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Protein Egg White Oatmeal

This extra fluffy, high-protein oatmeal recipe takes just 5 minutes and is made with egg whites! Choose from six delicious flavors for a quick, healthy, and gluten-free breakfast. Best of all, it’s made without added sugar or protein powder!

Cook Time
mins
Total Time
5 mins
Servings: 1 serving
Calories: 321 kcal
Course: Breakfast
Cuisine: American , International

Ingredients

Base 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 tablespoon chia seeds
  • 1 large egg white
Banana Bread:
  • ½ spotty banana mashed and mixed into the oatmeal
  • 1 teaspoon ground cinnamon more to taste
  • ¼ cup walnuts
Cinnamon Maple:
  • 2 - 3 teaspoon maple syrup based on your sweetness level
  • 1 teaspoon ground cinnamon more to taste
  • ¼ cup pecans
Peanut Butter & Jelly:
  • 1 - 2 tablespoon creamy peanut butter mixed into the oatmeal
  • ½ cup of favorite berry strawberries, strawberries, blueberry, or blackberry
  • Extra creamy peanut butter for topping
Strawberry Banana:
  • ½ spotty banana mashed and mixed into the oatmeal
  • ½ cup sliced strawberries
  • ¼ teaspoon vanilla extract
Apple Pie:
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon vanilla extract
  • ¼ cup honey crisp apple cut up into bite-sized pieces
  • 2 - 3 tablespoon walnuts
  • Optional: 1 - 2 teaspoon honey or maple syrup
Blueberry Almond:
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon vanilla extract
  • 2 - 3 tablespoon sliced almonds
  • ½ cup of blueberries

Instructions

Stovetop Instructions:
    Cup of Yum
  1. In a small pot, bring the milk to a boil, then add in rolled oats. Reduce the heat to a simmer (medium/low) and cook oats for 5 minutes, stirring occasionally. If you are using quick oats, cook for 2 minutes.
  2. Remove from heat and whip in the egg whites and chia seeds, stirring fast with a spatula for 20 seconds. 
  3. Pick a flavor and add in the mix-ins. Serve warm and enjoy!
Microwave Instructions:
  1. Add the rolled oats and milk into a medium microwave-safe bowl. Stir and make sure all oats have been submerged in milk. 
  2. Cook in the microwave on high for 2 - 3 minutes. Then, to avoid spillage, add one or two additional 15-second intervals until the oatmeal puffs up. If you are using quick oats: microwave for 1 minute 30 seconds.
  3. Remove from microwave and whip in the egg whites and chia seeds, stirring fast with a spoon for 20 seconds. 
  4. Pick a flavor and add in the mix-ins. Serve warm and enjoy!

Notes

  • Can substitute fresh egg white with 2 - 3 tablespoon of liquid boxed egg whites.
  • Can use quick oats, but the texture will be softer. COOK TIME WILL DECREASE (read my instructions closely).

Nutrition Information

Calories 321kcal (16%) Carbohydrates 49g (16%) Protein 16g (32%) Fat 10g (15%) Saturated Fat 1g (5%) Polyunsaturated Fat 5g Monounsaturated Fat 3g Trans Fat 1g Sodium 385mg (16%) Potassium 469mg (13%) Fiber 12g (48%) Sugar 8g (16%) Vitamin A 50IU (1%) Vitamin C 5mg (6%) Calcium 422mg (42%) Iron 3mg (17%)

Nutrition Facts

Serving: 1serving

Amount Per Serving

Calories 321

% Daily Value*

Calories 321kcal 16%
Carbohydrates 49g 16%
Protein 16g 32%
Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 3g 15%
Trans Fat 1g 50%
Sodium 385mg 16%
Potassium 469mg 10%
Fiber 12g 48%
Sugar 8g 16%
Vitamin A 50IU 1%
Vitamin C 5mg 6%
Calcium 422mg 42%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.

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