Thick and Fluffy Egg White Oatmeal

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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 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.

More Recipes With Egg Whites

Be sure to check out all of my egg white recipes and all of the popular breakfast recipes here on EBF.

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4.46 from 170 votes

Egg White Oatmeal

Add protein to your oatmeal by adding egg whites. The end result is a bowl of thick, fluffy and filling oatmeal. 
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 1

Ingredients  

  • ½ cup old fashioned oats
  • ½ banana, sliced (optional)*
  • ½ teaspoon cinnamon
  • pinch of sea salt
  • 1 cup water, milk or a blend of both
  • ¼ cup egg whites*

Instructions 

  • 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.
  • 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.
  • 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.

Nutrition

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: egg white oatmeal
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating




142 Comments

  1. How does this change the texture of the oatmeal? Also, collagen is a great, easy protein addition to oats that will keep them tasting the same as plain oats both in flavor & texture while adding protein.

    1. The egg whites make the oats a little more dense, but voluminous and fluffy at the same time. It’s hard to explain, but I love the texture of oats with egg whites added. And yes, I love adding collagen or other protein powder to oats too. I have a post coming about adding protein powder as well. 🙂

    1. Yes, you’ll just need more liquid and a longer cook time for the oats (follow the package instructions)! Let me know if you try it. I also have an awesome overnight soak method to speed up the process of cooking steel cut oats if you want to check that out! It makes them super creamy.

  2. 5 stars
    Love the fluffy texture and added protein the egg whites provide. I topped mine with almond butter, strawberries and some crushed mixed nuts. Yummy!!

  3. 5 stars
    Beautiful blog. Another excellent option for added protein that’s plant based and dairy free is hempseeds 10 Grams of protein in 3 tablespoons or ~ 7 grams protein in 2 tablespoons!!! Either sprinkle after cooking oatmeal or make a small portion of hemp milk and blend in a little water and mix in oatmeal for creaminess and a protein boost. This will keep you fuller just as good as egg, protein powder, greek yogurt, cottage cheese.

  4. Benefits of egg white nutrition is very important which Contains vitamin A, vitamin B-12, and lutein along with high content of protein.

  5. I cooked this recipe and it was good with the toppings I used, but once those were gone I didn’t love it. However, I put the oats in the fridge & ate later and they were good cold!

  6. 5 stars
    I was hesitant to try this recipe and boy am I glad I did. The oatmeal is delicious and you don’t taste the egg whites… I think they actually make it better! Thank you for sharing ❤️

    1. Ahh that makes me so happy to hear! I’m glad you gave this oatmeal a try. 🙂 Thanks for coming back to leave a comment + star rating, I so appreciate it!

  7. 5 stars
    I was extremely hesitant to try this but so glad I did! Absolutely delicious, I passed on the recipe to every person I know!
    Question though: can I use frozen bananas?

    1. Ahh yay!! So glad you tried this recipe and enjoyed it! I don’t think frozen bananas would work the same way, but you could certainly try it.

  8. 5 stars
    Soooo good !! Thank you ! Absolutely amazing with the egg whites. I ended up tripling the recipe and now have a bunch left over, can I refrigerate it ? If so for how many days.
    I will just be eating the rest cold.

    Thank you ! 🙂

    1. Nope, I leave the heat on when I add the egg. Just make sure to stir the oatmeal constantly so you don’t end up with scrambled eggs. 🙂

  9. 5 stars
    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.

  10. 5 stars
    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. 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!!

  11. 5 stars
    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. 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.

  12. 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

  13. 5 stars
    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. 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.

  14. 5 stars
    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!

  15. 5 stars
    OMG super delicious! I never would have thought this could be a thing… but I’m sold! Thanks so much for sharing.

  16. 5 stars
    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. So glad you loved this oatmeal, Mandy. Thanks for making it and for coming back to leave a review. I so appreciate it. 🙂

  17. 5 stars
    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. 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!

  18. 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. 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.

  19. 5 stars
    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. So glad you found my recipe and enjoyed it! Thanks for coming back to leave a review. I so appreciate it.

  20. 5 stars
    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. So glad you loved this recipe, Eleanor. Thanks for making it and for leaving a review. I so appreciate it!

    1. 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. 4 stars
        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. Sorry to hear you didn’t love this recipe, Penny. I appreciate you giving it a try and sharing your feedback.

  21. 5 stars
    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. 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. 🙂

  22. 5 stars
    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. Woo!! So glad you loved this oatmeal. Thanks for trying it and for coming back to leave a review. I so appreciate it!

  23. 5 stars
    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.

  24. 5 stars
    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!

  25. 5 stars
    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. Woo!! So glad you loved this recipe, Ayad! Thanks for trying my recipe and for the review. I so appreciate it!

  26. 5 stars
    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. 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!

  27. 5 stars
    Delicious!!! Loved the idea of incorporating the egg whites! Brilliant!
    How could I make a chocolate version of this oatmeal?

    1. Hey Tat – You could add some cocoa powder! Maybe start with 1/2 T and add more if you prefer. You also might need to add a touch more liquid. Let me know if you try it and how it turns out.

    1. Hey Kim – I’m not sure as the microwave would likely cook the egg so you’d have scrambled eggs in your oatmeal. You need to stir the oatmeal while it’s cooking in order for the eggs to blend into the oats.

  28. 5 stars
    I was a bit unsure about eggs in my oatmeal but as I had a little bit of everything except the bananas(I am not a fan), I decided to give it a go and oh my gosh🤯 talk about delish. Only minus is I dont like my oatmeal thick but the fluffy makes up for it a bit. Next time I do this, I am going to try for little clumps of egg in it. Thanks for this.

  29. I love this recipe and eat almost everyday!!! Would it be possible to freeze some and take with me on a plane. Would it be ok out for 6 hrs in my luggage?

    1. Hey Heather – I think it would be okay since the oats would be frozen and thawing on the plane, but if the oats thaw quickly and are left out for too long it could develop bacteria and go bad. Let me know how it goes if you test it out!

  30. 5 stars
    I have made mt oats with PB2 and I have also prepared them for tomorrow morning. I am sitting here wondering how I might get through to tomorrow morning without actually eating them. They look so good. Thank you

  31. 5 stars
    Hi, Brittany Mullins
    This was incredible. Probably one of the most delicious meals I’ve ever made. I made a rookie mistake and cooked the eggs a LITTLE too long and they were no longer runny. But that’s ok. This just means I will have to try again soon! So good. What a delicious collection of egg recipes for spring and anytime of year! I especially love that 6 Ways to Make Hard Boiled Eggs recipe Thanks for this recipe!

    1. Woo!! So glad this recipe was a hit, Ethelyn! Thanks for trying it and coming back to leave a review. It means so much to me!

  32. 5 stars
    Hi Brittnany,

    Thank you for a great recipe. I am not a huge fan of oatmeal but am trying to incorporate it into my diet to manage my elevated cholesterol. I wanted an oatmeal recipe that had a good amount of protein and was only slightly sweetened—and your recipe hit the mark! I do recall from my childhood that my mother would add a whole egg when she made oatmeal for herself. What are your thoughts on how to tweak this recipe to make a healthy oatmeal breakfast cookie? Many breakfast oatmeal cookie recipes have too much sugar and not enough protein.

  33. Question – does this recipe taste “eggy”? I don’t like the taste of eggs but I love the idea of making my oatmeal more nutritious w added protein.

    1. I haven’t tried freezing it before and I’m not sure if the texture would turn out weird or not. Let me know if you end up trying it and how it turns out!

  34. 5 stars
    This is a standard to add egg white to oatmeal. It makes it fluffy and increases the volume too. I often add shredded zucchini to this as well. I will make it with some added pumpkin and spice or make it savory, A favorite

  35. 5 stars
    Delicious!! I used equal parts half & half and water for the liquid and instead of bananas (just because I didn’t have any on hand) I used raisins, cinnamon, and nutmeg. Let me tell you, this was amazing!! I love think oatmeal to begin with, and this is so fluffy too 🙂 I used Swerve to sweeten, and a touch of vanilla to round out the flavors. I will absolutely make this from now on instead of regular oatmeal! Thank you for a wonderful recipe Brittany!!

    1. Yay!! I’m so pumped that this oatmeal was a hit, Regina! Thanks so much for trying out and coming back to leave a review + star rating. It means so much to me!

  36. 5 stars
    Can you do the same thing but with steal cut oats? Have you tried it? I’ve been eating with rolled but I’m interested if anyone has done with steal cut…

  37. 5 stars
    One of my favourite ways to make oatmeal! As a person who doesn’t like eggs, I was sceptical but the eggs add a wonderful fluffy texture and bonus extra protein. Thank you for this wonderful recipe! I always top with banana and almond butter.

    1. Ah yay!! So happy to hear this oatmeal was a hit, Lindsey. Thanks so much for trying it out and coming back to leave a review. It means so much to me!

  38. 5 stars
    Brittany does it again!!! This oatmeal was amazing. I was honestly skeptical of adding egg whites and thought it might be weird but oh my goodness- the oats were fully and light, and I absolutely could not taste the eggs at all! I followed the recipe exactly except I used the entire banana. I topped it with a tbs of chopped walnuts and 1/2 c blueberries. Such a winner!!! I loved it. Thank you so much.

    1. Woo! This makes me so happy, Jackie. I’m glad this recipe was a hit for you. Thank you for sharing your review, I really appreciate it.

  39. 5 stars
    This worked so well! The oatmeal was better with the egg whites than without, and hooray for the protein. I used water (will try with some sort of milk next time), 1/2 T. brown sugar instead of banana, 2 egg whites and some cinnamon.

    1. Hi Anna! I’m so glad this recipe worked for you! Thank you for sharing your substitutions and leaving a star rating. I appreciate it!

  40. 5 stars
    I doubled the recipe and substituted frozen blueberries for bananas in the cooking process. It was very tasty I also added protein powder after it was cooked. Very tasty.

    1. YUM! I am excited to hear that you are enjoying this recipe, Pat! Thank you for your review & star rating, I so appreciate it.

    1. YUM! I am so happy that this recipe was a hit, Lynn. Thank you so much for your review + star rating, I really appreciate it!

  41. 5 stars
    I have to admit that I was skeptical about putting egg whites in my oatmeal but after reading all the positive reviews, I figured everyone couldn’t be wrong. So, I not only added egg whites but I used your other oatmeal recipe, too, that calls for adding Greek yogurt. The end result was absolutely delicious! The oatmeal turned out so thick and fluffy. This is my new favorite way of making oatmeal now. It also kept me full from morning until close to 4 PM!

    1. Yum! I am so happy to hear that this recipe is a hit, Sara. Thank you so much for giving it a try and coming back to leave your review + star rating, I really appreciate it!

    1. Yay! So glad you loved this oatmeal, Kristen. Thanks for coming back to leave a review. I so appreciate it!

  42. 5 stars
    Made this for my mom and she loved it!! I also added blueberries, maple walnut butter, apple pie spice, flax and a few drops of Stevia to make it sweeter. Those don’t really effect the actual recipe that much their just add ons lol. Thanks for sharing! Next time I’ll make it for myself too bc it looked super yummy! It was so thick and creamy.

    1. Aw yay! I also glad this recipe is a hit, Abby! Thank you so much for sharing your review & star rating, I really appreciate it.

    1. Yay! I am excited to hear that you are loving this recipe, Jane. Thank you so much for your review + star rating, I really appreciate it!

    1. YUM! Sounds delicious, Sisi. Thank you so much for coming back and sharing your review + star rating, I really appreciate it!

    1. I am so glad to hear you are enjoying this recipe! Thank you for your review + star rating, I appreciate it.

  43. 5 stars
    This was very warm, creamy, and pleasing. I made the recipe exactly, using unsweetened vanilla almond milk and eggbeaters original. Added blueberries after the egg whites to warm them and topped with smooth peanut butter for some healthy fats. This was an excellent meal option now that I’m trying to lower my cholesterol as there is no cholesterol or saturated fat. My husband liked it even more than I did! Thank you. I’d never think to put egg whites in this.

    1. Ah yay! I am so glad that you and your husband are enjoying this recipe, Amylee. Thank you so much for sharing your review + star rating, I so appreciate it!

  44. 5 stars
    Love this oatmeal and make it or the pumpkin one pretty often, It is a standard. I usually add some peanut butter made with one of the powdered peanut butter. I use a few tabs of egg whites.

  45. I want to make these but was wondering if I can make them then store in the fridge as overnight oats?

    1. 5 stars
      This oatmeal is actually so good! I usually add a bit more water because I also add protein powder and it turns out great every time. Sometimes I will do a whole egg instead of just egg whites and it pretty much tastes the same. If you do accidentally scramble the eggs, add a bit more water and continuously whip it and the egg should mix in just fine! Thanks Brittany for another delicious and healthy recipe!

      1. Aw yay! This means so much to me, Ans. I am so glad you are loving this recipe and it is a hit for you. Thanks so much for sharing your review + star rating, I truly appreciate it!

    1. Amazing! Glad you have this one a try and it turned out amazing for you. Thanks for your review & star rating, it means so much to me!

    1. YAY! I am so excited you are loving this recipe, Jess. Thank you for sharing your review + star rating, I really appreciate it!

  46. 5 stars
    I loved these. The texture was great and they were easy to make. I ate them over an hour ago and haven’t gotten hungry yet. With just regular oatmeal I’d already be looking for a snack.

    1. YUM! I am glad you are loving this recipe and it turned out fantastic for you. Thanks so much for sharing your review + star rating, I truly appreciate it!

  47. Love this recipe!! Just one question, is it really meant to be one serving? My husband and I shared it and I’m having a hard time just getting through half.

    1. I am so glad you are loving this recipe, Sheryl. Yes, this recipe is supposed to be just one serving, but I am glad you were able to share!