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.
These are delicious! I used the Kodiak protein oats for extra protein. Instead of adding the spices and honey, I added 2 tablespoons of apple butter. Topped it with some walnuts and black berries. I highly recommend 🙂
Delicious!!! I added as recommended almond butter, vanilla, chia seeds and half of an apple. So filling and healthy!! Definitely going to keep the recipe to use frequently.
Hello
Could I meal prep and freeze in portions?
Then reheat it in the microwave xxx
Hi! Pasting the notes we have on storage/freezing below:
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.
So glad I found this recipe. It’s delicious and reminds me of rice pudding. What a smart idea to add more nutrients and protein into oatmeal I will be having this on repeat. Thanks for sharing it.
This was a very tasty way to change up oatmeal. The flavours of the ginger and cinnamon definitely went well together. I chose to use the whole egg and it turned out fine.
Only egg white oatmeal I have ever had turn out and not have the eggs get all clumpy. Best bowl of oatmeal I have ever made it’s so good! Thanks for the awesome recipe 🙂
P.s. I used egg white from my sister’s chickens eggs, it may have made it even better for the creaminess.
I made this recipe with quick oats, and added chia and hemp seeds in the mix for better nutrient content (healthy fats and zinc), I have done overnight oats for a long time and….This one is not my favorite, I do taste the egg whites, I will keep looking for ways to add egg whites on my breakfast.
I haven’t tried this yet but don’t like the idea of pouring slimey egg whites into my oatmeal ! so I am going to whip up the egg whites first and see how that turns out.
Whipping them ahead of time isn’t going to change anything. They get stirred into the oats and cooked regardless. Save a bowl and just pour it in the pot 🙂
This looks really great. Before I cook and rate this after cooking, I have a question. Your egg whites looked milky instead of clear like whites directly from a cracked egg. Also, they poured in and didn’t glop in like a true egg white. How did you get them to pour in so well and mix with the milk so perfectly?
These are egg whites from a carton! I’d recommend those!
That doesn’t sound too appealing sorry
Then don’t make it. If you don’t have anything nice to say don’t say anything at all
Love these but I can’t figure out how to avoid them from ruining my pot and causing hours of scrubbing 🤦🏻♀️
Maybe try using a nonstick pan? We like caraways pans!
If things get stuck to my pan, I leave the burner on low and fill the pan with water and a drop or two of soap. If just the bottom is messy then the water covers 1-2 inches above the bottom. If the top got gunk on it, I fill the pan/pot a bit more (3-4 inches of water) and put a lid on to trap steam and heat. I let it sit while eating and it softens most of the gunk by the time I’m done 🙂
As always another 5 star recipe! Delicious
I’ve been nervous to try egg whites in oats because I am really texture sensitive and DESPISE slimy textures. This came out really well!
I followed the recipe but I used fairlife nonfat milk for an extra 13g protein and I added cinnamon, a pinch of salt, and a couple drops vanilla extract while it cooked. I stirred in 1/4 cup walnut pieces at the end for Omega-3s and 5 more grams protein.
My version ends up at 475c, 30g protein and is delicious!
Thanks for this!
I’ve made this recipe before but I returned to it today after a long absence and wow, is it delicious and easy. And so filling! Just as easy to whip up in real time as it is to meal prep. So good!
I can’t find the WW points in your post. How many points is this recipe?
You can log it into your WW app to find the points. Every plan has different points so we no longer include them.
None of your “browse all” buttons are working. I tried the browse all soups, browse all casseroles, browse all breakfasts and they all just took me back to the main page. Thank you.
The whole family was blown away by your healthy chicken pot pie soup. Magnificent! And so healthy! My 14 year old son wants it for his bday dinner!
So sorry for the inconvenience, Kathleen! We are working on fixing this asap! So happy your family liked it!
I have made my oats with PB2 and I have also prepared them for tomorrow morning. I am sitting here wondering how I might get through to tomorrow morning without actually eating them. They look so good. Thank you
Hope you love them! Thanks, Kenny!
Super yummy and so easy! This was a hit with my hubby too. It will definitely become a regular breakfast item for us!
So glad you liked it! Thank you!
I really love the idea of adding extra protein to my favorite oatmeal without adding any extra calories ❤️ I just put one egg white with skimmed milk and oats in the microwave for 2 minutes. It made the texture more fluffier without changing the taste. I will never eat plain oatmeal again. Thank you so much for the inspiration 🤗
So happy you enjoyed it, Charlie! Thanks!
Can I use an egg white from a egg instead of the liquid egg whites?
Yes. You need 1/4 cup egg whites. Whether they come from an egg or a carton doesn’t matter