Blueberry Protein Blast with Oatbran

First off, this recipe is NOT paleo. I know most of my recipes are paleo or primal to suit the grain-free diet. In fact, 90% of the time, this is how I eat. But in an effort to shove more fiber and carbs into my diet (I’m a bit of a carb-o-phob….). I decided to stick a little bit of oat bran in my day every once in a while. I’m actually following a program by The Metabolic Effect, (there’s a pretty interesting book, too) which I really like. The exercises are kicking my butt though! The Dukan Diet also recommends oat bran, and that shares a lot of similar properties to how I’m eating at the moment – slight carbs, low fat, high protein. More info about the Dukan Diet here from Positive Health Wellness.

But oat bran is stodgy! I tried mixing it with a vanilla protein powder in an energy shake before my workout. It ‘appeared’ to mix up fine and I drank up my shake. Then I realized there was all the oat bran sitting at the bottom of my cup, so I shovelled that in with a spoon. Not great… But oat bran ‘oatmeal’ was just a little to slow to prepare in the mornings before my workout. (It doesn’t take THAT long, but an extra 5 minutes in bed? I’ll take it.)

So I came up with these little grab and go delicacies…


  • 90g oat bran
  • 200g chopped and peeled apple (about one large apple)
  • 4 egg whites
  • 150g protein whey powder, vanilla flavoured
  • 125g blueberries
  • 125ml of water


  1. Preheat oven to 200*C.
  2. Throw the oatbran and apple into your food processor and mix it until the apple is virtually mush.
  3. Add the egg whites and the protein powder and mix some more and add water to suit. I used about 125ml to make it easier to spoon into muffin tins.
  4. Throw in the blueberries at the last minute and pulse quickly, you don’t want them demolished.
  5. Spoon the mixture into lightly greased muffin tins. This made 12 muffins.
  6. Bake for about 30 minutes until they are slightly browned on top.
  7. These would be DELICIOUS reheated and smeared with butter!!

Author: torie

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