Egg White Oatmeal

Name: Egg White Oatmeal
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1½ cup rolled oats; 1 pinch cinnamon; 1 pinch salt; ½ cup maple syrup; 1¾ cup water; 1 cup milk; ¾ cup egg whites ((6-7 eggs))

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Thick, fluffy, and filling, this egg white oatmeal recipe is a protein-filled breakfast that will leave you feeling satisfied! It only requires a handful of ingredients to make this creamy oatmeal, and leftovers heat up wonderfully. Sweet and simple!

Years ago, I had gone to a press event where a dietician shared the tip of stirring egg whites into your oatmeal to make them more fluffy and filling, and ever since then, I’ve been hooked. This egg white oatmeal is the perfect breakfast for a busy day and an easy way to bump up your protein intake.

A bowl of egg white oatmeal topped with fresh berries and banana slices with a hand holding a spoon tucked into it.

Why You’ll Love This Recipe

It’s extremely easy to make. If you’ve never made oatmeal before, then you’re in for a treat. If you can stir together simmering ingredients, then you can make oatmeal.
It’s pretty healthy. Oatmeal is rich in fiber, protein, and antioxidants. They also contain a wide range of vitamins and minerals!
This is a budget-friendly recipe. Rolled oats are inexpensive and even cheaper to purchase in bulk.

Ingredients You’ll Need

Ingredients needed to make egg white oatmeal.

rolled oats — make sure you are using old-fashioned rolled oats for this oatmeal recipe. Instant oats and quick oats cook much quicker, so you’ll have to adjust the cooking time.
water
salt — just a pinch to help bring out the flavor and keep it balanced.
cinnamon — for some extra cozy flavor. You can also use apple pie spice or add some nutmeg!
maple syrup — make sure you use maple syrup and not pancake syrup, as they’re not the same! You want real, pure maple syrup to sweeten the egg white oatmeal. You can also use honey if you prefer.
milk — a cup of milk stirred near the end will add extra creaminess and flavor to the oatmeal. You can also use almond milk, soy milk, or cashew milk instead of cow’s milk.
egg whites — you can crack your eggs and separate the egg whites and yolks (save the yolks for something like lemon bars!), or you can buy cartons of egg whites from the store. Don’t worry about the flavor. You can’t even taste the egg whites in the oatmeal.

How to Make Egg White Oatmeal

Set of two photos showing rolled oats, cinnamon, salt, and water added to a saucepan.

Add the rolled oats, cinnamon, salt, and maple syrup to a saucepan.
Add the water and bring the mixture to a simmer over medium heat. Simmer for 4 to 5 minutes while stirring frequently.

Set of two photos showing egg whites and milk added to the pot of oatmeal.

Stir in the milk and egg whites, then lower the heat.
Stir thoroughly for 2 to 4 minutes or until the oatmeal has thickened to your liking. Add additional sweetener or cinnamon if you prefer.
Serve immediately with toppings of your choice, such as fruit, granola, nut butter, or more maple syrup.

A spoonful of egg white oatmeal lifted from a bowl.

Recipe Tips and Notes

I like to add the milk near to end to minimize the odds of the milk scalding in the pot.
You can add some nutmeg to go with the cinnamon.
Cold eggs are easier to separate than room temperature eggs.
Egg whites are neutral in taste, so you won’t taste them. You can definitely add even more egg whites to this oatmeal to amp up the protein even more.
You need to constantly stir the oatmeal once the egg whites are added to ensure the egg whites cook evenly and mix into the oatmeal. If you don’t mix it, you’ll end up with pockets of cooked egg whites.

Oatmeal Topping Ideas

Want to add some toppings to your oatmeal, but you’re not sure what to add? Here are sine ideas:

Jam: I love the added sweetness of stirring some jam into the egg white oatmeal.
Fresh fruit: what’s not to love about some fruit? Raspberries, strawberries, blueberries, mango, kiwi, and bananas make for a great topping.
Dried fruit: a great alternative to fresh fruit is dried fruit! Try some chopped dates, dried apricots, raisins, and more.
Granola, nuts, or seeds: granola, chopped nuts (like pecans or walnuts), or seeds (like sunflower seeds or pumpkin seeds) add a great crunch to your pudding. Try my homemade lemon poppyseed granola! I also love adding hemp seeds since they’re quite good for you!
Yogurt: add a dollop of Greek yogurt to boost the protein in this oatmeal.
Chocolate: breakfast is better with chocolate, lol. Mini chocolate chips, chocolate curls, chopped chocolate, or cacao nibs are a delicious addition!

A bowl of egg white oatmeal with blackberries, cherries, banana slices, and maple syrup on top.

Make Ahead Tips

Meal prep: store the cooked protein oatmeal without any toppings in an airtight container for up to 4 days in the fridge once it’s cooled to room temperature. Reheat in the microwave or stovetop. I like to add a splash of milk when reheating on the stovetop to loosen it up.
Freezer: allow the oatmeal to cool before transferring it into an airtight container before storing the freezer.

What is the texture of the egg whites?

The egg whites make the oatmeal taste more fluffy and creamy. They add a nice amount of volume to the oatmeal.

Should I cook the oatmeal in water or milk?

I use a combination of both water and milk. The milk adds flavor and creaminess that water can’t provide.

How do I prevent the oatmeal from sticking to the pan?

Make sure you lower the heat after you’ve simmered it for 4-5 minutes and stir frequently. This is not a recipe you can walk away from, as the oatmeal can burn and stick to the side of the pan.

Overhead view of a bowl of applesauce oatmeal with granola and red berries on top.

Want another easy oatmeal recipe for breakfast? Try my applesauce oatmeal!