 This is a tasty option for those with PCOS too.

By the way, it tastes good too!


  • 30g oats
  • 1 tbsp chia seeds
  • 2 tbsp dessicated coconut
  • 200ml milk
  • 2 egg whites
  • 1 tbsp peanut butter
  • Berries

How to make it

  • Into a saucepan add in the ‪oats, ‪chia seeds (1tbsp), desiccated coconut and milk.
  • Heat, and when hot, add in the ‪egg whites. Stir like mad!
  • Once fluffy, remove from the heat and top with some ‪‎peanut butter and ‪‎berries.

What adds what?

  • 30g oats (carbohydrate & soluble fibre)
  • 1 tbsp chia seeds (plant omega 3 & soluble fibre)
  • 2 tbsp dessicated coconut (fat)
  • 200ml milk (protein & calcium, vitamin B12, iodine, vitamin B2, phosphorus)
  • 2 egg whites (protein)
  • 1 tbsp peanut butter (healthy fat & some protein)
  • Berries (fibre & antioxidants)

Nutritional Info

  • 560kcal
  • 26g protein
  • 46g carbohydrate
  • 14g fibre
  • 29g fat
  • Lots of calcium (healthy bones)

FYI – you need about 130 grams of carbs each day to feed your brain. Your brain & red blood cells need carbohydrate!

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