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 have a growing list of posts that I need to write so I want to keep 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.

Adding Egg Whites

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. 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.

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

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 oatmeal you like. I’ve tried it with my peanut butter chia oatmeal and it worked like a charm.

Hand holding a bowl of egg white protein pumpkin oatmeal topped with granola, peanut butter and pecans.

More Oatmeal Recipes:

If you make this protein pumpkin oatmeal with egg whites be sure to leave a comment and star rating below letting us know how it turned out. Your feedback is so helpful for the EBF team and our readers!

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

Protein Pumpkin Oatmeal

  • Author: Brittany Mullins
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 1 bowl
  • Diet: Vegetarian


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!


  • 1/2 cup old-fashioned rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/2 cup water
  • 1/2 ripe banana, sliced
  • 1/4 cup pumpkin puree (canned or fresh)
  • 1/4 cup liquid egg whites or 2 egg whites from whole eggs
  • 1 teaspoon vanilla
  • 1/2 teaspoon pumpkin pie spice
  • pinch of sea salt
  • sprinkle of extra cinnamon
  • toppings: almond butter, granola and pecans


  1. Heat on stovetop: In saucepan over high heat, combine the almond milk, water, banana slices, pumpkin puree, pumpkin pie spice, salt and cinnamon. Bring to a boil.
  2. Cook: Once boiling, add the oatmeal. Turn the heat down and cook until most of the liquid is absorbed (about 5-6 minutes).
  3. Stir in egg whites: 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.
  4. Serve: 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!
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American


  • Serving Size: 1 bowl without toppings
  • Calories: 286
  • Sugar: 11g
  • Sodium: 310mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Carbohydrates: 47g
  • Fiber: 9g
  • Protein: 14g

Keywords: protein pumpkin oatmeal

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

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

      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. 🙂

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

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

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

      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

    4. 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! 🙂

    5. Sally
      November 4, 2019 AT 9:41 pm

      Can I add egg yolks to it too?

      1. Brittany Mullins
        November 4, 2019 AT 10:05 pm

        Totally! I would do 1-2 full eggs.

    6. Kim
      November 20, 2018 AT 2:07 pm

      This is delicious & it kept me full all morning. I will definitely make this again.

    7. Frances
      May 17, 2018 AT 5:24 pm

      A favorite oatmeal combination. Like the beaten egg in this as it makes it light and also keeps me going longer then usual before I get hungry.

    8. Turtle
      January 3, 2018 AT 5:50 pm

      I don’t actually use a pan at all to prepare my oatmeal, have always just poured boiled water over the oats and fixins on my bowl and covered for a few minutes – less cleanup! That said, however, I may just start using a pan too, in order to add the eggs. Gonna try it, have an apple waiting!

    9. Beth
      January 3, 2018 AT 3:26 pm

      can you use 1 minute quick cooking oatmeal with the egg or wouldn’t that work? I don’t want salmonella. What brand gluten free oats do you use? Why do you avoid gluten?

      1. Brittany Mullins
        January 3, 2018 AT 3:49 pm

        Totally. Just be sure the egg is cooked through. I think it should work fine!

        I was avoiding gluten because of a doctor recommendation. I had high inflammation levels and he thought eliminating gluten would help. I was 100% gluten-free for over a year and now I eat it sparingly.

    10. Laurel
      November 10, 2017 AT 6:15 am

      I used to make 3-4 servings of oatmeal then daily mix 1 serving oatmeal with an egg and whatever else then pop in microwave. Mixing egg into cold oats eliminates problem of separation and is very quick in am.

      1. Turtle
        January 3, 2018 AT 5:52 pm

        I do my teff/pat groats/etc. porridge that way too, except didn’t know I could add the egg afterwards. Thanks!

    11. Stacy
      November 9, 2017 AT 5:48 pm

      Can this be made with whole milk instead of almond milk?

      1. Brittany Mullins
        November 12, 2017 AT 10:44 am

        Totally! Any milk will work great.

    12. Nicole @ Bento Momentos
      November 8, 2017 AT 11:58 am

      Yum! It’s definitely important to keep whisking the egg whites. Eggy oats aren’t too palatable. 🙂

    13. Shelah
      May 13, 2015 AT 4:11 pm

      Can you make this with one whole egg instead of whites only? I love my yolks 🙂

      1. Brittany Mullins
        May 16, 2015 AT 4:35 pm

        Definitely! Whole eggs will work just fine.

    14. Maki Shewfelt
      April 15, 2015 AT 12:51 am

      Can you make,this with steel cut oats?

      1. Brittany Mullins
        April 15, 2015 AT 10:21 am

        Totally. They will just take longer to cook.

    15. Michelle
      December 14, 2014 AT 10:50 am

      Any way these can be made in the microwave?

    16. nicole
      November 3, 2014 AT 9:07 am

      can this be done with steel cut oats as well?

      1. Brittany Mullins
        November 3, 2014 AT 10:14 am

        Sure! You’ll just have to cook the oats longer.

    17. Monique @ Ambitious Kitchen
      October 27, 2014 AT 5:56 pm

      This looks absolutely scrumptious.

    18. Christine
      October 26, 2014 AT 12:55 pm

      Anyone has tried making it in advance?

    19. purelyelizabeth
      October 24, 2014 AT 2:29 pm

      This looks great! I love the addition of the egg whites as well, packs in some protein. I am always looking for new oatmeal recipes, especially with pumpkin now that it is fall!

    20. Cathy
      October 23, 2014 AT 9:39 am

      I was hesitant to try this, but wow! I’m shocked at how big the portion was and how amazing it tastes! Thanks!!! Any thoughts on an apple version?

      1. Brittany Mullins
        October 23, 2014 AT 10:31 am

        So glad you liked it, Cathy. It’s funny that you asked about an apple version because I just made one this morning. I used 1/2 of a chopped fuji apple and added it in at the same time you’d normally add the banana and pumpkin. I used cinnamon and a little sea salt for the seasoning. The rest of the ingredients were the same. Maybe I should post this recipe too. 🙂

    21. Taylor
      October 21, 2014 AT 9:17 am

      This is so good! I tried making egg white oats one time before and I ended up with oatmeal and chunky egg whites. This time it worked! They are so fluffy. 🙂

    22. Dani
      October 20, 2014 AT 4:18 pm

      Oh my gosh, I recently started a food blog and I posted a VERY similar recipe as my “hello blog world” post! Love it, and love your idea of adding in actual pumpkin seeds!

      1. Brittany Mullins
        October 23, 2014 AT 10:43 am

        Good minds think alike. 🙂

    23. Mintstygram
      October 20, 2014 AT 11:41 am

      I have the exact same question!

    24. Carrie
      October 20, 2014 AT 10:41 am

      I love adding egg whites to oats– adds a nice flavor, fluff and protein!

    25. Alex
      October 20, 2014 AT 10:36 am

      What a great way to make oats have a little more sticking power throughout the day! This sounds like a delicious, filling breakfast. I must give this a try with all the fall inspired flavors. Are you buying certified gluten-free rolled oats now with the recent diagnosis from your functional medicine doctor?

      1. Brittany Mullins
        October 20, 2014 AT 1:53 pm

        Yeah, I’ve always tried to buy gluten-free oats so luckily that wasn’t a big change for me. 🙂

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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!