Thick and Fluffy Egg White Oatmeal
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Published Apr 24, 2019, Updated Aug 30, 2023
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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.
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
Be sure to check out all of my egg white recipes and all of the popular breakfast recipes here on EBF.
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.
These were super delicious and really easy to make.
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!
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!
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!
Hi there! Does this nutrition info include the 1/2 banana? Thanks!
Hi! Yes it does include the banana! Enjoy.
Another cracking recipe thank you.
Made the recipe as is and it is so delicious! Great way to add more protein to breakfast.
Yay! So glad you loved this oatmeal, Kristen. Thanks for coming back to leave a review. I so appreciate it!
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.
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.
This sounded so different. Had to try! I was pleasantly surprised! Definitely will make again! Thank you!
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!
These were sooo yummy!! I added apples into mine and it was perfect! Will definitely make again!
YUM! Sounds delicious, Sisi. Thank you so much for coming back and sharing your review + star rating, I really appreciate it!
The banana was such a good touch! I’d never thought to cook it in the oatmeal
I am so glad to hear you are enjoying this recipe! Thank you for your review + star rating, I appreciate it.
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.
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!