Protein Pumpkin Oatmeal



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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!!

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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

Be sure to check out all of my oatmeal recipes as well as all of the protein recipes here on EBF!

4.19 from 32 votes

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!
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 1 bowl



  • 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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: protein pumpkin 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!

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Recipe Rating


  1. Gone Girl was such a great read.

    This looks amazing. I love how oatmeal tastes, but I’m someone who has to have protein in the morning or I’m ravenous an hour later. I’ll have to try adding egg whites sometime.

  2. Have you ever tried making these the night before & reheating in the morning? Overnight oats (with yogurt) are my go-to because I can do the prep at night, but I’d love to try (1) a warm version and (2) using egg whites as the protein bump!

      1. Hey Kim – I haven’t made these the night before, but you could certainly do that! I would just store them in an airtight container in the fridge overnight. 🙂

  3. This sounds fantastic! I am about to head to the airport for my flight back home after a weekend conference – Denver to South Carolina on the RedEye. I too planned on sleeping, but I started Gone Girl 2 days ago and don;t know if I’ll be able to put it down for the flight home!! I’ll have to try this recipe at home after I’m out of my sleep coma to help restore me 😉

  4. I made this for breakfast this morning and it was so good! Thanks for the recipe. I am looking forward to seeing Gone Girl too. The book was such a page-turner! Have a great week.

    1. I’m so glad that you liked the oats with egg whites mixed in, Lauren. Thank you for trying the recipe. We went to see the movie last night — it was good!!

      1. 4 stars
        Nice and creamy, and very filling. I though it needed honey, seeds and nut butter to add some flavour as I found it needed more flavour. Good way to use leftover egg whites!

  5. 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?

  6. 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!

  7. 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. 🙂

  8. 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. 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. 🙂

  9. 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!

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

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

  12. 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. 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.

  13. 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!

  14. 5 stars
    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.

  15. 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. 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

  16. 5 stars
    When you calculate nutrition of one bowl … is that 1 cup ? What would the measurement be ? Thanks , it’s delicious

    1. I’m not sure how it would turn out with an egg substitute, but you’ll have to let me know if you try it!

  17. Just made this on a cold rainy day and loved it! I have made a handful of your oatmeal recipes. This was so flavorful and filled me up until lunch! Thanks!

    1. Oh yay! So happy to hear you enjoyed this protein pumpkin oatmeal, Mehta. Thanks so much for trying it out and coming back to leave a review. I really appreciate it!

    1. Hi Indy – I am not sure how this would turn out with a flax egg, if you choose to try it, I would recommend one Flax Egg per egg white. Let me know how it turns out!

  18. 5 stars
    This was such a tasty and filling breakfast and super easy! I added half a scoop of vanilla protein powder for some extra protein and a bit of sweetness, highly recommend! Thanks!

    1. Delicious! I am so glad you found this recipe and are loving it, Sophie. Love that you were able to add some extra protein in it as well. Thank you for sharing your review & star rating, I really appreciate it!