Egg white oatmeal is a great dish to start your day off in a nourishing and yummy way. Quick and easy to make, and loaded with fiber and nutrients, this high protein oatmeal recipe will satisfy hunger and keep you full till lunch time.
What makes Egg White Oatmeal so Good for You?
The health benefits of oatmeal have long been touted. It’s full of soluble fiber, rich in antioxidants, can help lower cholesterol. It also helps you feel fuller longer, which is key if you’re trying to be mindful with your eating habits. It’s also incredibly customizable, and tastes great with a number of sweet and savory toppings.
But oatmeal packed with protein is even better for you because it is the perfect dish rich in the vital macronutrients – protein, carbohydrates, and healthy fats (with added toppings). I can almost guarantee you’ll feel great after eating this high protein oatmeal dish for breakfast.
Ingredients for this High Protein Oatmeal Recipe
- Oatmeal (this recipe was tested with standard cooking oats, not quick oats)
- Egg Whites (either boxed or fresh)
- Water and a pinch of salt
- Toppings (for this recipe I used almond nut butter, dried cranberries, a little maple syrup and some pumpkin pie spice)
How to make
Making egg white oatmeal is really easy! You can make it on the stovetop, but if you have a microwave, it’s even quicker.
Begin by adding just enough water to cover your oats; about ½ -¾ cup and a pinch of salt. Microwave for 45 seconds just to soften the oats up a bit.
Stir in the egg whites, and microwave for 1.5-2 minutes, in 45 second intervals. Stir after the first 45 seconds, then microwave to finish cooking. All microwaves are a bit different, which is why I recommend cooking them in short intervals so you can keep an eye on them. They will be done when the oats are soft and the egg whites are light and fluffy.
Depending on your microwave, you may notice the egg whites cook really fast and become a bit firm in *some* parts. That’s okay, they will just stir right in. If your egg whites are firm *all over* though, that is a sign you over cooked them.
What does high protein oatmeal taste like?
You’ll most likely notice the oatmeal tastes light and fluffy, which makes it great for those who typically find oatmeal to be too heavy. And since egg whites don’t have a lot of flavor, this oatmeal won’t taste “eggy.”
Egg Whites Nutrition
There is absolutely nothing wrong with eating a whole egg, so you won’t find me demonizing eggs! We love them around here and go through about 2 dozen a week. But egg whites are great for a few reasons.
First, they actually contain more protein than the egg yolk, and they are low in fat. And of course they are loaded with nutrients like magnesium, potassium and riboflavin.
And since they don’t taste like much of anything, you can easily add them to smoothies (pasteurized of course) and even cocktails (check out my Pink Lady cocktail recipe), without imparting a heavy egg flavor on the dish.
Other helpful tips
Feel free to use either fresh egg whites (save the yolks to add to scrambled eggs or for baking needs), or boxed egg whites. Both work just as well in this recipe.
The first time you make this dish, you definitely need to keep an eye on cooking time, Like I said, you don’t want the egg whites to get too firm, but you also want them to cook through. Just cook in small increments, stir and cook some more, until you reach the perfect texture.
To make on the stovetop, simply add your oatmeal, water and pinch of salt to the pan, and cook for about 3-4 minutes on medium-low heat. Stir in the egg whites, and cook for about 2 minutes, stirring often to keep the whites from scrambling.
Other great breakfast recipes
- Pumpkin Spice Smoothie
- Tahini Chocolate Chip Granola Bars
- Everyday Basic Pancake Recipe
- Healthy Breakfast Egg Cups
Egg White Oatmeal
Egg White Oatmeal
- ½ cup rolled oats
- ½ cup water
- pinch of salt
- 3 egg whites about ⅓ cup
- ½ tbsp maple syrup
- 1 tsp pumpkin pie spice
- ½ tbsp almond butter
- 1 tbsp chopped pecans or other favorite nut
- 1 tbsp dried cranberries
- Combine oats, water and pinch of salt in a microwave safe bowl and microwave for approximately 45 seconds, until water is absorbed and oats slightly softened.
- Stir in egg whites and microwave for 45 seconds, stirring, and then microwaving for another 1-1.5 minutes. Egg whites should be light and fluffy, and oatmeal should be soft and cooked through.
- Drizzle in maple syrup, and other toppings.