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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4.45 from 168 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. 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.

  2. 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!

  3. 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!

  4. 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!

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