Protein Pumpkin Oatmeal


This protein pumpkin oatmeal with egg whites is loaded with pumpkin flavor and protein. The secret is whipping egg whites into the oats while they cook!

I’m keeping things short and sweet today with a quick and easy breakfast recipe that I’ve been loving this fall. There’s pumpkin involved and it’s packed with a hefty dose of protein. Get excited because it’s good!!

Protein egg white pumpkin oatmeal topped with peanut butter, granola, and pecans.

I’ve been making egg white oatmeal for years but hadn’t had them in a while since I don’t typically eat hot oatmeal over the summer. I’m all about overnight oats or smoothies when it’s hot out.

Julie’s post for Three Minute Egg White Oatmeal inspired me to bring back the egg white oats and I figured now would be a great time to share the recipe.

Pumpkin protein oatmeal topped with granola, peanut butter, and pecans.

How to Add Egg Whites to Oatmeal

I know adding egg whites to your oatmeal sounds a little odd if you’ve never done it before, but it’s actually pretty awesome and totally safe! You end up with a nice and fluffy (not to mention filling) bowl of oatmeal.

The key is to avoid scrambling the egg whites. To do this, you simply have to continuously stir/whisk the egg whites while you’re adding them to the saucepan and as they cook.

Trust me on this… one time I got distracted and didn’t keep up with the stirring… I ended up with a bowl of oatmeal + scrambled egg white chunks. Not so appetizing. Don’t worry though, if you take my advice and follow the recipe, you’ll end up with a delicious looking bowl of protein oats like what you see below. Pinky promise. 😉

I’m loving this pumpkin version, but you can add egg whites to whatever flavor of oatmeal you like. I’ve tried it with my peanut butter chia oatmeal and it worked like a charm.

Hand taking a spoonful fo protein pumpkin oatmeal. A mug of almond milk is to the side.

Here’s What You Need For Pumpkin Protein Oatmeal

  • old fashioned rolled oats – rolled oats make for a super creamy bowl of oatmeal and are my personal favorite type of oatmeal! If you’re looking to use steel cut oats, try this pumpkin pie oatmeal instead.
  • almond milk and water – the liquid you’ll cook the oats in. You can also use all milk if you’d like your bowl of oatmeal to be extra creamy or all water for a lower calorie option. Unsweetened almond milk is my favorite for oatmeal.
  • banana – half of a banana, sliced gives these oats an added boost of sweetness and additionally makes them super creamy.
  • pumpkin puree – make homemade pumpkin puree or use store bought. If you are using canned, make sure it’s pumpkin and not pumpkin pie filling! Pumpkin pie mix has added sugar!
  • egg whites – the protein punch this oatmeal gets! You can either use liquid egg whites or 2 egg whites from whole eggs. Avoid creating scrambled eggs in your oatmeal by watching closely and mixing continously!
  • pumpkin pie spice – make your own or you can also buy a pre-made blend.
  • vanilla – a flavor enhancer!
  • sea salt – just a hint to bring all of the flavors together.
  • cinnamon – compliments the pumpkin flavors perfectly.
  • almond buttergranola and pecans – feel free to use your favorite toppings, these are what I used!
Hand holding a bowl of egg white protein pumpkin oatmeal topped with granola, peanut butter and pecans.

More Oatmeal Recipes

Protein Pumpkin Oatmeal

4 from 12 votes
This protein pumpkin oatmeal with egg whites is loaded with pumpkin flavor and protein. The secret is whipping egg whites into the oats while they cook!
Protein egg white pumpkin oatmeal topped with peanut butter, granola, and pecans.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 bowl


  • ½ cup old fashioned rolled oats
  • ½ cup unsweetened almond milk
  • ½ cup water
  • ½ ripe banana, sliced
  • ¼ cup canned pumpkin or homemade pumpkin puree, canned or fresh
  • ¼ cup liquid egg whites or 2 egg whites from whole eggs
  • 1 teaspoon vanilla
  • ½ teaspoon pumpkin pie spice
  • pinch of sea salt
  • sprinkle of extra cinnamon
  • toppings: almond butter, granola and pecans


  • In saucepan over high heat, combine the almond milk, water, banana slices, pumpkin puree, pumpkin pie spice, salt and cinnamon. Bring to a boil.
  • Once boiling, add the oatmeal. Turn the heat down and cook until most of the liquid is absorbed (about 5-6 minutes).
  • Add vanilla and egg whites into the oats and stir/whisk constantly. Stirring will keep the egg whites from cooking so that they 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 almond butter, granola and pecans, but feel free to use a variety of nuts, nut butter or sweeteners. Enjoy!


Serving: 1bowl without toppings Calories: 286kcal Carbohydrates: 47g Protein: 14g Fat: 5g Saturated Fat: 1g Sodium: 310mg Fiber: 9g Sugar: 11g
Course: Breakfast
Cuisine: American
Keyword: protein pumpkin oatmeal


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Recipe Rating

    1. Caitlyn
      September 16, 2021 AT 1:42 pm

      Hi there! Can this be made as a meal prep for the week or is it best to make it for the same morning?

      1. Brittany Mullins
        September 20, 2021 AT 7:24 pm

        I think it’d be fine to make ahead of time for meal prep!

    2. Jeanie Leew
      December 2, 2020 AT 1:13 pm

      5 stars
      When you calculate nutrition of one bowl … is that 1 cup ? What would the measurement be ? Thanks , it’s delicious

      1. Brittany Mullins
        December 3, 2020 AT 12:24 am

        It’s about a 1/2 cup give or take. 🙂

    3. Lauren
      October 6, 2020 AT 9:55 am

      4 stars
      Delish and protein packed: great for a post run meal.

    4. Haleigh
      April 17, 2020 AT 5:44 pm

      5 stars
      This was delicious!! I eat oatmeal every day (I guess you could say I’m obsessed) and this was an awesome variation of it!! So yummy and filling!!

      1. Brittany Mullins
        April 17, 2020 AT 6:37 pm

        Yay!! I’m so glad you tried the egg white version and liked it. Thanks for trying it and for coming back to leave a comment + star rating. I really appreciate it. <3

    5. Michelle
      January 4, 2020 AT 9:11 am

      Just made this for breakfast – delicious!! Perfect for a rainy January morning. Thank you!

      1. Brittany Mullins
        January 6, 2020 AT 12:41 pm

        Yay!! So glad you tried and enjoyed this recipe, Michelle! 🙂

4 bowls of oatmeal topped with a variety of fruit, nuts, nut butter, chocolate chips and toppings.



Eating oatmeal doesn’t have to be boring!



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