Creamy Blended Oats & Cream of Rice Protein Bowl

A creamy, 50g protein breakfast topped with juicy blueberries and a cinnamon protein drizzle.

If you’ve been following my fitness journey, then you know breakfast is one meal I refuse to skip—especially while training for my very first bikini competition after losing 100 pounds and maintaining that weight loss for over six years. My body needs quality fuel, and I also need meals that actually keep me full while tasting amazing. That’s exactly why this Creamy Blended Oats & Cream of Rice Protein Bowl has become one of my absolute favorite breakfasts.

I’m a texture person, and traditional oatmeal has never quite done it for me. By blending old-fashioned oats into a fine flour and combining them with Cream of Rice, you get the most unbelievably smooth, creamy bowl that almost tastes like a warm pudding. Then comes my favorite protein hack—whisking liquid egg whites directly into the cereal. If you’ve never tried it before, trust me! They completely disappear into the mixture while creating an incredibly rich, fluffy texture and adding over 20 grams of lean protein without changing the flavor.

To finish it off, I stir warm blueberries into the bowl so they become soft and jammy, then top everything with fresh blueberries and a simple cinnamon protein drizzle made with one of my favorite protein powders. The result tastes like blueberry pie, cinnamon rolls, and cheesecake all had a healthy breakfast baby.

Whether you’re trying to lose weight, build lean muscle, recover after a workout, or simply enjoy a filling breakfast that won’t leave you hungry an hour later, this recipe checks every box. It’s packed with high-quality protein, fiber-rich carbohydrates, antioxidants, and just enough natural sweetness to satisfy your cravings while supporting your goals.

The best part? It comes together in about 10 minutes and is made with simple ingredients you probably already have in your kitchen.

Why You’ll Love This Recipe

• Over 50 grams of protein in one bowl
• Ultra creamy, pudding-like texture
• High in protein to support muscle recovery and growth
• Great for weight loss because it’s incredibly filling
• Loaded with fiber to help keep you satisfied
• Naturally sweet from blueberries
• Perfect before or after a workout
• Easy to customize with different protein flavors or fruit
• Tastes like dessert while supporting your nutrition goals

Ingredients

Protein Bowl

• Cream of Rice hot cereal
• Ground old-fashioned oats
• Unsweetened almond milk
• Water
• Cinnamon
• Vanilla extract (or almond, maple, or butter extract)
• Pinch of salt
• Cage-free liquid egg whites
• Fresh or frozen blueberries

Cinnamon Protein Drizzle

• 1 scoop 1st Phorm Cinnamon Cookie Batter (CTC) Protein Powder
• Water or unsweetened almond milk

Instructions

1. In a small saucepan, whisk together the Cream of Rice, blended oats, almond milk, water, cinnamon, vanilla extract, and a pinch of salt.
2. Cook over medium heat, whisking continuously until the mixture begins to thicken.
3. Reduce the heat to low.
4. Slowly pour in half of the egg whites while whisking constantly and vigorously. This step is the secret to creating an ultra-creamy texture without cooking the egg whites into little pieces.
5. Allow the mixture to thicken again before repeating the process with the remaining egg whites.
6. Once thick and creamy, fold in half of the blueberries and cook for another minute until they begin to soften.
7. Remove from the heat and let the bowl cool slightly while you prepare the protein drizzle.
8. In a small bowl, combine the protein powder with tiny amounts of water or almond milk until it reaches a smooth, pourable frosting consistency.
9. Pour the oatmeal mixture into a serving bowl.
10. Top with the remaining blueberries, drizzle generously with the protein drizzle, then finish with an extra sprinkle of cinnamon and a tiny pinch of salt.

Enjoy immediately!

Nutrition Information

Yield: 1 Serving

Calories

433

Macronutrient Breakdown

• Protein: 50.6g
• Carbohydrates: 47.1g
• Fat: 2.6g

Nutrition values are calculated using the exact ingredients listed, including Costco Cage-Free Egg Whites, ALDI Friendly Farms Unsweetened Almond Milk, and 1st Phorm Cinnamon Cookie Batter (CTC) Protein Powder. Actual values may vary slightly depending on brands used.

Ingredient Macro Breakdown

Ingredient	Calories	Protein	Carbs	Fat
20g Cream of Rice	73	1.4g	16.0g	0g
20g Ground Oats	78	3.4g	13.3g	1.4g
3 oz ALDI Friendly Farms Unsweetened Almond Milk	11	0.4g	0.4g	0.9g
200g Costco Cage-Free Egg Whites	109	21.7g	0g	0g
100g Blueberries	57	0.7g	14.5g	0.3g
1 scoop 1st Phorm Cinnamon Cookie Batter Protein	100	23g	2g	0g
Cinnamon, Vanilla & Salt	5	0g	0.9g	0g

Why These Ingredients Are Great for Weight Loss & Muscle Gain

Cream of Rice

Cream of Rice is an easy-to-digest carbohydrate that provides your body with quick energy, making it an excellent choice before or after a workout. It replenishes muscle glycogen without feeling heavy, making it a staple for many athletes and bodybuilders.

Benefits

• Easily digestible carbohydrate
• Great source of workout fuel
• Helps replenish glycogen stores
• Gentle on the stomach

 

Why These Ingredients Are Great for Weight Loss & Muscle Gain

Cream of Rice

Cream of Rice is a highly digestible carbohydrate that’s perfect for fueling workouts and replenishing glycogen after exercise. Because it’s easy on the stomach, it’s a favorite among athletes and bodybuilders. It provides quick, clean energy without feeling heavy.

Benefits

• Easily digestible
• Excellent pre- and post-workout carbohydrate
• Helps replenish muscle glycogen
• Provides lasting energy

Blended Oats

Oats are one of the best complex carbohydrates you can eat. Grinding them creates an incredibly creamy texture while still providing all the nutritional benefits.

Benefits

• Rich in fiber for fullness
• Helps stabilize blood sugar
• Supports heart health
• Provides slow, steady energy
• Helps reduce cravings throughout the day

Unsweetened Almond Milk

Using unsweetened almond milk keeps calories low while adding creaminess to the bowl.

Benefits

• Low calorie
• Dairy-free option
• Source of vitamin E
• Adds volume without excess calories

Liquid Egg Whites

This is one of my favorite protein hacks! Egg whites disappear into the cereal while creating a rich, creamy consistency.

Benefits

• Complete protein source
• Supports muscle growth and recovery
• Virtually fat-free
• Helps keep you fuller longer
• Adds over 20 grams of lean protein

Blueberries

Blueberries aren’t just delicious—they’re one of the healthiest fruits you can eat.

Benefits

• Rich in antioxidants
• Helps reduce inflammation from training
• Great source of fiber
• Supports heart and brain health
• Naturally sweet without added sugar

Cinnamon

Cinnamon makes healthy breakfasts taste like dessert.

Benefits

• Adds sweetness without sugar
• Rich in antioxidants
• May support healthy blood sugar levels
• Adds incredible flavor without calories

Vanilla Extract

A little goes a long way in making this bowl taste bakery-worthy.

Benefits

• Enhances sweetness naturally
• Adds warm flavor without calories

Protein Powder

The protein drizzle is what takes this breakfast to the next level. Not only does it taste like cinnamon roll icing, but it also boosts the protein even more.

Benefits

• Supports muscle recovery
• Helps preserve lean muscle during weight loss
• Keeps you full longer
• Makes healthy meals taste indulgent

Chef Allie’s Tips

• Blend your oats until they’re as fine as flour for the smoothest texture.
• Whisk constantly while adding the egg whites—this is the secret to making them disappear into the cereal.
• Add the liquid to your protein powder slowly. You can always thin it out, but you can’t easily thicken it once it’s too runny.
• Frozen blueberries work beautifully because they become warm and jammy as they cook.
• Switch up the flavor by using almond, maple, butter, or cake batter extract.
• This bowl is delicious with strawberries, raspberries, peaches, or even diced apples in the fall.

Final Thoughts

Healthy eating should never feel boring or restrictive, and this bowl proves exactly that. It’s creamy, comforting, packed with over 50 grams of protein, and tastes like something you’d order from your favorite breakfast café. Whether you’re on a weight-loss journey, training for your next fitness goal, or simply trying to eat more protein, this recipe is one you’ll come back to again and again.

I hope you love this Creamy Blended Oats & Cream of Rice Protein Bowl as much as I do. If you make it, be sure to leave a review and tag @ChefAlliesKitchen on social media so I can see your creations. I love seeing your delicious versions!