This egg white oatmeal takes 5 minutes and gets 19g of protein from egg whites instead of protein powder. Super creamy, never eggy, with six flavor variations. Cook it on the stovetop or in the microwave.
Egg White Oatmeal At A Glance
- ✅ Recipe Name: Egg White Oatmeal (19g Protein, No Protein Powder)
- 🕒 Ready In: ~5 minutes
- 👪 Serves: 1
- 🍽 Calories: ~331
- 💪 Protein: ~19g
- 🥣 Main Ingredients: Rolled oats, milk, egg white, chia seeds, toppings of choice
- 📖 Dietary Info: Gluten-free, dairy-free option, refined sugar-free, no protein powder
- ⭐ Why You'll Love It: A big, thick bowl of oatmeal that actually keeps you full until lunch, with real protein and no chalky protein powder. One pot, five minutes, and you cannot taste the egg whites at all.
SUMMARIZE & SAVE THIS CONTENT ON
Why I Add Egg Whites to My Oatmeal
I ate oatmeal almost every morning as a D1 rower, and I was always hungry again by ten. Half a cup of oats has about 5 grams of protein. That is not breakfast; that is a snack pretending to be one. Same reason I started making protein overnight oats on repeat: I just wanted something that would actually hold.
Protein powder works, and I use it plenty. It just does not work here. Stirred into hot oats, it goes chalky and turns the texture grainy, which is the opposite of what you want in a bowl of oatmeal. Egg whites do the same job, cost less, and disappear completely once they cook in.
What I did not expect was the texture. They puff the whole thing up instead of thinning it out, so you end up with a bigger, thicker bowl than you started with. The fluffiest oatmeal ever.
I also love my protein oatmeal blender pancakes and single-serve protein baked oats for other high-protein breakfasts.
Jump to:
- Egg White Oatmeal At A Glance
- Why I Add Egg Whites to My Oatmeal
- How Much Protein Is in Egg White Oatmeal?
- Ingredients You'll Need
- Easy Substitutions
- How to Make Egg White Oatmeal on the Stovetop (Step-by-Step)
- How to Make Egg White Oatmeal in the Microwave
- Tips for the Fluffiest Egg White Oatmeal
- Flavor Variations
- How to Store and Make Ahead
- Egg White Oatmeal FAQs
- More High-Protein Breakfast Recipes
- 📖 Recipe
- 💬 Comments
⭐️⭐️⭐️⭐️⭐️
BEST OATS RECIPE EVER!!! They are so fluffy, creamy, and thiccccc. I will be making this every morning from now on.
- Lane
How Much Protein Is in Egg White Oatmeal?
One bowl of this egg white oatmeal has 19g of protein, compared to about 5g in the same amount of plain oats cooked in water. The jump comes from the egg white, the 2% milk, and the chia seeds.
Ingredients You'll Need
Egg white oatmeal comes together with four base ingredients plus whatever toppings you want. Here is what each one does.
- Rolled oats: Old-fashioned rolled oats hold their shape and stay chewy. Quick oats work in a pinch but cook faster and come out softer. Steel-cut oats do not work here.
- Egg white: The protein and the reason the oatmeal puffs up thick and creamy. Fresh or carton liquid egg whites both work.
- Milk: Cooking the oats in milk, rather than water, makes them creamy. I use 2% or almond, but any milk works.
- Chia seeds: They thicken the oatmeal and add a little protein, fiber, and omega-3s. I love adding them to my cinnamon overnight oats, too.
- Toppings: Banana, berries, nut butter, cinnamon, maple syrup, chopped nuts. Six full flavor combinations are below.
Scroll to the recipe card for quantities!
Easy Substitutions
- Make it dairy-free: Use almond, oat, cashew, or any non-dairy milk in place of regular milk.
- Make it gluten-free: Use certified gluten-free oats. Everything else in the recipe is already gluten-free.
- Egg whites: One large egg white equals about 2 to 3 tablespoons of liquid egg whites from a carton. Both work the same way.
- Rolled Oats: Quick oats work; they just cook faster and come out softer. Cut the cook time to about 2 minutes. Steel-cut oats take 25 to 30 minutes, which defeats the point of a 5-minute breakfast.
- Milk: Any milk works. Dairy adds the most protein; almond keeps it lighter.
- Chia seeds: You can leave them out. The oatmeal will be a little thinner.
How to Make Egg White Oatmeal on the Stovetop (Step-by-Step)
Egg white oatmeal cooks in four steps: simmer the oats in milk, take the pot off the heat, whisk in the egg whites and chia seeds, then add your mix-ins.
- Step 1: Simmer the oats in milk. Bring the milk to a boil, stir in the rolled oats, and cook at a low simmer for about 5 minutes until most of the liquid is absorbed.
- Step 2: Take the pot off the heat. This is the step that matters. Direct heat scrambles the egg whites; residual heat cooks them into the oats.
- Step 3: Whisk in the egg whites and chia seeds. Stir fast for about 20 seconds. The oatmeal will thicken and puff up as the whites cook through.
- Step 4: Add your mix-ins and serve. Pick a flavor from the six below, stir it in, and top however you like.
How to Make Egg White Oatmeal in the Microwave
You can make egg white oatmeal in the microwave in about 3 minutes. Cook the oats and milk first, then stir the egg whites in after, using the heat left in the bowl.
- Combine the oats and milk. Add both to a microwave-safe bowl and stir so all the oats are submerged.
- Microwave for 2 minutes. Then keep going in 15-second bursts until the oatmeal puffs up. Short bursts stop it from boiling over.
- Stir in the egg whites and chia seeds. Take the bowl out first, then stir fast for about 20 seconds. Same rule as the stovetop: no direct heat on the egg whites.
- Add your mix-ins and serve. Stir in a flavor combination and top however you like.
Scroll to the recipe card for full quantities and timing.
Tips for the Fluffiest Egg White Oatmeal
- Cook the oats fully first. The egg whites only need 20 seconds, so the oats should already be tender before they go in. You cannot finish cooking the oats afterward without overcooking the whites.
- Whisk them in; do not just stir. If you add the egg whites and stir like you would anything else, they clump. A fast whisk breaks them up so they cook into the oats instead of setting into chunks.
- The oats have to still be hot. Off the heat, but hot. If the pot has cooled, the egg whites will not cook through, leaving raw whites in your oatmeal.
Flavor Variations
All six start from the same base. Stir the mix-ins in after the egg whites, while the oatmeal is still hot.
- Banana Bread: Mashed spotty banana, cinnamon, and walnuts; it tastes a lot like my banana bread breakfast cookies.
- Cinnamon Maple: Maple syrup, cinnamon, and pecans.
- Peanut Butter and Jelly: Creamy peanut butter stirred in, fresh berries, and a spoonful of jelly.
- Strawberry Banana: Mashed banana, sliced strawberries, and a splash of vanilla.
- Apple Pie: Chopped honeycrisp apple, cinnamon, vanilla, and walnuts.
- Blueberry Almond: Blueberries, sliced almonds, vanilla, and cinnamon.
Scroll to the recipe card for exact amounts.
How to Store and Make Ahead
Egg white oatmeal keeps in the fridge for 3 to 4 days, which makes it easy to cook once and eat all week.
- To store: Let it cool, then transfer to an airtight container in the fridge.
- To reheat: Add a splash of milk or water first, since it thickens overnight. Microwave for 1 to 2 minutes, or warm on the stovetop over low heat, stirring.
- Make it one serving at a time. I do not recommend scaling this recipe up. A big batch of egg whites will not cook through in 20 seconds off the heat, leaving raw whites in the oatmeal. Cook single servings and store the leftovers instead.
Egg White Oatmeal FAQs
No. Egg whites are neutral in flavor, so the oatmeal tastes like whatever you add to it. If yours tastes eggy, the whites went in over direct heat and cooked too fast.
Yes, as long as the oats are still hot when you whisk them in. Twenty seconds of fast whisking in hot oatmeal cooks them through. If the pot has cooled off, they will not set.
You stirred instead of whisked, or the pan was still on the burner. Whisk fast, off the heat, and they blend into the oats instead of scrambling.
No. Egg whites need heat to cook, and overnight oats never get hot. Use them in hot oatmeal only.
More High-Protein Breakfast Recipes
If you loved this egg white oatmeal, here are a few more high-protein breakfast recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Egg White Oatmeal
Ingredients
Base:
- ½ cup old-fashioned rolled oats, not steel cut
- 1 cup milk, any type works (oat, almond, cashew, soy, cow)
- 1 tablespoon chia seeds
- 1 large egg white
Banana Bread:
- ½ spotty banana, mashed
- 1 teaspoon ground cinnamon
- ¼ cup walnuts
Cinnamon Maple:
- 2 to 3 teaspoons maple syrup
- 1 teaspoon ground cinnamon
- ¼ cup pecans
Peanut Butter and Jelly:
- 1 to 2 tablespoons creamy peanut butter
- ½ cup berries
- 1 teaspoon jelly
Strawberry Banana:
- ½ spotty banana, mashed
- ½ cup sliced strawberries
- ¼ teaspoon vanilla extract
Apple Pie:
- ¼ cup honeycrisp apple, chopped
- 1 teaspoon ground cinnamon
- ¼ teaspoon vanilla extract
- 2 to 3 tablespoons walnuts
Blueberry Almond:
- ½ cup blueberries
- 2 to 3 tablespoons sliced almonds
- ½ teaspoon ground cinnamon
- ¼ teaspoon vanilla extract
Instructions
Stovetop Instructions
- Simmer the oats. Bring the milk to a boil in a small pot, stir in the oats, reduce to a low simmer, and cook 5 minutes, stirring occasionally. If using quick oats, cook 2 minutes.
- Take the pot off the heat. The oats should be tender and still hot, with a little liquid left.
- Whisk in the egg white and chia seeds. Whisk fast for about 20 seconds until smooth. Do not stir slowly or the egg white will clump.
- Add your mix-ins. Stir in one flavor combination, serve warm.
Microwave Instructions
- Combine the oats and milk. Add both to a microwave-safe bowl and stir so the oats are fully submerged.
- Microwave 2 minutes. Continue in 15-second intervals until the oatmeal puffs up. Short intervals prevent boil-over. If using quick oats, start with 1 minute 30 seconds.
- Whisk in the egg white and chia seeds. Remove the bowl from the microwave first, then whisk fast for about 20 seconds until smooth.
- Add your mix-ins. Stir in one flavor combination, serve warm.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Jordan Stein says
This oatmeal recipe was so delicious, easy for me to make before school, and way more filling than just regular oatmeal!! Thanks for sharing, I love your recipes!
Tati Chermayeff says
Hi Jordan, thank you so much for this comment! I love these before my work day 🙂
Lane says
BEST OATS RECIPE EVER!!! They are so fluffy, creamy, and thiccccc. I will be making this every morning from now on.
Tati Chermayeff says
Lane, thank you SO MUCH for this amazing 5 star review!!! I eat this almost every single morning and find it to be super fluffy, too! Love that there is no protein powder.