Of which 1.9 g sugars and 0.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Fiber (oats)
Allergens gluten (oats), egg
Egg white porridge with cinnamon
A creamy, protein-packed porridge to start the day, ready in 15 minutes.
Ingredients
- 60 g (2 oz) ground oats (or oat flour)
- 120 ml (½ cup) water
- 540 ml (2¼ cups) egg whites
- 1 cinnamon stick (2 g)
- salt, to taste
- lemon zest, to taste (5 g)
- berries, dark chocolate, granola or protein yogurt, to serve — optional, not counted in the macros
Method
- In a saucepan, combine the ground oats, water, cinnamon stick, lemon zest and a pinch of salt.
- Set over medium heat and bring to a boil, stirring occasionally, until the mixture starts to thicken.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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