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    Home » Uncategorized » Egg White Oatmeal

    Egg White Oatmeal

    Published: Dec 23, 2020 by Andrea Howe · This post may contain affiliate links.

    2.0K shares
    Jump to Recipe Print Recipe

    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.

    white bowl filled with high protein oatmeal with toppings and a spoon

    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.

     pecans, cranberries and syrup in little white bowls

    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. oatmeal and water in a white bowl on marble surface

    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.spoon stirring in egg whites into oatmeal in a white bowl

    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.

    cooked oatmeal in a white bowl

    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.”

    high protein egg white oatmeal with toppings in a white bowl

    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.

    oatmeal with pecans and other toppings in a white bowl with spoon

    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.

    oatmeal in a white bowl with toppings

    Other great breakfast recipes

    • Pumpkin Spice Smoothie
    • Tahini Chocolate Chip Granola Bars
    • Everyday Basic Pancake Recipe
    • Healthy Breakfast Egg Cups

    Egg White Oatmeal

    high protein egg white oatmeal with toppings in a white bowl

    Egg White Oatmeal

    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.
    5 from 6 votes
    Print Pin Rate
    Prep Time: 3 minutes
    Cook Time: 3 minutes
    Total Time: 6 minutes
    Servings: 1 person
    Author:Andrea

    Ingredients

    • 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
    Prevent your screen from going dark

    Instructions

    • 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.

    Notes

    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. 

    Nutrition

    Serving: 1cup | Calories: 399kcal | Carbohydrates: 51g | Protein: 18g | Fat: 15g | Saturated Fat: 2g | Sodium: 161mg | Potassium: 394mg | Fiber: 7g | Sugar: 18g | Calcium: 73mg | Iron: 3mg
    Tried this Recipe? Tag me Today!Mention @Howe.We.Live or tag #HoweWeLiveRecipes!

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    About Andrea Howe

    Andrea Howe is the recipe developer and photographer of Howe We Live. She is also a seasoned home cook of over 20 years, for her family of 5. Andrea has spent over 10 years in the food industry, writing for various publications including Babble and Disney. Her work has appeared in Real Simple, Taste of Home, Yahoo, Buzzfeed and ABC News.

    Reader Interactions

    Comments

    1. JDH says

      December 12, 2021 at 12:30 pm

      Could this be made in a larger batch to reheat servings during the week?

      Reply
      • Andrea Howe says

        December 14, 2021 at 2:14 pm

        I have not tried that but I would be a little concerned with them getting soggy if reheated

        Reply
    2. Marcia says

      May 10, 2021 at 6:12 am

      5 stars
      Delicious! I will make it again! I feel ready for school!

      Reply
    3. Debi says

      March 24, 2021 at 7:29 am

      5 stars
      Delicious. I added about a 1/4 of a mashed up banana at the same time as the egg whites. The banana helps sweeten the oatmeal. Quick and easy hearty breakfast!

      Reply
      • Andrea Howe says

        April 12, 2021 at 4:43 pm

        Oh I love the idea of adding the bananas! I will definitely have to try that!

        Reply
    4. Katie says

      March 09, 2021 at 4:58 am

      5 stars
      I can’t believe no one has commented on this. It’s delicious. I made this a ton when you first posted the recipe. It’s kind of like a warm hug on a cold day. I now skip the sweetener and add a huge dollop of peanut butter with chocolate granola on top for crunch. Thank you for the recipe!

      Reply

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    Welcome to Howe We Live. I’m Andrea, a passionate home cook and mother of 3. I’ve been cooking and writing about healthy eating for almost a decade, and my number one goal here is to help you develop the tools needed to throw together a great meal at home that is both delicious, and healthy-ish. All eaters are welcome here! Read More

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