Egg White Oatmeal Recipe
Egg White Oatmeal is warm, creamy, and high in protein—ready in minutes with just a few simple ingredients and your favorite toppings. Perfect for busy mornings, this high-protein oatmeal is filling, flexible, and doesn’t taste eggy at all.
Ingredients
- 30 grams oats - 1/3 cup
- 300 ml water - 1¼ cups
- pinch of salt
- 200 grams egg whites - about 5 eggs whites, about 1 cup
- 1 teaspoon vanilla extract
- liquid stevia - to taste (I used vanilla flavor), or sweetener of choice
Topping ideas
- pinch of spice - cinnamon, pumpkin spice, nutmeg
- fresh fruit - strawberries, blueberries, raspberries, cherries, mango, pineapple, banana, lemon zest
- chopped nuts or seeds - walnuts, hazelnuts, cashews, pecans
- seeds - pumpkin seeds, chia seeds, flax seeds
- drizzle of - honey, maple syrup, almond butter, peanut butter, hazelnut butter
- flavored powders - cocoa powder, protein powder, pb2/pbfit
Instructions
- Begin by toasting the oatmeal in a medium pot on the stove over medium heat, until it smells a bit like popcorn.30 grams oats
- Add the water and a pinch of salt, and bring it to a simmer. Cook for 2-3 minutes, or until it begins to thicken.300 ml water, pinch of salt
- Add the egg whites and stir vigorously and constantly for 5 minutes. It will turn foamy at first, and then become thick and creamy. Keep stirring until it is thick and creamy.200 grams egg whites
- Remove the pot from the heat and stir in vanilla extract, liquid stevia (or sweetener of choice), and your mix-ins of choice if desired.1 teaspoon vanilla extract, liquid stevia, flavored powders
- Top with your favorite toppings, and enjoy!fresh fruit, chopped nuts or seeds, seeds, drizzle of
Notes
- Texture: Keep stirring the whole time—this is what gives you that creamy, custard-like finish.
- Don’t panic at the foam: The egg whites puff up at first, but just keep stirring and it’ll smooth right out.
- Medium heat: If the pot’s too hot, you’ll get scrambled bits. Go slow and steady.
- Extra protein tip: Stir in a scoop of protein powder or blended cottage cheese after cooking for a little bump without changing the texture.
- Add flavor: I love adding ground cinnamon or a little lemon zest straight into the pot—just gives it something extra.
- Sweeten to taste: I always start light with the sweetener, then add more at the end if I need it.
- Portion flexibility: This makes a solid single serving, but you can easily stretch it into two lighter bowls with some good toppings.
- Microwave not advised: The egg whites cook unevenly and become hard instead of creamy if you cook this in the microwave.
Storage instructions
- Fridge-friendly: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat gently: Warm on the stovetop or in the microwave, adding a splash of almond milk or water to bring back that creamy consistency.
- No freezing: The texture doesn’t hold up well in the freezer—best to make fresh or just refrigerate.
- Prep ahead: You can toast the oats in advance and store them dry, ready to go for quicker mornings.
Nutritional Information
Calories: 227kcal | Carbohydrates: 22g | Protein: 26g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 348mg | Potassium: 439mg | Fiber: 3g | Sugar: 2g | Calcium: 38mg | Iron: 2mg