Oatzempic (High-Protein Oat Smoothie)
The viral Oatzempic drink, rebuilt so it works as a breakfast: blended oats, skyr and lime with 29 g of protein a serving. No medication involved.
Reviewed by Bogdan Marcu, Licensed Nutritionist & Dietitian
- Protein
- 29 g
- Calories
- 345 kcal
- Serves
- 1 serving
- Category
- Breakfast
Is 29 g enough? Calculate your daily protein target
Ingredients
- 40 g / 1 oz rolled oats (porridge oats, not instant)
- 175 g / 6 oz 0% fat Greek yogurt or skyr
- 200 ml / ¾ cup semi-skimmed milk, or unsweetened soya milk
- Juice of ½ lime (about 1 tbsp)
- ½ tsp ground cinnamon
- 4–5 ice cubes
- 1 tsp honey, only if it needs it (optional)
Instructions
- Blend the oats on their own for 20 seconds first, until they look like a coarse flour. Doing this before any liquid goes in is what keeps the drink smooth instead of gritty.
- Add the yogurt, milk, lime juice, cinnamon and ice, and blend for another 30 to 45 seconds until thick and creamy. Taste it before you reach for the honey; the lime does most of the lifting.
- Drink it while it's cold and thick. Left to stand, the oats keep drinking up the liquid and it sets closer to a pudding, so loosen it with a splash of milk if that happens.
- To make it ahead, blend everything except the ice and keep it covered in the fridge for up to 24 hours, then stir well and pour over ice.
- If your appetite is low or the nausea is bad, this is a lot of volume for first thing in the morning. Half now and half an hour later goes down more easily than forcing the glass in one go.
- About the name: the Oatzempic trend is half a cup of oats blended with water and lime juice, drunk before breakfast, with claims of 40 lb lost in two months. There is no medication in it and nothing in oats acts like a GLP-1. Any weight people lose comes from replacing a meal with a 150 kcal drink, and dietitians have been consistent that the viral claims are overstated.
- The original is also only about 5 g of protein, which is the real problem on a GLP-1, where appetite is already low and protein is the thing to protect. Swapping the water for milk and skyr takes it to 29 g without making the glass any bigger. The oats still earn their place: 40 g carries roughly 1.6 g of beta-glucan, the soluble fibre that thickens in the stomach and slows how fast it empties, which is the one genuinely evidence-based part of the trend.
