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?
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.
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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.
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
- Egg White Omelette
- Egg White Bites (Starbucks Copycat)
- Protein Pancakes
- Egg and Oatmeal Combo Bowl
- Blueberry Breakfast Salad
More Popular Recipes
- Whipped Peanut Butter Yogurt Bowl
- Protein Pumpkin Oatmeal (with egg whites too!)
- Coconut Flour Pancakes
- Baked Avocado Eggs
- Protein Balls
- Easy Baked Oatmeal
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Egg White Oatmeal
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
Nutrition information is automatically calculated, so should only be used as an approximation.
Like This Recipe? Rate & Comment Below!
Really good!I used your suggestions of half milk (I used almond) and water and also added maple syrup!
Ah yay! So happy to hear this recipe was a success, Tre! Thanks so much for the review 🙂
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.
Hey Kim – So glad you’ve been enjoying this recipe! I do have a few breakfast cookie recipes you can check out: No-Bake Protein Cookies, Carrot Cake Breakfast Cookies and Sweet Potato Breakfast Cookies. Hopefully those are helpful!
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!
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!
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
Can’t wait to hear what you think!!
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?
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!
Can’t wait to try! Can leftovers be kept (how, frig, frozen?), For how long?
Thanks, Kathy
Leftovers should keep for 2-3 days in the fridge and up to one month in the freezer.
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.
I’m so glad you enjoyed this recipe, Neeola! Thanks for the review 🙂
Is there a way to do this in the microwave?
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.
Delicious!!! Loved the idea of incorporating the egg whites! Brilliant!
How could I make a chocolate version of this oatmeal?
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.
Absolutely delicious! I will be making this every morning from now on 🙂
Yay! That makes me so happy to hear, Kelly! Thanks for the review. I really appreciate it!