This is a brownie you can justify at 8am. Blended oats, cocoa and a scoop of protein microwave into a warm, gooey bowl with 44g of protein for 386 calories. Five minutes, one bowl, one spoon.

The whole game is not overcooking it — pull it while the centre is still soft and it eats like a lava cake.

Ingredients

  • Oats — ½ cup (rolled or quick), blended [P 5 C 27 F 3]
  • Protein powder — 1 scoop, ~30 g (chocolate) [P 27 C 3 F 1]
  • Whole egg — 1 [P 6 C 0 F 5]
  • Egg whites — 2 tbsp [P 3 C 0 F 0]
  • Unsweetened cocoa powder — 1 tbsp [P 1 C 3 F 1]
  • Blueberries — ¼ cup (fresh or frozen) [P 0 C 5 F 0]
  • Sugar-free maple syrup — 1–2 tbsp
  • Baking powder — ½ tsp

Method

  1. Blend the oats. Blitz the oats into a fine powder.
  2. Mix. Combine the oat flour, cocoa, baking powder, protein powder, egg, egg whites and syrup until thick. (If using frozen blueberries, fold them in now.)
  3. Microwave. 35–45 seconds for fresh blueberries, 50–60 seconds if they’re frozen in the mix. Top with fresh blueberries.

What to eat it with

  • Greek yogurt — a spoon on top adds protein and revives an overcooked bowl.
  • Nut butter — a teaspoon swirled in for richness (adds ~30 cal).
  • More berries — raspberries or strawberries work too.

Variations

  • Fruit swap: any fresh or frozen fruit in place of blueberries.
  • Nutty: a teaspoon of peanut butter through the batter.
  • Less sweet: drop the syrup; the protein powder usually carries it.

Honest notes

  • Fibre: about 6–7g, from the oats, cocoa and blueberries.
  • Don’t overcook: past a minute it goes dry and rubbery — a little yogurt fixes it if you do.
  • Macros: reconcile with the 386 cal / 44g protein listed for a ~30g chocolate scoop; no correction needed.