The combination of rolled oats, egg whites, and milk creates a light, fluffy, and filling bowl of egg white oatmeal that makes a delicious high-protein breakfast, complete with 20 grams of protein per serving, that is perfect for busy mornings.
While adding egg whites to oatmeal may sound odd to some, I know it was for me, this protein-packed bowl is a very popular breakfast combo! Popularized by the fitness community, adding egg whites to your oatmeal is a simple, quick, and relatively inexpensive way to add a boost of protein to an otherwise predominately carbohydrate-based meal.
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And the best part is, you’ll hardly notice them! Aside from adding a bit of texture, egg whites easily go undetected when cooked into oatmeal. So, if you enjoy a bowl of oatmeal for breakfast, but you’re looking for a way to add protein to oatmeal, this egg white oatmeal recipe may be the perfect solution.
Ingredients for Egg White Oatmeal
Egg white oatmeal can be made with only 3 ingredients, and a few optional ones for flavor, here’s what you’ll need:
- Oats: The recipe calls for rolled oats but you can use quick-cooking oats if you prefer.
- Egg Whites: You can use liquid egg whites or crack fresh eggs and separate the whites from the yolks.
- Milk: The recipe calls for whole or 2% milk, however, you can use non-dairy milk, such as almond milk or coconut milk, if needed.
- Cinnamon (optional): To add flavor and a hint of sweetness.
- Salt (optional): A pinch to season.
Although optional, you can also add a drizzle of honey, maple syrup, or sweetener of your choice.
To Make it Dairy-Free: Swap the milk for almond milk, rice milk, or soy milk.
To Make it Gluten-Free: Use certified gluten-free oats.
To Make it Extra-High Protein: Egg white oatmeal is quite high in protein as is, however, if you want to add extra protein, you can add a scoop of protein powder to the oats when you add the egg white. I think vanilla protein powder would work best.
How to Make Egg White Oatmeal
Make with minimal ingredients, egg white oatmeal is quick and easy to prepare, here’s what you’ll do:
- Warm the oats and milk in a small pot and bring to a simmer,
- Once the oats have absorbed most of the liquid, pour in whisked egg whites, and stir to combine,
- Continue to stir constantly until everything is well combined, the eggs are cooked, and the remaining liquid is absorbed,
- Transfer the egg white oatmeal to a bowl,
- Serve with toppings of your choice and enjoy!
See the recipe card below for detailed instructions and suggested topping ideas.
Red’s Nutrition Tip
While egg white oatmeal is quite high in protein on its own, to add an extra boost of protein to your oatmeal, you can serve it with a generous dollop of Greek yogurt or skyr on top.
Oatmeal and eggs are an incredibly healthy breakfast combination. Oats are a good source of complex carbohydrates and fiber, while eggs are rich in protein, healthy fats, and numerous essential vitamins and minerals. While whole eggs are a wonderful source of nutrition, the egg white specifically is high in protein and low in fat making them a great way to boost the protein content of any recipe. The combination of eggs and oatmeal creates a balanced meal that will fill you up and fuel you for the day.
You can cook egg whites with oatmeal. Not only do egg whites help to boost the protein content of a bowl of oatmeal but they puff up and fill with air to add a light and fluffy texture. However, egg whites can only be added to warm oatmeal or baked oatmeal, as they need to be cooked, therefore, they should not be added to overnight oats.
Egg whites have a neutral taste and, therefore, do not affect the taste of oatmeal very much. Egg whites simply puff up when cooked with oats to add a thick and fluffy texture and the oatmeal takes on the flavor of the seasonings, sweeteners, or toppings you add.
To make egg white oatmeal in the microwave, combine the oats and milk in a microwave-safe bowl and heat in the microwave for 1 minute, then remove them from the microwave and stir in the eggs whites, and return to the microwave to cook for 30-second increments, stirring the mixture in between, until oats are cooked, and a creamy consistency is reached. While egg white oatmeal can be made in the microwave, I recommend the stovetop for the best consistency.
Best Toppings for Egg White Oatmeal
Once cooked, you can add endless toppings to your bowl of egg white oatmeal, some of my personal favorite toppings include:
- Nuts, such as almonds, walnuts, or pecans
- Nut butter, such as almond butter or peanut butter
- Fresh berries, such as blueberries or strawberries
- Fresh fruit, such as apple, pear, or banana slices
- Greek yogurt
- Cottage cheese
- Maple syrup
- Shredded coconut
- Chocolate chips
I must admit, I personally found this concept a little strange when I initially saw it but after giving it a try, I think it’s a great way to add protein to your oatmeal. Plus, once you’ve got the basic recipe down you can flavor your egg white oatmeal any way that you like to create endless flavor combinations. While I think cinnamon, berries, and peanut butter are delicious and nutritious choices, as they add fiber and healthy fat, you can add any toppings you like!
Storage + Reheating
To Store: Allow to cool completely and then store in an airtight container in the fridge for up to 3 days.
To Freeze: Place cooled oatmeal in a freezer-safe container and store it in the freezer for up to 3 months.
To Reheat: Place oats, thawed, in a small pot on medium heat on the stovetop with a 1/4 cup of water and warm, stirring consistently, for 3-4 minutes until smooth and warmed through. They can also be reheated in the microwave with a bit of water for 1-2 minutes.
More Healthy Oatmeal Recipes:Print
Egg White Oatmeal
Oatmeal with egg whites is a quick and easy breakfast idea that is high in protein! Feel free to add any toppings that you like.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 serving 1x
- Category: Breakfast
- Method: Stovetop or Microwave
- Cuisine: American
- 1/2 cup rolled oats
- 1 pinch salt
- 1 cup milk, or water
- 1/4 cup egg whites*
- 1/4 teaspoon cinnamon (optional)
- 1 tablespoon honey (optional)
- In a small saucepan on medium heat, add rolled oats, salt, and 3/4 cup of the milk and bring to a simmer. Once bubbling, reduce the heat slightly and cook for 4-5 minutes until most of the milk has been absorbed.
- Once the oats have absorbed most of the milk, add the eggs white, cinnamon (optional), honey (optional), and remaining 1/4 cup of milk, and continue to cook, stirring constantly, until the oats are cooked, roughly 1-2 minutes.
- Once complete, remove the oatmeal from the heat, transfer it to a bowl, and serve with toppings of your choice.
Egg Whites: If using whole eggs, omit the egg yolks and use the whites from 2 eggs, otherwise, use 1/4 cup of liquid egg whites.
- Serving Size: 1 bowl
- Calories: 305 calories
- Sugar: 13 grams
- Fat: 5 grams
- Carbohydrates: 39 grams
- Fiber: 4 grams
- Protein: 20 grams
Keywords: how to make egg white oatmeal, oatmeal with egg whites