Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Blueberry and oat protein smoothie
A filling blueberry and oat smoothie with milk and whey, soaked for ten minutes so the oats blend smooth. About 375 ml, and gentle enough for a morning when solid food does not appeal.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 16 October 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm a 10 minute soak is enough for the oats to blend smooth
- Confirm the yield is about 375 ml
- Photograph the finished smoothie
- Time
- About 15 min
- estimated
- Serves
- 1
- see below
- Energy
- 340 kcal
- per serving
- Protein
- 28 g
- per serving
Ingredients for 1 serving
Check off ingredients as you go.
Contains gluten, milk. Check the labels on packaged ingredients:
- rolled oats. UK allergen law lists oats among the cereals containing gluten. If you avoid gluten, buy oats labelled gluten-free.
- whey protein powder. Protein powders differ by brand in protein per scoop, sweeteners and allergens; check the label.
Cooking steps
Put the milk, oats and cinnamon in the blender jug and leave for 10 minutes, so the oats soften. You can do this the night before, covered in the fridge.
Add the protein powder and blend on low for 10 seconds, until no dry powder is left.
Add the frozen blueberries and blend on high for about 1 minute, until no oat texture is left when you rub a drop between your fingers.
Pour into a glass. If it has thickened too far to drink easily, blend in 2 to 3 tablespoons of water.
The useful detail
Soak the oats in the milk before you blend. Ten minutes softens them enough to blend to a smooth drink; unsoaked, they leave a fine grit that no amount of blending removes.
Make it work for you
One serving is One glass, about 375 ml. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Plain skyr instead of protein powder
Thicker and tangier, with less protein. Use 180 ml of milk so the glass stays the same size; the figures here keep the full 250 ml.
Per serving: about 20 kcal more, about the same protein, about the same fat.
Unsweetened soya milk instead of semi-skimmed
Slightly thinner, with a faint bean note.
Per serving: about 30 kcal less, about 1 g more protein, about the same fat.
Allergens: Adds soya. The whey protein powder still contains milk.
Gluten-free oats
No difference in the glass. Nutrition is the same.
Allergens: Ordinary oats are often processed alongside wheat; oats labelled gluten-free are not.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Milk and protein powder carry the protein, and the oats and blueberries supply most of the fibre and the slower carbohydrate that makes this filling.
| Energy | 340 kcal |
|---|---|
| Protein | 28 g |
| Fat | 8 g |
| of which saturates | 4 g |
| Carbohydrate | 41 g |
| of which sugars | 20 g |
| Fibre | 6 g |
| Sodium | 150 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 1. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| milk | 260 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 129 kcal | 8.5 g |
| rolled oats | 25 g | FDC 173904Cereals, oats, regular and quick, not fortified, dry | 95 kcal | 3.3 g |
| ground cinnamon | 1.5 g | FDC 171320Spices, cinnamon, ground | 3 kcal | 0.1 g |
| whey protein powder | 20 g | FDC 173180Beverages, Protein powder whey based | 70 kcal | 15.6 g |
| frozen blueberries | 80 g | FDC 173950Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | 41 kcal | 0.3 g |
| Whole recipe | Divided by 1 | 338 kcal | 27.8 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Best drunk straight away. If you keep it, cover it and refrigerate within 2 hours, and drink it within 24 hours; it separates, so shake or stir it first. The oats keep absorbing liquid, so it will be thicker; loosen it with a splash of milk.
- Reheating
- Not for reheating. Serve cold.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Vanilla skyr with roasted pear and cardamom oats
Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein per serving
Vegetarian