Thick and Fluffy Egg White Oatmeal

Add protein to your oats by stirring in egg whites while they cook. The end result is a bowl of thick, fluffy and filling egg white oatmeal.

This is the third and final post to our high protein oatmeal series! First we share cottage cheese oatmeal, then greek yogurt oatmeal and now we’re wrapping things up with my favorite high protein oatmeal recipe: egg white oatmeal.

Are any of these ideas new to you? Have you tried any out already?

Hand holding a bowl of egg white oatmeal topped with peanut butter, granola, coconut, and freeze dried raspberries.

Egg Whites 101

When I say “egg whites”, I’m referring to the thick, clear liquid when you crack open an egg. The yellow part of the egg is the yolk. It’s fairly simple to separate the two out – I crack the egg in half over a small bowl and then pass the yolk back and forth between the two shell halves. The yolk will stay in the shells and the white will separate out into the bowl.

If you don’t want to crack a bunch of eggs and separate the whites from the yolks, you can also buy egg whites in a carton at the grocery store. I usually always have a carton of organic egg whites in my fridge because I use them for so many things including egg white oatmeal, my egg and oat combo bowl and these blueberry protein pancakes.

Egg white being stirred into a pot of oatmeal.

Egg White Nutrition

Egg whites are high in protein and low in calories. According to Healthline, 67% of the protein found in eggs is found in the egg whites. This doesn’t make them better or worse than the egg yolk (the yolks have a lot of great nutrition too!), but if you want a high protein, low-calorie meal, egg whites are your friend.

Of course, if you prefer to use whole eggs for this recipe, you totally can. I would sub 1-2 whole eggs for the 1/4 cup of egg whites. Just whisk them in small bowl and follow the recipe normally, adding the whisked egg(s) when you’re instructed to add the egg whites.

Bowl of egg white oatmeal with toppings and a carton of egg whites in the background.

As mentioned in the previous high-protein oatmeal posts, oatmeal on its own doesn’t have much protein. This is why you are usually hungry a couple of hours after a bowl of plain oats. Not anymore! When you add protein (and healthy fats) to your breakfast, you’ll stay full and satisfied much longer. You can also add egg whites to baked oatmeal to increase the protein! Mix egg whites into your usual baked oatmeal mixture and bake as usual.

Egg White Oatmeal Texture

Adding egg whites to your oatmeal works best with hot oats. Don’t stir in egg whites into your overnight oats unless you plan to cook them the next morning! For stovetop egg white oatmeal you’ll start by cooking your oats with the liquid until all of the liquid has been absorbed. Whisk in the egg whites and stir constantly. The whisking is key and will keep the eggs from scrambling and create thick and fluffy oats. The voluminous texture of egg white oatmeal makes it my favorite high-protein oatmeal option. It’s perfect for volume eaters who love sitting down to a big bowl of oatmeal.

If you make this egg white oatmeal, please be sure to leave a comment and star rating below letting me know how it turns out. Your feedback is so helpful for the EBF team and other EBF readers.

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A bowl of egg white oatmeal with granola, freeze dried raspberries, coconut and almond butter in a blue bowl with a spoon.

Egg White Oatmeal


  • Author: Brittany Mullins
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 1

Description

Add protein to your oatmeal by adding egg whites. The end result is a bowl of thick, fluffy and filling oatmeal. 


Ingredients

  • 1/2 cup old fashioned oats
  • 1/2 banana, sliced (optional)*
  • 1/2 teaspoon cinnamon
  • pinch of sea salt
  • 1 cup water, milk or a blend of both
  • 1/4 cup egg whites*

Instructions

  1. Add oats, banana slices, cinnamon and sea salt to a pot. Add water/milk and stir to combine. Heat over medium-high heat for 6-7 minutes or until all the liquid has been absorbed. Be sure to stir the oats several times while cooking to make sure the banana slices melt into the oats.
  2. Add egg whites into the oats and stir/whisk constantly. Stirring will keep the egg whites from cooking/scrambling and they will turn into a thick, fluffy consistency instead. This should take 1-2 minutes.
  3. Once all the liquid is absorbed and the oatmeal is cooked through, place in a bowl and add your favorite toppings. I used peanut butter, granola, coconut and freeze-dried raspberries.

Notes

  • You don’t have to cook the oats with a banana, but I like the sweetness it adds. Instead of the banana you could add another natural sweetener to sweeten the oats. Some options: maple syrup, honey, coconut sugar or even stevia.
  • You can use 1 or 2 whole eggs instead of the egg whites if you prefer.
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 238
  • Sugar: 8g
  • Fat: 3g
  • Carbohydrates: 44g
  • Fiber: 6g
  • Protein: 12g

Keywords: egg white oatmeal

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Recipe rating

    73 comments
    1. Kelly
      April 17, 2021 AT 1:20 pm

      Absolutely delicious! I will be making this every morning from now on 🙂

      1. Brittany Mullins
        April 19, 2021 AT 12:16 pm

        Yay! That makes me so happy to hear, Kelly! Thanks for the review. I really appreciate it!

    2. Janine
      April 15, 2021 AT 6:03 pm

      Love all of your oatmeal recipes. This is a great one for when I’m out of protein powder! Lol

      1. Brittany Mullins
        April 16, 2021 AT 11:30 am

        Yay! This makes me so happy to hear, Janine! Thanks for leaving a review. I so appreciate it!

    3. Peggy
      April 14, 2021 AT 10:42 am

      This is a great recipe, it is so filling. I feel almost guilty when I eat the entire bowl but the calories are low enough that I know it is okay.
      I usually am a mid-morning snack person and this keeps me full until lunch.

      1. Brittany Mullins
        April 14, 2021 AT 12:03 pm

        So glad this recipe was a hit, Peggy! Thanks for making it and coming back to leave a review. It means the world to me!

    4. Tammy
      April 5, 2021 AT 11:19 am

      Great recipe. Thanks for sharing!

      1. Brittany Mullins
        April 5, 2021 AT 12:35 pm

        So glad you enjoyed this recipe, Tammy! Thanks for the review. I so appreciate it!

    5. Ayad Mohamed
      March 7, 2021 AT 2:02 pm

      I tried the recipe out this morning for the first time! I doubled the ingredients because one serving of oatmeal is just not enough for me! So therefore I cooked one cup of rolled oats to two cups water with one half a penny sliced banana added to the boiling water. After the water boiled I added the further grinder rolled oats and stirred until thicke. Then I quickly added the egg whites and immediately stirred and whisked until fully combined. I admit there were still some little traces of egg whites visible but it came out incredibly creamy and delicious! It was definitely more filling then without the egg whites! ThNk you so much for the fantastic recipe!

      1. Brittany Mullins
        March 7, 2021 AT 9:22 pm

        Woo!! So glad you loved this recipe, Ayad! Thanks for trying my recipe and for the review. I so appreciate it!

    6. Alison
      February 28, 2021 AT 1:01 pm

      This is delicious! Exactly what I was looking for. I cooked it as you said. I was debating about the banana because I don’t usually sweeten my oatmeal, but it was just enough. Tastes like banana bread! Definitely a go to to for me and my kids love it as well!

      1. Brittany Mullins
        February 28, 2021 AT 11:25 pm

        So glad you loved this recipe, Alison! Thanks for the review. I so appreciate it!

    7. Juanita paul
      February 22, 2021 AT 9:36 am

      SOUND DELICOUS I WILL BE TRYING . I LOVE MY OATMAIL.

    8. Flynn
      February 20, 2021 AT 6:29 pm

      I took the banana out and made it as the recipe said. It tasted great but for some reason, I couldn’t finish it. I wonder if it’s because I’m not used to this. I keep thinking about chicken butts will eating.

    9. Carol Mason
      February 16, 2021 AT 8:50 pm

      can it be made with steel cut oats?

      1. Brittany Mullins
        February 16, 2021 AT 9:12 pm

        I would follow my recipe for steel cut oats instead.

    10. J
      February 16, 2021 AT 1:38 pm

      I had no idea how good this would be. I was expecting word and eggy but the banana added just the right sweetness and the egg whites just made it super fluffy and creamy. Definitely better than regular oats!

      1. Brittany Mullins
        February 16, 2021 AT 9:18 pm

        Woo!! So glad you loved this oatmeal. Thanks for trying it and for coming back to leave a review. I so appreciate it!

    11. Emma Bobier
      February 3, 2021 AT 2:12 pm

      OKAY COME ON!! I’ve been hesitant to try egg whites in oatmeal but I decided to try it today and used this recipe (tweaked a couple things and added even more egg whites) but it’s amazing!!!! I couldn’t taste the egg whites at all! So perfect to add protein to your oats! Everyone should try it. Thanks for the recipe!!

      1. Brittany Mullins
        February 4, 2021 AT 1:56 am

        Woo!! So glad you tried and loved this recipe!! Thanks for giving it a chance and for coming back to leave a review. I so appreciate it. 🙂

    12. Jess
      January 20, 2021 AT 6:39 pm

      Can you do this in a microwave?

      1. Brittany Mullins
        January 21, 2021 AT 5:35 pm

        I haven’t tried it but I totally think you can! Just put everything into a microwave-safe bowl and heat for 1-3 minutes, stirring and checking on it every 60 seconds, until oats are cooked through. The oats will expand so make sure you use a big enough bowl! Let me know if it works for you!

        1. Penny
          April 27, 2021 AT 2:25 pm

          I tried the microwave directions. I had never had this before so I have nothing to compare it to as far as taste or texture. I don’t know if this changes the texture from cooking it on the stovetop. I suspect it does a little. To be honest, I was hoping it would be an easy low sugar substitute for baked oatmeal my diabetic parents could have. The texture is completely different from baked oatmeal and I am picky about texture so I did not care for it–but that is totally me and it is fluffy as described. I had no reason to think it would be like baked oatmeal except that I am familiar with that and not with this egg/oatmeal combo. The taste is good and I don’t taste the egg but since I know it is there I don’t like the fluffy texture. I did cook it for a total of 4 minutes in the microwave (I wanted to be certain the egg was completely cooked) and added the egg with the water. I am wondering if that was that what you meant when you said “just put everything in a bowl”. You were right about it expanding. I used a bowl I was sure would be more than big enough and it almost overflowed. It definitely expanded more than regular oatmeal in the microwave does. I am looking for low carb high protein breakfasts that could be made ahead for my diabetic parents so they don’t have to cook breakfast every morning. I need things a beginning cook could do that don’t take a lot of time. If you have any other recipes, that come to mind I might consider–I would love to check out your suggestions! This is good–just not my thing texture-wise (& I know I got that from Mom so not her thing either). 🙂

          1. Brittany Mullins
            April 27, 2021 AT 8:41 pm

            Sorry to hear you didn’t love this recipe, Penny. I appreciate you giving it a try and sharing your feedback.

    13. Eleanor Lloyd
      January 10, 2021 AT 4:22 pm

      Cooking the oats with the banana is genius! It made it taste just like banana bread 🙂 I also love the protein the egg whites add. Great recipe!!

      1. Brittany Mullins
        January 10, 2021 AT 11:45 pm

        So glad you loved this recipe, Eleanor. Thanks for making it and for leaving a review. I so appreciate it!

    14. Mary Stolze
      January 7, 2021 AT 10:41 am

      This was amazing. Didn’t realize there was an actual recipe! I was making oatmeal. Had the oats, water, cinnamon and salt in the bowl. Had a notion to add egg whites and found this recipe from a search. Also added the banana during cooking. Loved the bold flavor from banana and cinnamon with the staying protein power of egg. Thanks.

      1. Brittany Mullins
        January 7, 2021 AT 4:11 pm

        So glad you found my recipe and enjoyed it! Thanks for coming back to leave a review. I so appreciate it.

    15. Jenny
      December 14, 2020 AT 11:27 am

      Any suggestions for making this ahead as meal prep? Do you think liquid would need to be increased? Or should it reheat fine, as is?

      1. Brittany Mullins
        December 14, 2020 AT 11:43 pm

        Hey Jenny – You might want to add a bit more liquid as you’re reheating this the next morning, but it should also be fine as is.

    16. Ashley L
      December 14, 2020 AT 10:32 am

      I was terrified of trying egg white oatmeal, everyone I’ve seen post pictures of it has made it look like scrambled eggs were just mixed in! This recipe is fantastic, thank you!

      1. Brittany Mullins
        December 14, 2020 AT 11:44 pm

        Woo!! I’m so glad this recipe was a hit, Ashley. Thanks for giving it a try and for coming back to leave a review. I so appreciate it!

    17. Mandy
      December 7, 2020 AT 12:39 pm

      This was delish!! I added some walnuts and with the banana I cooked with it
      , it was like banana bread! I also stirred in some flax mill for more fiber, topped with nut butter and granola. A new staple for me and so filling!!! Love!

      1. Brittany Mullins
        December 8, 2020 AT 1:11 am

        So glad you loved this oatmeal, Mandy. Thanks for making it and for coming back to leave a review. I so appreciate it. 🙂

    18. Angela Garcia
      November 6, 2020 AT 10:12 am

      OMG super delicious! I never would have thought this could be a thing… but I’m sold! Thanks so much for sharing.

      1. Brittany Mullins
        November 7, 2020 AT 7:55 pm

        Ahh yay, so glad you loved this oatmeal, Angela!! It’s one of my faves. 🙂

    19. Margo
      October 20, 2020 AT 12:40 pm

      Great way to use egg whites with trace of an egg yolk, that can’t be used in some baked goodies… I made mine with cinnamon, chopped apples (slightly carmelizd), raisins and almond flakes. Yummies!

    20. Rose
      August 22, 2020 AT 12:21 pm

      Great recipe tastes so good. I added blueberries and a touch of vanilla stevia. Nice alternative to my egg white veggie scramble I have every morning. Thank you

      1. Brittany Mullins
        August 22, 2020 AT 3:48 pm

        Ohh sounds yummy! So glad you’re loving this recipe, Rose. Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it.

    21. lakshy
      July 20, 2020 AT 3:14 am

      thanks for sharing such a good recipe. eggs per day are perfectly safe for healthy people.

    22. anika
      July 20, 2020 AT 3:11 am

      nice!!!
      Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk

    23. Clare
      June 6, 2020 AT 9:44 am

      Found this yummy breakfast through a link on Pinterest… So glad I decided to give it a try! It’s easy to make, delicious, and starts your day off with a little protein 🙂 I put some granola, blueberries and peanut butter on mine, and it was gone too soon 🙂 I will definitely be making this again!

      1. Brittany Mullins
        June 8, 2020 AT 12:02 pm

        Ahh I love hearing that!! I’m so glad you found it too. 🙂 Thanks for coming back to leave a comment + star rating, Clare. I really appreciate it.

    24. Janet Diaz-Moreno
      May 31, 2020 AT 9:26 am

      This is an excellent breakfast for my high cholesterol. It does not taste “eggy”. It is very fulfilling. I added a pinch of monkfruit sweetener, a bit of chopped apple, a tablespoon of craisins, and a tablespoon of sliced almonds. Thank you for the recipe ❤️

      1. Brittany Mullins
        June 2, 2020 AT 5:45 pm

        Ahh yay! So glad you enjoyed this oatmeal, Janet. Thanks for giving it a try and for coming back to leave a comment and star rating. I appreciate it!!

    25. Sara
      May 28, 2020 AT 8:50 am

      I made a version of this and it was awesome and filling! I have been reading about adding egg whites to oatmeal, but was afraid to try it. I thought it would be gross. It is not at all gross, it is delicious! I used steel cut oats and didn’t add the banana, I served it with a cup of blueberries instead. It was great.

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