Egg White Oatmeal
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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 easy to meal prep!
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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 high-protein 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, milk, and your favorite toppings, it’s both simple and tasty!
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!
This recipe is gluten free and can be modified to be dairy-free as well. It’s so easy to make right on the stovetop in a small pot and it comes together in minutes! That’s why I love this oatmeal with egg whites!
liz’s tips for 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 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 add flavor, but fresh fruit (apples, berries, bananas, etc) and nut butter (peanut or almond butter) make this egg white oatmeal so much better! You can stir in some vanilla extract, cocoa powder, or even some chia seeds! This is a healthy breakfast option with a lot of room to modify it to your preference.
Ingredients:
Substitutions:
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 until the very end to add the egg whites in because steel cut oats take much longer than old fashioned oats to cook. We also love these baked steel cut oats.
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 non-dairy! Try our homemade Walnut Milk or Almond Milk.
Spices: You can skip the spices if you don’t have them.
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 to keep the creaminess of the oats.
Protein Powder: The egg whites add protein to this recipe, but if you prefer protein powder, try Protein Overnight Oats or Protein PB Oatmeal.
How to make
It’s not hard to add egg whites to your oatmeal, but the key is in the timing. You don’t want to overcook the egg whites because they will make an unpleasant texture.
- Heat 3/4 cup of milk in a pan.
- Once the 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 liquid is just about absorbed in oatmeal, stir in egg whites, cinnamon, ground ginger + honey and remaining 1/4 cup of milk to get a nice creamy consistency.
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 to 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 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 much more filling.
- 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!
Storage Options:
Refrigerator: This egg white oatmeal will keep in the refrigerator for up to 3 days.
Freezing: I haven’t tried freezing this egg white oatmeal, but I wouldn’t recommend it.
Reheating: You can reheat this egg white oatmeal in the microwave or on the stove.
Other healthy oatmeal recipes:
We love oats for breakfast! Here are some of our favorite Healthy Oatmeal Recipes to Lose Weight.
Egg White Oatmeal
Ingredients
- 1 cup milk
- ½ cup old fashioned rolled oats
- ¼ cup liquid egg whites
- 2 teaspoons honey
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
Instructions
- Heat 3/4 cup milk in pan. Once the 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 liquid is just about absorbed in the oatmeal, stir in egg whites, cinnamon, ginger + honey and remaining 1/4 cup 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
- 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!
- You can stir in some vanilla extract, cocoa powder, or even some chia seeds! This is a healthy breakfast option with a lot of room to modify it to your preference.
I was skeptical, but I’ve been on a full liquid diet for a WHILE now and was looking for something that would be filling. Now, I’m on this diet, trying to GAIN weight, so I did pack in some healthy fats. I used full-fat milk, and stirred in some cream, butter, and natural brown sugar at the end. DELICIOUS and filling!
So glad you liked it, Amanda! thanks!
I just discovered egg white oatmeal and I do
make them with steel cut oats. I cook the oats and once they are done, take them off the heat and slowly pour in the egg whites while constantly stirring. I prefer my oats savory and it works great.
Glad you like it, Laura! That sounds delicious!
Great method! These are delicious. I used maple syrup to sweeten and chopped pecans on top.
So happy you liked it, Cori!
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!
So glad you liked it!
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.
Glad you liked it, Sophia! Thank you!
Love this recipe!
Thank you. so much! Glad you like it!
Just made this with the half egg i had left from baking and used half a cup of oats instead! It worked! I couldnt taste the egg at all!!
So glad you enjoyed it, Dandre!
Thanks for posting this, I appreciate how you took photos of each step of the process! Makes it less intimidating to try
So glad it was helpful, Lisa!
This is my new favorite breakfast!
So glad you like it, Stacy!
Quick and easy to make. Great way to get some extra protein in!
So glad you liked it, Carly!
I literally could not even taste the eggs. Loved it! Will be making again.
Yay! It’s such a great sneaky way to get in protein 🙂
Could these be prepped and warmed up the next day or two?
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!
Amazing! I am obsessed
So glad you like it, Ana!
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!
So glad you liked this, Jacqueline! The chai spice sounds like such a yummy addition! Thanks for trying!
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💕💕
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!
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.
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!
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!
So glad you like it, Sara! It’s perfect for a protein packed breakfast 🙂
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! 🥳
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!
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!
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!
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.
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.
Okay! That makes total sense! I just thought I was missing something somewhere! lol I actually came back today to grab the recipe and make it again!
Enjoy!!
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?
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! 🙂
Is it possible to make this recipe in the microwave? If so, can you please provide instructions? Thank you!
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!
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!!
So glad you liked it, Kat! That sounds delicious!
Hey there. 1/4 what for the egg whites? I’m assuming a 1/4 cup?
Oh no!! That was totally a typo on my end, I just updated it. Yes, it is 1/4 cup. Sorry about that!
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!
Thank you so much Eileen!! Hope you love it 🙂
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!
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!