Creamy High Protein Breakfast Porridge


By Amanda Li, RD

Oatmeal is by far the most popular “go-to” breakfast choice among health conscious individuals but a bowl of oats with a spoonful of maple syrup is entirely comprised of carbs. In this recipe we amp up your good ol’ bowl of porridge with lentils.

Per serving provides: 365 calories, 14g fat, 42g carbs, 12g fibre (30g net carb), 20g protein


2 tbsp Red split lentils

¼ cup Water

1 cup Unsweetened Non-dairy milk

1 tbsp Whole chia seeds

¼ cup Choice of: Large flake oats, quinoa, quinoa flakes, or short grain rice.

1 large Egg (optional boost of protein)

optional Cinnamon, shredded coconut, pumpkin seeds, dried fruit


Step 1

In a small saucepan, combine lentils and water and bring to a simmer. Cook for 5 minutes, and then add in the non-dairy milk, chia seeds and grain of choice. Cover with a lid and bring to a simmer. Cook for 15 minutes until most of the liquid has been absorbed.

Step 2

Stir in the egg and cinnamon if using. Remove from heat and transfer to a bowl. Garnish with your favourite toppings and enjoy this hearty bowl of creamy goodness J


Recipe can be doubled, and any leftovers can be stored in the fridge, and reheated the next morning.

Amanda Li is a Toronto-based Registered Dietitian, owner of Wellness Simplified, Professor at George Brown College and a foodie at heart. Upon completing a culinary arts diploma she knew she wanted to bring together her dietetic experience to create a nutrition coaching philosophy that is foodcentric and grounded in teaching individuals a basic life skill – nourishing their body, mind and soul. Her aim is to encourage, educate, and equip individuals with the hands-on food skills to make healthy eating the easier choice!

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