Egg white oatmeal is a quick and easy high-protein oatmeal recipe made with egg whites, quick oats, mashed bananas, and honey. Whisked egg whites give the oatmeal a fluffy texture while making the most delicious high-protein breakfast. You can't even taste the egg whites!
Another way I enjoy eating egg whites is in this egg white breakfast casserole with turkey sausage. Or try this collagen protein oatmeal with mashed bananas and sliced strawberries if you are looking for another high-protein oatmeal option.
This oatmeal recipe is among the best Mediterranean diet breakfast recipes! Check out our list for more healthy, delicious breakfast ideas.
Why Egg Whites?
Oatmeal is pretty spectacular on its own, but it's a carb-heavy meal. These egg white oats have extra protein (which helps with satiety). The egg whites are tasteless and add a fluffy texture to boring oats.
Ingredient Notes
- Quick oats: Whole oats or steel cut oats take longer to prepare but are suitable to substitute. I prefer using quick oats because they cut down cooking time.
- Egg whites: I recommend using whole eggs and separating the egg yolk from the egg white. Store-bought egg whites can be substituted.
- Mashed banana: Banana adds sweetness and compliments the texture of the oatmeal.
- Honey: Use honey, agave nectar, or maple syrup to sweeten the oatmeal. Alternatively, omit the sweetener if desired.
- Ground cinnamon: I like to add either ground cinnamon or vanilla extract if using more than four egg whites per serving (because of the smell).
How To Make Egg White Oatmeal
Crack the eggs.
Separate the egg yolks from the egg whites using a slotted spoon.
Bring the oatmeal and water to a boil while stirring continuously. Cook for about a minute until the oats are cooked.
Turn the stovetop to medium heat. Whisk the egg whites into the hot oats for about 15 seconds and remove them from the stovetop.
The oatmeal should change colors.
Whisk in the mashed banana, ground cinnamon, salt, and honey.
Pour the egg white oatmeal into a bowl. Top with fresh fruit, chopped nuts, chia seeds, or shredded coconut.
Tips and Tricks
- Use quick oats. Quick cooking oats take a minute to cook up and have an excellent texture for mix-ins like egg whites.
- Whisk continuously while adding the egg whites. The egg whites can curdle if you just pour them in and don't whisk. Then you will have chunky egg white oatmeal which is not what we are going for.
- Keep an eye on the oats while they are cooking. The oats cook so fast that they can burn if you aren't watching them closely.
Variations and Substitutions
- Use any type of sweetener instead of honey. Omit the sweeteners and use more mashed bananas.
- Substitute a dash of vanilla extract instead of ground cinnamon.
- Use whole oats or steel-cut oats instead of quick oats.
- This egg white oatmeal recipe is super simple to customize, especially with fruit toppings or nuts. My favorite toppings are banana slices and sliced strawberries. Add healthy fats like chia seeds, peanut butter, or almond butter.
- Substitute liquid egg whites.
📋 Recipe
Fluffy Egg White Oatmeal
Ingredients
- ½ cup of quick oats 40 grams ** see note 1
- 1 cup water
- ¾ cup of egg whites 4 eggs worth, or about 120 grams
- ½ banana mashed (about 50 grams)
- 1 tablespoon honey **see note 2
- pinch salt
- ½ teaspoon ground cinnamon optional
Instructions
- Separate the egg yolks from the egg whites.
- Bring the quick oats and water to a boil in a saucepan on medium-high heat. Once the oats cook (takes about a minute), turn the stovetop to low and whisk in the egg whites. Continue whisking for about 15 seconds until the oatmeal changes to a white color. Remove from the stovetop.
- Whisk in the mashed banana, ground cinnamon (if using), salt, and honey (if using).
- Pour into a bowl and top with sliced fruit, chia seeds, shredded coconut, or nuts.
Notes
- Quick oats cooks differently from steel-cut oats (whole oats). If substituting whole oats, cook the oats per the package instructions prior to adding the egg whites.
- Any type of sweetener can be used: agave nectar, maple syrup, or honey. The sweetener can be omitted as well if desired.
- Storage: This recipe takes only 5 minutes, so I recommend preparing this oatmeal bowl fresh. If you want to make this ahead of time, the mashed banana turns the bowl brown. I recommend adding the mashed banana when served.
Nutrition
FAQs
Egg whites make oatmeal more light and fluffy when whisked into cooked oatmeal.
I do not recommend prepping egg white oatmeal just because it takes 5 minutes to prepare fresh. The texture of the oatmeal will change when stored in the fridge and reheated the next day.
Yes! You can't even taste the egg whites in the oatmeal.
Add a scoop of protein powder to overnight oats. Or, add a high-protein dairy like Greek yogurt or cottage cheese to regular oatmeal. My favorite way of adding protein to oatmeal is with egg whites.
Yes, 100 grams of egg whites contain 11 grams of protein.
Nancy says
This was a great idea with the egg whites; I never would have thought of that. I used regular gulten-free rolled oats, takes a little longer, but I prefer the texture. I also changed the liquid from a cup of water to a 1/2 cup of water and a 1/2 cup of milk for more protein and calcium. I can't wait to experiment more with other add-ins and flavors.
Lily says
Those are some great substitutions! Sometimes I add berries or crushed nuts- there are so many different combinations.
Anonymous says
Yum
Lily says
Thanks!
Lindz says
Excellent fluffy oatmeal recipe. I added stevia instead of honey to cut my carbs per serving down.
Lily says
Great substitution! Thanks for the comment
Sam says
Hello Lily,
I'm a truck driver with limited space. I do have small frig, coffee maker, and microwave. Small storage. I would really appreciate some tips on more Mediterranean recipes you think I could do in my semi. I already add red beats/berry superfood, dry oatmeal, and protein powder for breakfast... canned chicken/salmon/tuna fish with powdered potatoes.
Any advice would be appreciated.
Thank you, Sam
Lily says
Hi Sam, that’s an excellent question. Fresh fruit is the most underrated and easy food to eat on the Mediterranean diet. Lately I’ve been eating a Greek yogurt fruit bowl with granola and find it filling, well-balanced, and delicious.
If you can have some pre-made roasted sweet potatoes, those are also a great ingredient that’s easy to jazz up. You can make mashed sweet potato bowls with almond butter, shredded coconut, nuts, raisins, etc. I also like mashed bananas and peanut butter and turn that into a sandwich (maybe I’m weird lol).
Personally, one of my favorite reheat meals is lentil soup. There are several on the blog. Lentils are a great protein source and the soup has veggies. You would have to make that ahead and reheat. Hope that helps!