How many calories and how much fiber does this porridge have?

490 kcal, 20g protein, 63g carbs (a large share of it fiber from the oats, chia and blueberries) and 20g fat — a filling breakfast built to limit mid-morning cravings.

Why does this porridge help stabilize blood sugar?

Combining fiber (oats, chia, blueberries), protein and healthy fats (almond butter) slows carb absorption and smooths the blood sugar response, unlike a sugary breakfast eaten alone.

Can this porridge be prepared ahead of time?

Yes, as overnight oats: mix all the ingredients cold the night before (no cooking) and let it sit in the fridge overnight.

Can the milk be swapped for a plant-based version?

Yes, almond or oat milk both work well, with a similar calorie profile.

Calerys

BreakfastWeight lossEasy

Oat, chia and blueberry porridge

Name: Oat, chia and blueberry porridge
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 servings
Cuisine: French
Ingredients: 50g rolled oats; 200ml semi-skimmed milk; 15g chia seeds; 80g fresh or frozen blueberries; 15g almond butter (1 tablespoon); 1 pinch of cinnamon

A fiber-rich breakfast combining oats, chia seeds and blueberries to limit blood sugar spikes and keep you full until lunch.

490kcal

Calories

20g

Protein

63g

Carbs

20g

Fat

Prep: 5 minCook: 5 min1 serving

Instructions

1
Heat the milk in a saucepan over low heat.
2
Add the rolled oats and cook for 5 minutes, stirring, until creamy.
3
Off the heat, stir in the chia seeds and let them swell for 2 minutes.
4
Pour into a bowl, add the almond butter and a pinch of cinnamon.
5
Top with fresh blueberries just before serving.

Tips

Prep it the night before as overnight oats for a breakfast that's ready in 30 seconds in the morning.
Swap the blueberries for raspberries or strawberries depending on the season, without meaningfully changing the macros.
The almond butter can be swapped for peanut butter for a different flavor.

Variations

High-protein version: stir a scoop of vanilla protein powder into the warm milk.
Vegan version: use oat milk, and maple syrup instead of honey if you want it sweeter.

This porridge consistently pairs fiber, protein and healthy fats with the carbs from oats and blueberries — exactly the principle explained in our guide on stable blood sugar to avoid mid-morning energy crashes.