High Protein Egg White Oatmeal

Amp up your usual morning oats with egg whites! This egg white oatmeal provides more than double the protein, tastes fantastic, and creates the creamiest, dreamiest texture. Serve it with all your favorite toppings for the ultimate way to start your day!

Your New Morning Hero

You could say we’re oatmeal experts around here—oat-perts, if you will. We have our fair share of oat recipes on the site, including no-cook overnight oats and savory oatmeal with poached eggs.

But egg white oatmeal? Now, that’s a game-changer! This recipe is an easy way to up your protein intake in the morning while giving your oats an ultra-creamy, silky texture.

Oh, and did I mention the egg flavor is virtually undetectable? Yup, it’s the perfect healthy breakfast option the whole family will love (you can thank me later). Let’s make some oats!

Here’s what you’ll need

This egg white oatmeal recipe calls for everything you’d expect in a bowl of oats (the only addition is egg whites).

• Rolled Oats: To start, measure out ½ cup of rolled oats (aka old-fashioned oats). You could use instant oats here, but steel cut will not work.
• Liquid: Next, you’ll need 1 cup of water to cook the oats. For a creamier texture, you can also use milk (regular or dairy-free).
• Egg Whites: Follow that up with 2 liquid egg whites (about 1/3 cup of egg whites from a carton).
• Brown Sugar: Optional, but 1 tablespoon adds a deliciously sweet note. You could also use an alternative, like honey, maple syrup, or Stevia.
• Cinnamon: You can also add ½ tsp of cinnamon (or even go spice crazy with a pinch of nutmeg and cloves).
• Salt: Finally, ¼ tsp of salt will actually enhance the sweetness of the sugar and cinnamon!

This Oatmeal Is Ready In 5 Minutes

A warm bowl of oatmeal that’s ready in mere minutes is a big yes in my book!

Step 1: Blend The Oats
Place the oats in a blender or food processor and blitz.

Step 2: Cook The Oats
Next, transfer the oats to a large microwave-safe bowl and cook them.

Step 3: Stir In The Egg Whites
Stir in the egg whites, adding more water as needed to achieve a creamy consistency.

Step 4: Serve The Oats
Serve your egg white oatmeal warm, topped with your favorite garnishes!

benefits of adding egg whites to Oats

We all know that oatmeal is a great meal for sneaking in protein, fiber, minerals, and healthy carbs, but all of that is taken up a notch when we add egg whites. On their own, oats have about 3g of protein per half cup, but that number is increased by 3g with each egg white that we add.

Though egg yolks have their benefits, we skip the whole eggs in this meal to focus on the protein alone. Plus, egg whites taste great when stirred into cooked oats. (Egg whites and oatmeal = best friends forever!)

A Note On Egg White Food Safety

If you were wondering about eating eggs without “cooking” them, don’t worry! When prepared properly, this meal is totally safe to consume.

Stirring the egg whites into the hot oatmeal should “cook” them to the point that they’re safe to eat. If you’re worried about food safety, stir the egg whites into the cooked oatmeal, then pop them back into the microwave for 30 seconds.

For another high-protein breakfast idea, you’ll love these high-protein pancakes! Or level up these oats by mashing chickpeas into your oatmeal to keep them undetectable.