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Egg White Oatmeal

Dairy FreeGluten Free
|
WW Freestyle Points 7
|
Calories 266kcal

Last updated on 50 Comments

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This Egg White Oatmeal Recipe is an easy, high protein breakfast you’ll love. Made with only a few simple ingredients and great for meal prepping! You can’t even taste the eggs!

a white bowl filled with egg white oatmeal, topped with strawberries and nut butter

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I’ve always loved oatmeal, but let me tell you – I ADORE egg white oatmeal. It’s one of my favorite sneaky ways to add extra protein to my breakfast.

This Egg White Oatmeal recipe is super simple to make, and will quickly become one of your favorite breakfasts.

Made with only a few ingredients like oats, egg whites, almond milk and your favorite toppings – it’s simple and tasty!

A gold spoon holding up a spoonful of egg white oatmeal.

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For me, oats are the ultimate comfort food. They’re warm, cozy, and so filling. Especially when you pile them high with tons of toppings or fresh fruit!

The only downside to oatmeal is that it’s a total carb overload. Now, don’t get me wrong – carbs are great, but in order to keep you feeling full and have a complete meal – you need protein and healthy fats to go with them!

That’s why I love this oatmeal with egg whites!

Ingredients in Egg White Oatmeal:

To make egg white oatmeal you’ll need:

Ingredients for how to make egg white oatmeal

How to make egg white oatmeal

It’s not hard to add egg whites in your oatmeal, but the key is in the timing. You don’t want to over cook the egg whites because they will get rubbery. 

  1. Heat 3/4 cup almond milk in pan.
  2. Once almond milk is boiling, add in oats and cook on medium heat for 8-10 minutes until almost all of the milk is absorbed.
  3. Once all of the almond milk is just about absorbed in oatmeal, stir in egg whites, cinnamon, ground ginger + honey and remaining 1/4 cup almond milk.
Egg white oatmeal with cinnamon and egg whites stirred in.

Your egg white oatmeal should look fluffy and you shouldn’t be able to tell there are eggs in it!

Why should you add egg whites to oatmeal?

  • Added protein – Adding egg whites in your oatmeal can add an extra 10-20g of protein depending on the amount that you add! This recipe calls for 1/4 cup, but I have added up to 1/2 cup of egg whites to my oatmeal and it’s still been delicious! Since oatmeal is typically a carb heavy meal, this helps to make it a more balanced meal.
  • Added fluffiness – Adding egg whites to your oatmeal helps it be more ‘fluffy’ and dense!
  • No taste– Egg whites don’t taste like anything, so why not add them!?

What’s the texture of egg white oatmeal?

Honestly, you really can’t tell much of a difference between regular and egg white oatmeal. The texture of the oats gets a little bit fluffier but overall is pretty similar to regular oatmeal!

A small white bowl filled with egg white oatmeal with a gold spoon off to the side taking a spoon out of it.

Tips for making Egg White Oatmeal:

  • Make sure you stir the oatmeal consistently when you pour in the egg whites. If you don’t stir the egg whites, they will cook up unevenly and you’ll wind up with oats and scrambled egg whites.. I promise you don’t want this!
  • Load up on the toppings! The honey, cinnamon and ginger definitely add flavor – but fresh fruit and nut butters make this egg white oatmeal so much better!

Substitutions with egg white oatmeal:

Quick Cook Oats: I haven’t tried this recipe with quick cook oats but I think it would work! You’ll probably need to adjust the cooking time by a few minutes less

Steel Cut Oats: I haven’t tried this recipe with steel cut oats, but it may work. I would wait towards the very end to add the egg whites in because steel cut oats take much longer than old fashioned oats to cook.

Sweetener: You don’t have to add a sweetener to this recipe. You can also sub maple syrup or sugar free sweetener

Milk: Any milk will work – dairy or nondairy!

Can you make these in the microwave? Yes, you can, but I don’t recommend it. Microwaving these oats definitely changes the texture and makes them more ‘eggy’ in my opinion. If you want to microwave follow the instructions on your container and simply stir in the egg whites with the liquid. 

A close up shot of egg white oatmeal in a white bowl on a blue background.

Click here to pin this recipe for later.

Other healthy oatmeal recipes:

a white bowl filled with egg white oatmeal, topped with strawberries and nut butter
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4.92 from 23 votes

Egg White Oatmeal

This Egg White Oatmeal Recipe is an easy, high protein breakfast you’ll love. Made with only a few simple ingredients and great for meal prepping!
Course Breakfast
Cuisine American
Keyword egg white oatmeal, oatmeal with egg whites
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 serving
Calories 266kcal
7
WW Freestyle Points 7
Author The Clean Eating Couple

Ingredients

Instructions

  • Heat 3/4 cup almond milk in pan. Once almond milk is boiling, add in oats and cook on medium heat for 8-10 minutes until almost all of the milk is absorbed.
  • Once all of the almond milk is just about absorbed in oatmeal, stir in egg whites, cinnamon, ginger + honey and remaining 1/4 cup almond milk.
  • Stir constantly for 2 minutes over medium heat until everything is combined and egg whites have cooked. The oatmeal should be smooth and pull away from the pan when stirring.
  • Serve with nut butter or fresh berries of your choice!

Video

Notes

Tips for making Egg White Oatmeal:
  • Make sure you stir the oatmeal consistently when you pour in the egg whites. If you don’t stir the egg whites, they will cook up unevenly and you’ll wind up with oats and scrambled egg whites.. I promise you don’t want this!
  • Load up on the toppings! The honey, cinnamon and ginger definitely add flavor – but fresh fruit and nut butters make this egg white oatmeal so much better!
WW Freestyle Note: Honey accounts for 2SP, use sugar free syrup or no sweetener if you prefer

Nutrition Facts

Nutrition Facts
Egg White Oatmeal
Amount Per Serving (1 bowl)
Calories 266 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 328mg14%
Potassium 146mg4%
Carbohydrates 40g13%
Fiber 5g21%
Sugar 12g13%
Protein 13g26%
Calcium 321mg32%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

  1. Jacquey

    5 stars
    Hey there!!!
    Just stumbled across your blog! Its super catchy and fun! I love your post about Egg Whites and not getting enough protein so you tried to drink it straight hahaha! I can totally relate! Too funny – I’ve never tried to drink it but even thinking about adding egg whites to my oatmeal has been creeping me out, but your post puts me at ease and I’ll give it a try!
    Thanks so much for sharing!

    Reply

    • The Clean Eating Couple

      Hi Jacquey – this is a MUCH better way to get protein in than trying to drink egg whites straight, lol! I definitely won’t be doing that again! Hope you enjoy it!

      Reply

  2. Eileen

    5 stars
    This is such a great idea! I also love warm oat, I eat them regularly,… but they were always lacking protein.
    Thx for the idea!

    Reply

    • The Clean Eating Couple

      Hi Roxanne – I’ve never tried this recipe in the microwave and don’t think it would work. If you do try it let me know!

      Reply

      • Kat

        5 stars
        I just did this in the microwave and it worked great! I did 1/3c quick oats and 1/2c milk and threw it in the microwave for 2 minutes. It looked weirdly gelatinous. Mixed it up a little and then added a dash of cinnamon and a bit of honey and then 1/4c egg whites and mixed it for a minute or two until it looked like oatmeal. Threw some berries in and it was delicious!!

        Reply

  5. Denise

    Can you make this the night before and just heat it in the microwave the next morning? Or can you make it and then freeze it to eat throughout the week?

    Reply

    • The Clean Eating Couple

      Hi Denise – I haven’t tried either of those methods. I think microwaving it would be ok if you cook it the night before but I wouldn’t recommend freezing it.. I think it would make the texture weird. If you’re looking for something you can make ahead/freeze this Healthy Blueberry Baked Oatmeal might be a better option! I like to add collagen to it for extra protein! 🙂

      Reply

  6. Robyn Brandon

    5 stars
    I love this recipe and have used it a couple of times. I add 1 tbsp of peanut butter, 1 tbsp of chocolate chips, and then use stevia to sweeten it. I couldn’t locate my cinnamon today, so I used “pumpkin pie spice.” It has cinnamon in it, and it turned out awesome!
    I do have a question, though. You stated that adding egg whites can add 15-20g of protein to the oatmeal, but 1/4 cup of egg whites only has about 6 g of protein. Where does the rest of the protein come from? By the time I added everything, I only had about 17g total.

    Reply

    • The Clean Eating Couple

      I’m so glad you like the recipe, Robyn! The pb/chocolate sounds amazing! That was a typo – thanks for calling it out. The original recipe had more egg whites in it, but I’ve since edited it. Per the recipe if you use the exact ingredients I’ve linked this has around 13g of protein total.

      Reply

  7. Darcy

    5 stars
    I love oatmeal but I haven’t eaten it much for years because it would spike my blood sugar with a corresponding low blood sugar an hour or two later. I just tried the egg whites in the oatmeal and problem solved! The added protein turned oatmeal back into my go to breakfast. Definitely can recommend this for people with a gastric bypass and dumping syndrome/hypoglycemia. Thank you!

    Reply

    • The Clean Eating Couple

      I’m so happy to hear this, Darcy! That is awesome! Something that also might help you with upping the protein content further is adding a scoop of collagen peptides. They’re basically flavorless and usually have about 9-10g of added protein!

      Reply

  8. Alicia Chacon

    I was wondering, do you think there would be a significant different taste wise if I made this as an overnight oats recipe instead of eating it warm? Great recipe though! Can’t wait to try it! 🥳

    Reply

    • The Clean Eating Couple

      Hi Alicia – I’m sorry but I haven’t tried making these as overnight oats. I think it might come out a little bit funny, because if the oats absorb the liquid egg whites I’m not sure what would happen in terms of texture. If you try it, let me know!

      Reply

  9. Sara

    5 stars
    This is so creamy and so perfect for getting extra protein in the morning! I may never make oatmeal without egg whites again! Thank you for this recipe!

    Reply

  10. LeighAnne

    Can I make this ahead of time and reheat in the mornings? I love the idea of adding egg whites to oats; but sometime I am rushed in the morning.

    Reply

    • The Clean Eating Couple

      Hi Leigh Anne – I think that would work! I definitely would cook them completely, definitely would try them as overnight oats! Let me know what you think!

      Reply

  11. Joelle Tomasso

    5 stars
    I just want to say thank you for sharing this recipe with us! I am always looking for healthy, satisfying meals and this one checked all the boxes! Even my husband who does not like anything healthy, had this with me for a snack last night & this morning couldn’t wait for me to make again for breakfast! It keeps me full from breakfast til dinner and seems to curve all my sweet cravings! Can’t wait to try more recipes from your blog! So happy I found you guys💕💕

    Reply

    • The Clean Eating Couple

      Thank you so much, Joelle! This message is so sweet. I’m so glad you and your husband enjoyed the recipe and can’t wait for you try more recipes!

      Reply

  12. Jacqueline

    5 stars
    Looking for ways to sneak more protein into my diet since I’ve started eating more plant based (ie. not vegan) and stumbled on this recipe. A typically breakfast for me is egg whites & oatmeal – but combining them had never occurred! Recipe is totally customizable. I left out the sweetener & used a teaspoon of a chai spice blend. Topped with a tablespoon of mixed seeds, a tbsp of golden raisins & a drizzle of PB! So tasty & filling!

    Reply

    • The Clean Eating Couple

      So glad you liked this, Jacqueline! The chai spice sounds like such a yummy addition! Thanks for trying!

      Reply

    • The Clean Eating Couple

      Hi Alexia – I don’t recommend this because I find the egg whites get a little bit of a funny texture, but you can do this if you’d like!

      Reply

  21. Sophia

    5 stars
    I just made this and the oats were so fluffy and good! I also added about a 1/3 cup of cauliflower rice to add even more volume.

    Reply

  22. Carly D.

    5 stars
    I wanted to try this recipe for a while but I was nervous about putting egg whites in my oatmeal. I can’t believe I waited so long! You can’t even taste them! I really liked the consistency and can’t wait to make then again!

    Reply
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