Fromage blanc bowl with blueberries and almonds
An ultra-quick snack, rich in protein and slow-digesting casein: ideal in the evening or between meals to hold satiety.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle250 g fat-free fromage blanc
- check_circle80 g blueberries
- check_circle15 g almonds
- check_circle7 g honey
- check_circle12 g chia seeds
Method
- 1Spoon the fromage blanc into a bowl.
- 2Add the blueberries and chia seeds.
- 3Roughly crush the almonds and scatter them on top.
- 4Finish with a drizzle of honey and enjoy right away.
The ultimate casein snack
This ultra-quick bowl (5 minutes, no cooking) brings 35 g of protein for 382 kcal. Its strength: the fromage blanc, rich in casein, a slow-digesting protein that releases amino acids over several hours. It is the ideal snack in the evening before bed, or between meals to hold satiety without snacking.
A profile easy to adjust
As it is, this bowl is already very high in protein and moderate in calories: perfect for cutting. The blueberries bring antioxidants for little sugar, the almonds good fats and crunch, the chia seeds fibre and plant omega-3s. For bulking, increase the almonds, add granola or a banana; for strict cutting, cut the almonds and honey.
Fromage blanc, skyr or Greek yogurt?
All three work: fat-free fromage blanc is creamy and very high in protein, skyr even higher in protein and thicker, Greek yogurt richer but a bit fattier. Choose based on the texture you prefer and your macros. The principle stays the same: a protein-rich dairy base, fruit, a crunchy topping.
Varying the fruit and the crunch
The fromage blanc base is neutral and lends itself to any craving: follow seasonal fruit rather than sticking to blueberries. Strawberries and raspberries in summer, pear and grated apple in autumn, kiwi or citrus in winter, frozen berries year-round. Low-sugar fruit keeps the bowl light, a banana or mango makes it more energising.
The crunchy topping brings pleasure and good fats: rotate almonds, walnuts, hazelnuts, pumpkin or sunflower seeds, a spoon of granola or dark chocolate chips. A touch of cinnamon, vanilla or lemon zest lifts it all without sugar. It is these variations that let you eat this snack every day without tiring of it.
What to pair it with
To vary protein-rich dairy-based snacks and breakfasts, these recipes follow the same logic.
Key takeaways
- 35 g protein for 382 kcal: the ideal evening casein snack.
- Fromage blanc releases its protein slowly: perfect between meals.
- Adjust almonds, honey and granola to move from cutting to bulking.
- Fromage blanc, skyr or Greek yogurt: choose by texture and macros.
Frequently asked questions
Is fromage blanc good before sleep?
Yes: its slow-digesting casein provides a steady flow of amino acids through the night, which supports muscle recovery. It is one of the best evening snacks for a lifter.
Can you eat this bowl for breakfast?
Of course: it is a quick, fresh protein breakfast. Add oats or granola for more carbs if you train in the morning or aim to bulk.
Are frozen blueberries as good as fresh?
Yes, nutritionally they are equivalent, often picked and frozen at peak ripeness. They are handy year-round and perfect in a fromage blanc bowl — let them thaw a few minutes or stir them in straight away.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.