Name: Protein Egg White Oatmeal (6 Ways!)
Cook time: 5 min
Total time: 5 min
Ingredients: ½ cup old-fashion rolled oats (you can also use quick oats *cook time will decrease*); 1 cup milk (almond, oat, cashew, or 2% regular); 1 tbsp chia seeds; 1 large egg white; ½ spotty banana (mashed and mixed into the oatmeal); 1 tsp cinnamon (more to taste); ¼ cup walnuts; 2 - 3 tsp maple syrup (based on your sweetness level); 1 tsp cinnamon (more to taste); ¼ cup pecans; 1 - 2 tbsp creamy peanut butter (mixed into the oatmeal); ½ cup of favorite berry (strawberries, strawberries, blueberry, or blackberry); Extra creamy peanut butter for topping; ½ spotty banana (mashed and mixed into the oatmeal); ½ cup sliced strawberries; ¼ tsp vanilla extract; 1 tsp cinnamon; ¼ tsp vanilla extract; ¼ cup honey crisp apple (cut up into bite-sized pieces); 2 - 3 tbsp walnuts; Optional: 1 - 2 tsp honey or maple syrup; ½ tsp ground cinnamon; ¼ tsp vanilla extract; 2 - 3 tbsp sliced almonds; ½ cup of blueberries

5 from 7 votes

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The most delicious fluffy high protein egg white oatmeal made in the microwave or on the stovetop with 6 flavor variations: banana bread, apple pie, cinnamon maple, peanut butter & jelly, strawberry banana, and blueberry almond. This easy 5-minute breakfast recipe is healthy, gluten-free, and has no added sugar or protein powder!

banana bread egg white oatmeal in a bowl with walnuts

The best high-protein egg white oatmeal recipe

I love oatmeal so much that I eat it almost every morning for breakfast. I have so many recipes on my blog – I especially love these 2-minute microwave-baked oats and these cinnamon overnight oats. But, when I am looking for something a little higher in protein, I make this egg white oatmeal recipe! This is the best all-natural, organic, healthy, and high-protein version of classic oatmeal. There is no fake protein powder in this recipe!

My favorite part about this high-protein egg white oatmeal is that it is made with simple ingredients. You can cook egg white oatmeal in the microwave or on the stovetop, and it comes together in under 5 minutes. Let’s not forget it’s single-serve!

I love that this recipe gives you six different flavor options, so you’ll never get bored. You can make protein banana bread oats, apple pie oats, peanut butter & jelly oats, blueberry almond oats, maple cinnamon oats, or strawberry banana. The sky is the limit!

If you are looking for other high-protein breakfast recipes, check out these protein overnight oats, protein baked oats, or this high-protein french toast. They are super popular on the blog!

Why you’ll love this recipe:

This high-protein oatmeal recipe is fluffy, thick, and creamy.
16 grams of protein per serving; no protein powder is needed!
This recipe is single-serve.
Over 6 flavor variations.
No added refined sugar!
Simple ingredients.
They are healthy, gluten-free, and dairy-free.
Easy breakfast for athletes, kids, and picky eaters.
Try these high protein overnight oats next!

6 flavors of stovetop egg white oatmeal in bowls

Ingredients in egg white protein oatmeal

This egg white oatmeal calls for four simple and healthy ingredients You need old fashion rolled oats, chia seeds, milk, eggs, and your toppings of choice. It is easy to make and is perfect for a quick breakfast. Here is a list of the base ingredients, so you have everything prepared:

Rolled Oats. The first ingredient for this recipe is oats. We use certified gluten-free oats to make this breakfast totally gluten-free. You can also quick oats.
Egg. You’ll need the egg white from 1 egg. It is the secret to making these creamy oats thick and high in protein!
Milk. I love almond milk! It has the best flavor and helps make these protein oats thick and creamy. You can also use oat milk or any other type.
Chia Seeds. Use black or white chia seeds to get a healthy dose of antioxidants, omega-3s, and extra protein! Chia seeds also help to thicken up this oatmeal.
Toppings: Pick your favorite flavor and add in either some banana slices, fresh fruit, maple syrup, cinnamon, apple, walnuts, almond, pecans, or peanut butter.

Protein oatmeal topping ideas and variations

Here are six different flavor and topping ideas for protein egg white oatmeal:

Banana Bread:

I love banana bread flavor, so why not make it in oatmeal form! Just add mashed banana, cinnamon, and walnuts.

Cinnamon Maple:

Add maple syrup, cinnamon, and pecans for cinnamon egg white oatmeal.

Peanut Butter & Jelly:

Pb&J is such a classic flavor; to make it in protein oats form, just add peanut butter, fresh berries, and some jelly!

Strawberry Banana:

Perfect for summer! Strawberry banana oatmeal is perfect and so delicious.

Apple Pie:

I love apple pie flavors! To make apple pie protein oatmeal, just add apples, cinnamon, vanilla extract, and walnuts.

Blueberry Almond:

Finally, blueberry almond oatmeal is the best! You just need to add fresh or frozen blueberries, almond slivers, vanilla extract, and cinnamon.

How to cook egg white oatmeal on the stovetop

My favorite thing about this simple and easy egg white oatmeal recipe is that you can make it on the stovetop or in the microwave! This single-serve high-protein oatmeal recipe is the absolute perfect healthy meal to keep you full all day long.

Step 1:

To make it on the stovetop, first, you’ll bring the milk to a boil in a small pot. Then add in rolled oats and reduce the heat to a simmer (medium/low) and cook oats for 5 minutes, stirring occasionally.

Step 2:

After that, remove the oatmeal from heat and whip in the egg whites and chia seeds, stirring fast with a spatula for 20 seconds. Pick a flavor and add in the mix-ins. Serve warm, and enjoy!

How to make egg white oatmeal in the microwave

You can also make egg white oatmeal in the microwave if you are short on time and need a fast 2-minute breakfast before running out the door. Here is how to do it:

Step 1:

First, add the rolled oats and milk to a medium microwave-safe bowl. Stir and make sure all oats have been submerged in milk.

Step 2:

Then, cook in the microwave on high for 2 minutes. Then, to avoid spillage, add one or two additional 15-second intervals until the oatmeal puffs up.

Step 3:

After that, remove the oats from the microwave and whip in the egg whites and chia seeds, stirring fast with a spoon for 20 seconds. Then, pick a flavor and add it to the mix-ins. Serve warm, and enjoy!

Expert recipe tips for egg white oatmeal

I love thick and creamy oats! Here are my secret cooking tips for making the fluffiest and creamiest egg white protein oats:

Whip your egg whites in fast. Make sure you whip your egg whites into the cooked oats after cooking by mixing fast with a spatula for 20 seconds. If not, they will cook unevenly, and the oats will look weird. Also, don’t worry, the heat from the oats will cook the egg whites!
Keep the temperature at a simmer on the stovetop. If your pot is too hot, your oatmeal will burn and stick to the bottom.
Use milk, not just water. This is necessary and ideal for making these egg white protein oats thick, creamy, and with the best texture!
Don’t skip out on toppings. The toppings make the recipe flavor-wise. Without them, the oatmeal will be bland – no one wants that!

Ingredient substitutions

Here is a list of the best ingredient substitutions for this protein oatmeal. I only recommend swapping 1 – 2 ingredients, so the original recipe doesn’t completely change.

Almond Milk: Use any milk – 2%, whole, skim, oat milk, cashew milk.
Rolled Oats: Use quick oats, NOT steel-cut oats. The texture will be softer but still good!
Fresh Egg Whites: Use 2 – 3 Tablespoons of boxed egg whites.
Chia Seeds: Omit the chia seeds or use flax meal or hemp hearts instead.
Nut-Free: Don’t add any nuts if you have an allergy!

blueberry almond microwave protein oats in a bowl

Frequently Asked Questions

What makes this oatmeal recipe high protein?

We don’t add protein powder to this oatmeal recipe to make it high in protein – we use egg whites! This is the all-natural and organic way of making oatmeal higher in protein. With all the delicious flavor options, you can’t taste the egg, I promise. There are 16 grams of protein in this egg white oatmeal.

What’s the texture of egg white oatmeal?

Egg white oatmeal is fluffy, creamy, and thick in texture. It is a bit fluffier than classic oatmeal recipes.

Can I use quick oats?

Yes, you can use quick oats in this recipe. The texture will be softer and the cooking time a little less, so pay attention to the package instructions. Do not use steel-cut oats!

Can I use steel-cut oats?

NO! Do not use steel-cut oats in this egg white oatmeal recipe.

Can I double the recipe?

Yes, you can double, triple, and quadruple this recipe on the stovetop. For microwave cooking, make sure you use individual bowls if you make extra.

Can I add protein powder?

Yes, this recipe doesn’t call for protein powder, but you can certainly add some. Use your favorite flavor.

Is egg white oatmeal healthy?

Egg white oatmeal is high in protein and fiber while being low in fat and sugar. It is certainly a healthy breakfast option!

Is oatmeal gluten free?

Not all oatmeal is gluten-free, but this one is. Make sure you buy certified gluten-free rolled oats in the store.

peanut butter jelly protein oatmeal in a bowl

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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!

protein egg white oatmeal with 6 flavors

Protein Egg White Oatmeal (6 Ways!)

The most delicious fluffy high protein egg white oatmeal made in the microwave or on the stovetop with 6 flavor variations. This easy 5-minute breakfast recipe is healthy, gluten-free, and has no added sugar or protein powder!

5 from 7 votes

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Cook Time 5

Total Time 5

Serving serving