Egg White Oatmeal
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.
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
Egg whites: 1 large egg white equals 2 to 3 tablespoons of liquid egg whites from a carton.
Oats: Quick oats work, but reduce the cook time as noted. Steel cut oats take too long for this method.
Do not scale this recipe up. A larger amount of egg white will not cook through in the residual heat. Make single servings instead.
Storage: Keeps 3 to 4 days in the fridge. Reheat with a splash of milk.
Nutrition: Calculated for the base recipe made with 2% cow's milk, without mix-ins or toppings. Using almond or other non-dairy milk will lower the protein by about 7g.
Nutrition
Calories: 331kcal | Carbohydrates: 45g | Protein: 19g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 12mg | Sodium: 151mg | Potassium: 625mg | Fiber: 8g | Sugar: 12g | Vitamin A: 469IU | Vitamin C: 0.2mg | Calcium: 396mg | Iron: 3mg
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