High-Protein Egg White Oatmeal (Quick & Easy)

High-Protein Egg White Oatmeal (Quick & Easy)

Do you love starting your morning with a warm bowl of oatmeal? This high-protein egg white oatmeal takes a normal bowl of oatmeal up a notch. It’s fluffy, filling, delicious, and all you have to do is pop it in the microwave, so easy and quick.

high protein oatmeal

If you follow me on Instagram you know that I make this for breakfast practically every day, it is safe to say that I have mastered the technique in making these glorious oats, but I often get questions. 

  • Do they taste like eggs?
  • Are there chunks of egg whites in them?
  • Can you use rolled oats?
  • How much peanut butter do you top it with?

So without further ado, let’s get into answering all of these questions.

How do you make sure there are no clumps?

The first thing to note is that you need to use liquid egg whites out of a carton, they are thinner and mix more easily than raw egg whites. Additionally, in order to make sure the oats are not clumpy, you need to microwave them in increments. You will notice that the edges cook quicker than the inside. Every 30 seconds, you need to whisk the oats with a fork and make sure to get out any of the clumps.

Can you taste the egg whites?

No, you can’t. As long as you use pasteurized carton egg whites, and mix them every 30 seconds you will not get any clumps, the egg whites just make the oats thicker and fluffy but you can’t taste them.

Can I use raw egg whites?

I highly recommend that you do not. I have tried this before and it works okay, but it is much more difficult to make the eggs without any chunks and this leads to more of an eggy taste than most people would want.

How much protein is in the egg white oatmeal?

That’s why this recipe is so awesome because it is packed with protein, it’s so delicious, but it is so filling. You are not starting your morning with a sugary donut and feeling hungry 10 minutes later, this will keep you satiated for hours! If you follow this recipe exactly there are 24 grams of protein, without the peanut butter, there are 19 grams of protein.

high protein oatmeal

What else can you top the oats with?

The options are really endless. But here are some ideas:

  • Strawberry Jam and Peanut Butter for Pb&J Oats
  • Sliced Strawberries and Whipped Cream for Strawberries&Cream Oats
  • Sliced Apple, Cinnamon, and Granola, for Apple Crisp Oats
  • Sliced Banana, Mini Chocolate Chips, and Maple Syrup for Banana Bread Oats
  • Go Savory; top your oats with a Whole Over Easy Egg, Chopped Bacon, and Avocado 
  • Chopped Mango, Pineapple, and Coconut Shreds for Tropical Oats
  • Peanutbutter and Marshmallow Fluff for Fluffernutter Oats
  • Make it a dessert; top it with Mini Marshmallows, Mini Chocolate Chips, and Graham Cracker Crumbs for S’mores oats

As I said, the options are endless, which are you going to make first?

What protein can I add to oatmeal?

There are other ways to make ‘protein oatmeal’, my favorite is to add egg whites and stir them into the oats. But you can also add cottage cheese, or yogurt into your oats for added protein. Additionally, you can cook an over-easy egg and place it on top of your oats, it is actually quite good, don’t knock it until you try it!

What is healthier eggs or oatmeal?

Both eggs and oatmeal are great options for a healthy and protein-rich breakfast, but why not combine them into one? That is why the egg white oatmeal is such a great recipe to make, you get the two best breakfasts all in one!

What should I do if it is too thick?

As I said above, there is a method and technique to getting the egg white oatmeal just right, if you don’t get it right the first time, don’t give up! Make sure you follow my instructions exactly and you should be okay. If the oats are too thick, add a splash of almond milk, stir, and microwave for 30 more seconds.

Can you use rolled oats?

The use of quick oats is pretty essential, making the egg white oats on the stovetop works but I find it is more likely to get chunky (I know gross word). If you use the quick oats you can make this in the microwave and you have more control over the stirring and cooking of the egg whites.

How much peanut butter do you top it with?

I top my oats with a full serving of peanut butter or almond butter, typically 28 grams. The addition of fat makes this a great and complete meal. Oats are your carb source, egg whites are your protein, and nut butter are your fats, perfecto! My favorite topping is always American Dream Nut Butter, you need to try this nut butter, there are fun flavors, and that way you can just never get tired of these oats. Use my code Haleynicolefit, I love them all, but some of my faves are; Breanne’s Blend, How You Brewin, Butter My Cookie, and Cake Batter!

Egg White Oatmeal Ingredients: 
How to Make High-Protein Egg White Oatmeal, make sure you follow these closely, it will make a difference!
  1. In a microwave-safe bowl, add 40 grams of quick oats, I add in some hot water from my dispenser but you can add in water and microwave it, just enough to cover the oats. Microwave for 10-20 seconds. Repeat if all of the water is not absorbed 
  2. Add the liquid egg whites and whisk well with a large fork, you need to use liquid egg whites, raw egg whites will not stir and they will get clumpy.
  3. Once everything is well combined microwave for 30 seconds, whisk with a large fork, repeat 2-3 more times
  4. The oats will be pretty thick so I pour in 1-2 tbsp of flax milk, and some flax meal in when they are all done. Microwave for 15-20 more seconds if you want, I love my food really hot, but this is optional.
  5. Top with 28 grams of American dream nut butter and wallah… the best ever!!

Search HNFit Egg White Oats with PB in My Fitness Pal for easy logging of oats with nut butter:

365 calories / 37 carb / 14.5 fat / 24 protein

Search HNFit Egg White Oatmeal for Oats Without Nut butter

227 calories / 29 carb / 3 fat / 19 protein

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Yield: 1

High-Protein Egg White Oatmeal (Quick & Easy)

High-Protein Egg White Oatmeal (Quick & Easy)

Do you love starting your morning with a warm bowl of oatmeal? This high-protein egg white oatmeal takes a normal bowl of oatmeal up a notch. It’s fluffy, filling, delicious, and all you have to do is pop it in the microwave, so easy and quick.

Cook Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1/2 cup Quick Oats (40 grams)
  • 120 grams Liquid Egg Whites
  • Cinnamon
  • Salt
  • Flax Milk and Flax Meal (optional)
  • 28 grams American Dream Nut Butter for topping (optional)

Instructions

    1. In a microwave-safe bowl, add 40 grams of quick oats, sprinkle with cinnamon and a small pinch of salt. I add in some hot water from my dispenser but you can add in water and microwave it, just enough to cover the oats. Microwave for 10-20 seconds. Repeat if all of the water is not absorbed 
    2. Add the liquid egg whites and whisk well with a large fork, you need to use liquid egg whites, raw egg whites will not stir and they will get clumpy.
    3. Once everything is well combined microwave for 30 seconds, whisk with a large fork, repeat 2-3 more times
    4. The oats will be pretty thick so I pour in 1-2 tbsp of flax milk, and some flax meal in when they are all done. Microwave for 15-20 more seconds if you want, I love my food really hot, but this is optional.
    5. Top with 28 grams of nerdy nuts and wallah… the best ever!!

Notes

Macros with nut butter:

365 calories

37 carb

14.5 fat

24 protein

Nutrition Information

Yield

1

Serving Size

1 bowl

Amount Per Serving Calories 227Total Fat 3gSodium 198.7mgCarbohydrates 29gFiber 4.8gSugar 0gProtein 19g

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