Low-calorie high-protein breakfast bowl. Credits: Claude Pop / Unfold Today.

Overnight oats are popular, but what about when you forget to make them the evening before and you need a quick morning meal before heading out the door? That's when breakfast bowls come to the rescue.

This is why I turned our high-protein, low-calorie overnight oats recipe into a bowl recipe by replacing the chia seeds with walnuts — to skip the soaking time that comes with chia — and the jar with, you guessed it, a bowl.

The result was this fast-to-make, slightly sweet breakfast that delivers 375 calories and a treasure trove of vitamins and minerals, plus enough protein to keep your muscles strong (29 g), plenty of complex carbs to energize your morning, and a solid amount of healthy fats.

Have a bowl at hand? Let's make it!

Equipment

For this quick recipe, you only need the following kitchen equipment:

• A bowl
• One spoon
• A grater

Ingredients

To prepare this low-calorie, high-protein recipe of Greek yogurt overnight oats, you need the following ingredients:

• 8.8 oz (250 g) low-fat Greek yogurt
• 1/2 tbsp (0.4 oz or 10 g) honey
• 0.7 oz (20 g) oats
• 3 halves and a half (0.25 oz or 7 g) walnuts
• 1/2 medium (1.1 oz or 30.5 g) carrot
• 1.8 oz (50 g) blueberries
• 1/4 tsp (1 g) cinnamon

Role of each ingredient

The base of our bowl, low-fat Greek yogurt, provides most of the protein in our recipe, along with plenty of bone-strengthening calcium. Did you know that low-fat (2%) Greek yogurt has only 35% more calories than non-fat Greek yogurt, which counts among the dairy foods with the lowest number of calories?

The drizzle of honey, a natural sweetener, makes this breakfast taste like a treat.

Oats are rich in complex carbs that give you long-lasting energy along with some protein.

Packed with healthy omega-3 fatty acids, the crunchy walnuts will help you stay satisfied for longer.

The grated carrots add subtle sweetness and plenty of vitamins and minerals.

The blueberries — a superfood filled with antioxidants and micronutrients — complete our breakfast recipe.

Last but not least, cinnamon adds a decent dose of antioxidants and that extra level of sophistication to the overall taste.

Ingredient alternatives

In case you're on a gluten-free diet, you can use oats clearly labeled as gluten-free.

If you're on a dairy-free or vegan diet, you can swap low-fat Greek yogurt for a lactose-free version or a plant-based alternative. Beware that vegan alternatives may have less protein.

Instructions

Below are the step-by-step instructions for our high-protein, low-calorie sweet breakfast bowl recipe.

1. Mix the wet ingredients

First, add the Greek yogurt to the bowl and then mix it with the honey. Do this step first so you can spread the honey well throughout the bowl.

2. Soak in the oats

The second step is simple: add the oats and mix them with the sweet yogurt.

3. Add the toppings

The final step is to add the toppings: grated carrots, walnuts, blueberries, and cinnamon.

In terms of taste, honey and the slightly sweet blueberries and carrots give life to the pretty bland taste of yogurt. And the cinnamon adds that extra pizzazz.

Nutrition facts

Vitamins: A, B1, B2, B12, C, K.

Minerals: iron, calcium, magnesium, manganese, potassium, phosphorus, zinc.

Benefits

Our low-calorie, high-protein breakfast bowl can bring many health benefits. Here are some of them:

• Lose weight more easily: because the recipe is low in calories and packed with complex carbs, healthy fats and a treasure of micronutrients that keep hunger at bay;
• Build or preserve muscle mass: because the recipe is high in protein and complex carbs;
• Optimize energy levels: because the recipe is rich in complex carbohydrates, low in added sugars and contains plenty of micronutrients, like B vitamins and magnesium, that facilitate energy production;
• Strengthen bones and joints: because the recipe contains compounds commonly used to improve bone health, like calcium, copper, and manganese;
• Save time: since the whole recipe takes less than 5 minutes to make and the only equipment you need is a bowl, like these 22 oz ones, a spoon and a grater for the carrots.

Recipe summary

To follow our recipe in a compressed format, use the summary below.

High-Protein Low-Calorie Sweet Breakfast Bowl

Claude Pop, CPT, NC, CSCS

Claude Pop uses his nutritionist skills to make a high-protein, low-calorie breakfast bowl that could become your go-to on those rushed mornings. With under 400 calories and nearly 30 g of protein, this energizing breakfast fuels your muscles and can help you lose weight.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Breakfast

Cuisine International

Servings 1 person

Calories 375 kcal

Equipment

• 1 bowl
• 1 Spoon
• 1 grater

Ingredients

  

• 8.8 oz low-fat Greek yogurt (250 g)
• 1/2 tbsp honey (0.4 oz or 10 g)
• 0.7 oz oats (20 g)
• 3.5 halves walnuts (0.25 oz or 7 g)
• 1/2 medium carrot grated (1.1 oz or 30.5 g)
• 1.8 oz blueberries (50 g)
• 1/4 tsp cinnamon (1 g)

Instructions

 

• First, add the 8.8 oz low-fat Greek yogurt to the bowl and then mix it with the 1/2 tbsp honey. Do this step first so you can spread the honey well throughout the bowl.
  8.8 oz low-fat Greek yogurt, 1/2 tbsp honey
• The second step is simple: add the 0.7 oz oats and mix them with the sweet yogurt.
  0.7 oz oats
• The final step is to add the toppings: 1/2 medium carrot grated, 3.5 halves walnuts, 1.8 oz blueberries, and 1/4 tsp cinnamon.
  3.5 halves walnuts, 1/2 medium carrot grated, 1.8 oz blueberries, 1/4 tsp cinnamon

Notes

Nutrition facts

• Serving size 368 g
• Calories 375
• Proteins 29 g
• Carbohydrates 42 g
• Fiber 3 g
• Added sugars 8 g
• Fats 11 g
• Saturated fats 3.5 g
• Unsaturated fats 7.5 g

 

Vitamins: A, B1, B2, B12, C, K.

Minerals: iron, calcium, magnesium, manganese, potassium, phosphorus, zinc.

In terms of taste, honey and the slightly sweet blueberries and carrots give life to the pretty bland taste of yogurt. And the cinnamon adds that extra pizzazz.

Benefits

Our low-calorie, high-protein breakfast bowl can bring many health benefits. Here are some of them:

• Lose weight more easily: because the recipe is low in calories and packed with complex carbs, healthy fats and a treasure of micronutrients that keep hunger at bay;
• Build or preserve muscle mass: because the recipe is high in protein and complex carbs;
• Optimize energy levels: because the recipe is rich in complex carbohydrates, low in added sugars and contains plenty of micronutrients, like B vitamins and magnesium, that facilitate energy production;
• Strengthen bones and joints: because the recipe contains compounds commonly used to improve bone health, like calcium, copper, and manganese;
• Save time: since the whole recipe takes less than 5 minutes to make and the only equipment you need is a bowl, like these 22 oz ones, a spoon and a grater for the carrots.

Keyword energizing, healthy, high-protein, low-calorie, muscle-building, quick