Egg White Oatmeal is tasty and high-protein breakfast made in the microwave so it’s literally ready in just a couple of minutes! The best part is that it’s perfect for busy mornings, uses simple ingredients, and can be made so many different ways when you mix in your favorite toppings!

top shot of egg white oatmeal with nut butter and raspberries with a gold spoon

There is just something about a warm bowl of oatmeal for breakfast! It’s warm, comforting, and super filling.

When we have a busy schedule oatmeal is my go-to whether it’s overnight oats, oatmeal bars, or this high protein oatmeal recipe! The addition of egg whites is going to give you the fuel you need to make it to the next meal, and it doesn’t even make it taste like eggs.

It actually gives it more of a creamy consistency, which is what we all want for our bowl of oats.

Another one of my favorite ways to add a few more grams of protein to meals is by using cottage cheese. Be sure to check out 8 ways to make cottage cheese toast if you want another quick and easy healthy breakfast option.

More of my favorite breakfasts made with oatmeal:

holding a bowl of oatmeal with a gold spoon

Why We Add Egg Whites To Oatmeal

Adding egg whites to oatmeal can boost the nutritional value of your breakfast in several ways, making it a better option compared to regular oatmeal.

Extra protein: Egg whites are an excellent source of high-quality protein, which is crucial for building and repairing tissues, making enzymes and hormones, and supporting immune function. Adding egg whites to oatmeal is an easy way increase the protein content of your meal, which can help keep you fuller for longer, support muscle growth and repair, and contribute to overall health. This is especially true and helpful for volume eaters.

Low in Calories: Egg whites are low in calories yet high in protein, making them a great option for those looking to increase their protein intake without adding a lot of calories.

Rich in Vitamins and Minerals: They contain a variety of vitamins and minerals, such as B vitamins (especially riboflavin and B12), selenium, and potassium. These nutrients contribute to energy production, antioxidant defenses, and the maintenance of blood pressure and muscle function. Matter of fact, 67% percent of an egg’s nutrition comes from the egg white!

Improved Texture: For some, adding egg whites to oatmeal gives it a more fluffy texture, making more satisfying to eat.

Heart Health: Since egg whites are free from cholesterol and low in fat, incorporating them into your diet in place of whole eggs or other high-fat protein sources can be beneficial for heart health. This substitution can help lower the intake of saturated fat and cholesterol, which are associated with an increased risk of heart disease when consumed in excess.

Ingredients Needed

Quick Cooking Oats – for a gluten-free option use Bob’s Red Mill
Water
Egg Whites – This will equal about 2 large eggs
Protein Powder – I used ancient nutrition vanilla collagen protein powder
Sea salt
Cinnamon

scoop of oatmeal on a spoon in a bowl with raspberries and peanut butter

How To Make the Egg White Oatmeal Recipe

Start by adding the water, oats, salt, and cinnamon to a microwave-safe bowl and cook for 45 seconds.

Stir then add the egg whites. Cook again for around 30 seconds.

Now add in your favorite protein powder and stir well. Cook again in the microwave for another 30 seconds.

Jazz it up with your favorite toppings (one of my faves is fresh berries) and enjoy!

microwaved oatmeal in a white bowl with raspberries and peanut butter

What Should I Do If My Egg White Oatmeal is Too Thick?

After you have cooked the oatmeal and added a scoop of protein powder, add a little more water or almond milk (soy milk or cashew milk can be used as well) to thin it out some.

If you use milk, it may cool it down where you need to reheat it for a couple of seconds.

Best Toppings for Microwave Egg White Oats

You can add any toppings you like, but here are some of our favorites!

Greek yogurt: adds an extra boost of protein and more flavor depending on the variety you choose.
Nuts: a great way to add crunch and healthy fats.
Granola: try my protein granola recipe.
Fresh fruit: Strawberries, Blueberries, Banana slices
Nut Butter: peanut or almond butter would taste delicious
Extra cinnamon or vanilla extract to add more flavor.
Sweetener: Honey or pure maple syrup

holding a gold spoon with a scoop of oatmeal

How to Store

Leftover high-protein egg white oatmeal should be kept in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop over low heat.

Tips for Making

Because we are making this high-protein oatmeal recipe in the microwave, I don’t recommend using steel-cut oats or rolled oats. That’s because they need more cooking time, and we want to make this quick and easy. However, you could swap the instant oats for old fashioned oats or steel cut if you decide to make it on the stove top.
If desired, use liquid egg whites instead of fresh egg whites. See instructions below for the measurements.

How To Separate Egg Whites

You can obviously use an egg white separator, but if you don’t have one don’t worry! Simply crack the egg and hold the eggshell over the one with the yolk in it to strain out the egg white.

You can also try a slotted spoon, just make sure the holes aren’t big enough for the yolk to slip through.

Can You Use Store-Bought Egg Whites for Oatmeal?

Yes! Of course, we recommend organic free-range eggs, so that is the only stipulation!

You will need about ⅓ of a cup if you are pouring out of a carton.

protein oatmeal made with egg whites topped with raspberries and nut butter

Why do people add egg whites to oatmeal?

It might sound a little odd to add egg whites to your morning oatmeal but here is why you should try it out!

Adds protein – Adding egg whites to your oatmeal gives it a protein boost. This helps balance out the carbs!
Adds fluffiness
Doesn’t affect the flavor! You can’t taste them one bit so why not give it a go!?

On your next busy morning, instead of skipping breakfast try this quick oatmeal recipe! Don’t forget to tag me on the gram so I can see what you think!

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Is egg whites and oatmeal good for you?

A combination of egg whites and oatmeal makes an awesome breakfast that will keep your energy high and blood sugar balanced. Oatmeal is a good source of fiber and even they are high in carbs, using egg whites helps to balance the nutrition and create a high protein breakfast.

What is the healthiest way to eat egg whites?

Adding egg whites to oatmeal is one of the healthiest ways to serve them, but you can also try egg white omelets, egg white bites, egg white wraps, or egg white scrambles with vegetables and chicken sausage. You can pretty much serve them any way you would serve traditional eggs.

More Tasty High Protein Recipes to Try: