As an Amazon Associate I earn from qualifying purchases.
This fluffy Egg White Oatmeal is the ultimate protein breakfast without protein powder. Cooked in the microwave or on the stove, egg white protein oats are quick and easy to make in the morning.
Welcome to your new favorite breakfast: egg white porridge! This recipe follows my long series of high protein oat recipes: protein baked oatmeal, oatmeal protein cookies, high protein oatmeal bars and protein pancakes.
This recipe dates back to my teenage years. When I was 16 and had no protein powder, I was already making my oats like this. High in protein, filling, easy to make and so fluffy, it quickly became my new favorite breakfast. And it still is nowadays! After more than 8 years, I still add egg whites to oatmeal every single morning. I love it, and you will love it too!
Why you will love egg white oats
Egg white oatmeal is perfect for bodybuilders, athletes and all the ones that want to increase their protein intake. This recipe doesn’t require protein powder, so that anyone can enjoy a fluffy porridge with benefits.
- High protein breakfast without protein powder.
- Quick and easy recipe that you can make in a pot or in the microwave.
- Fluffy, filling and so satisfying, more delicious than regular oatmeal.
- Healthy and nourishing, oats are packed with fibers, slow releasing carbohydrates, vitamins and minerals.
- So customizable and versatile, it goes so well with cinnamon, vanilla extract and all the toppings you like.
Recipe ingredients
To make egg white oatmeal you’ll need:
- Oats: Use rolled oats or quick oats.
- Maple syrup: Healthy alternative to sugar, maple syrup sweetens the oats. You can replace it with honey, agave syrup, coconut sugar or sugar-free sweetener such as monk fruit or erythritol.
- Milk of choice: Dairy or dairy-free milk such as almond milk, soy milk, and oat milk are great. Or replace with water. I like making my oatmeal with a combination of water and unsweetened almond milk.
- Egg whites: They add protein and texture to oats. For convenience I regularly use liquid egg whites in brick, but you can easily separate the whites from the yolks. As an alternative you can also replace the egg whites with one whole egg.
- Pinch salt: A must for the perfect oats!
Besides these 5 basic ingredients, you can add other mix-ins such as ground cinnamon, vanilla extract, cocoa powder or pumpkin pie spice. And don’t forget to serve your breakfast bowl with all the good toppings. Sliced banana, fresh berries, peanut butter, jam and cocoa nibs, the sky’s the limit.
How to make egg white oatmeal
There are two ways to prepare this protein porridge: you can either cook it on the stove, or you can make egg white microwave oatmeal. Choose the one you prefer, but keep in mind that the microwave method is much quicker.
Stovetop egg white oats
- Step 1: In a pot, combine rolled oats with maple syrup, milk or water and a pinch of salt. Optionally you can add some ground cinnamon or vanilla extract.
- Step 2: Simmer over medium heat for around 3 minutes, until the oats have soaked up a bit.
- Step 3: Stir in the liquid egg whites and continue cooking until your oatmeal reaches the desired texture. Make sure to stir your oats so that they do not stick to the pan.
- Step 4: Once cooked, taste and adjust with more maple syrup if necessary. Transfer the egg white oats to a serving bowl and enjoy with your favorite topping.
Microwave egg white oatmeal
- In a microwave safe bowl, combine rolled oats with maple syrup, milk or water and a pinch of salt.
- Microwave on high for 1 minute 30 seconds, then give it a mix and pour in the egg whites. Stir to combine, then microwave for 1 minute more in 30 seconds intervals, stirring in between.
- Once cooked, taste and adjust with more maple syrup if necessary. Transfer the porridge to a serving bowl and enjoy with your favorite topping.
This oatmeal recipe uses 60 grams (1/4 cup) of liquid egg whites. This is a reasonable amount that doesn’t taste too strong. But if you don’t mind an eggy aftertaste, add more egg whites. I personally cook my oats with 1/2 cup (120 g) of egg whites every single morning.
Egg white oatmeal tastes a lot like regular oatmeal but with a slight touch of saltiness from the egg whites. When you add maple syrup and toppings, you can’t really taste the difference. The syrup and toppings blend well, making your oatmeal creamy and delicious. Just like the regular, but with a punch of protein.
When you cook egg whites with oats, the porridge gets slightly fluffy. But for the rest, there’s no big difference. It is going to be creamy if you add more milk, or it is going to be thick if you use less.
Yes, you can add a scoop of protein powder to your cooked oats, adjusting with some milk if the oats get too thick. Once again, you should add protein powder only when the oatmeal is cooked, or it may form lumps (check out my guide on how to make protein oatmeal).
Making overnight oats with egg whites is not recommended, if you plan to eat it cold. For safety reasons, you shouldn’t be eating raw eggs. But if in the morning you are going to cook the porridge instead, then yes. You can add some egg whites.
More healthy oatmeal recipes
- Protein powder oatmeal
- Microwave oatmeal
- Basic oatmeal recipe
- Protein overnight oats
- High calorie oatmeal to build muscle
- High protein oatmeal bars
- Healthy oil-free granola
- Protein granola
- Banana baked oatmeal cups
- Low calorie oatmeal
Egg White Oatmeal
Ingredients
- ½ cup (50 g) rolled oats
- ½ to 1 tbsp maple syrup, or preferred sweetener, to taste
- ⅔ cup (160 ml) milk or water, or a blend of both
- ¼ cup (60 g) egg whites
- a pinch of salt
Optional Ingredients
- ½ tsp ground cinnamon, optional
- ⅓ tsp vanilla extract, optional
- toppings of choice
Instructions
Stovetop oats
- In a pot, combine rolled oats with maple syrup, milk or water and a pinch of salt.
- Simmer over medium heat for around 3 minutes, the stir in the liquid egg whites and continue cooking until your oatmeal reaches the desired texture. Make sure you stir it regularly so that it does not stick to the pan.
- Once cooked, taste and adjust with more maple syrup if it is necessary. Transfer the egg white oats to a serving bowl and enjoy with your favorite topping.
Microwave oats
- In a microwave safe bowl, combine rolled oats with maple syrup, milk or water and a pinch of salt.
- Microwave on high for 1 minute 30 seconds, then give it a mix and pour in the egg whites. Stir to combine, then microwave for 1 minute more in 30 seconds intervals, stirring in between.
- Once cooked, taste and adjust with more maple syrup if it is necessary. Transfer the egg white oats to a serving bowl and enjoy with your favorite topping.
Thanks for the egg white oatmeal Matt. Good protein.
Hey dear Constantino,
many many thanks for your feedback. I’m so happy that you liked this protein oatmeal recipe with egg whites 😉
Have a great day,
Matteo
I am excited to try this recipe egg white oatmeal, very convenient and healthy too!
Hey dear Liza,
thank you so so much for your kind feedback. You will definitely love this recipe, I promise 😉
Have a great day,
Matteo