Macro Friendly High Protein Egg White Oatmeal

published: March 7, 2023

updated: October 24, 2023

0 Comments

This post may contain affiliate links. Read our disclosure policy for more details.

This oatmeal has been a breakfast staple for me for as long as I can remember. I’ve eaten it almost every single morning, with varying toppings, for years and I’m still not sick of it! It’s the perfect balance of carbs, protein, and healthy fats to start the day, making it macro-friendly!

The idea of egg whites mixed into your oatmeal might sound a little off putting to you, but I promise you won’t taste them. The egg whites actually add some volume and fluffiness to the oats, plus a nice boost of protein, a nutrient that many of us struggle to get first thing in the morning.

Think of this recipe as the base of your breakfast, and it’s really a blank slate that can be dressed up however you like. Without any toppings, it’s less than 200 calories, so you’ll want to experiment with different toppings to round it out and make it more satisfying. 

Some of my favorite toppings include: ground flax seeds and/or chia seeds for healthy fats and fiber, nut butters, fruit, and always lots of extra cinnamon. I also love to stir in ½-1 scoop of vanilla protein powder to make this recipe even higher in protein.

The best part: it’s super easy, ready in under 5 minutes, and all made in one bowl for an easy clean up! All you need is oats, liquid egg whites (egg whites separated can work too, you’ll just need to really stir them in well), water, cinnamon, and salt. I like to make this recipe in the microwave because it’s easier and less of a clean up, but feel free to make it on your stovetop, just add your egg whites in after a minute or two of cooking and stir frequently throughout the remaining cooking time.


Free PDF


Snag a sample of our famous weekly macro meal plans!

Get a sneak peak of a members-only weekly macro meal plan!

3 Reasons Why You Will Love Our Macro-Friendly Egg White Oatmeal Recipe

  1. Unlike typical bowls of oatmeal, this one’s packing 14 grams of protein as is, and that’s before adding any mix-ins or toppings!
  2. It’s totally customizable. Experiment with what toppings you like and change it up every once in a while to keep it interesting.
  3. It’s ready in just a few minutes and requires minimal clean up.

Ingredients

  • Rolled or quick oats
  • Water
  • Liquid egg whites
  • Cinnamon
  • Salt

Kitchen Tools Required

  • Microwave-safe bowl  (big enough to allow your oatmeal to rise a bit while cooking without overflowing)
  • Microwave
  • Measuring cups and spoons

How to Make Egg White Oatmeal

  1. Measure out your oats into a bowl and then add in the water. No need to stir – we’re all about quick and easy here!
  2. Microwave on high for 1:30.
  3. Remove the bowl from the microwave and add in the egg whites. Be sure to stir thoroughly before moving onto the next step.
  4. Microwave on high for 1 minute.
  5. Sprinkle on cinnamon and salt to taste and stir.
  6. Add whatever toppings you’d like and enjoy!
ingredients for egg white oatmeal
mixing oatmeal in bowl
spoon in oatmeal bowl
oatmeal in the bowl
final egg white oatmeal

Swaps or Alternatives

Oats: I’ve made this recipe with both rolled and quick/instant oats. Both types work great! Rolled oats will have a more chewy texture, while quick oats tend to be a little smoother.

Liquid egg whites: Feel free to crack eggs and separate the yolks from the whites, you’ll probably need about 2 eggs worth. I’ve made the recipe this way too, but it does require a bit more stirring throughout cooking otherwise the eggs end up getting scrambled, rather than thoroughly mixed in. You can also use the whole egg too, it will just change the nutrition and flavor of the end product a bit.

Water: To make the oatmeal a little creamer, you can use your favorite type of milk in place of water. I have found that the milk doesn’t absorb as well and it leads to a runnier end result, but some prefer that. I personally like a thicker texture. Keep in mind using milk instead of water will also alter the nutrition information. You can adjust the amount of water you use here too, depending on how thick you like your oatmeal.

Salt: Feel free to omit this if you’d like. I find that a pinch of salt brings out the flavors overall.

Toppings: Here’s the fun part. I usually stir in ½-1 scoop of vanilla protein along with the cinnamon and salt after cooking for an extra protein boost. Then, I like to top mine with a tablespoon of peanut or almond butter, extra cinnamon, berries, and flax or chia seeds. Play around with what combinations you like!

Quick Tip(s)

Make sure you’re using a big enough bowl to allow the oatmeal to rise in the microwave while it’s cooking. Nothing is worse than oatmeal overflowing and making a huge mess in the microwave! Remember, we’re going for an easy clean up here.

When you mix in your egg whites, make sure you stir them in thoroughly before you put it back in the microwave. If you don’t, the egg whites will turn out looking scrambled throughout your oatmeal – yuck. Stirring well will prevent this.


If you do use regular egg whites separated from the yolks, you’ll need to be even more diligent about stirring and you might want to stop the microwave during cooking to stir a couple times too.

Macros & Nutrition Information

MacrosNutrition
Calories198
Protein14g
Carbs27g
Fat3g

Egg White Oatmeal High Protein

Tami Smith
This high-protein oatmeal is so easy to make and it’s totally customizable. I know it’ll become a staple in your kitchen!
5 from 1 vote
Prep Time 1 minute
Cook Time 3 minutes
Total Time 4 minutes
Course Breakfast
Cuisine American
Servings 1
Calories 198 kcal

Equipment

  • Microwave-safe bowl
  • Microwave
  • Measuring cups and spoons

Ingredients
  

  • ½ cup rolled or quick oats
  • 1 cup water
  • cup liquid egg whites
  • Cinnamon, to taste
  • Salt, to taste

Instructions
 

  • Measure out your oats into a bowl and then add in the water
  • Microwave on high for 1:30
  • Remove the bowl from the microwave and stir in the egg whites very thoroughly
  • Microwave on high for 1 minute
  • Mix in cinnamon and salt to taste and enjoy

Notes

Don’t forget to add toppings! This recipe is meant to be jazzed up and changed up however you like. Try adding berries, nut butters, flax, chia, or hemp seeds. Mixing in ½-1 scoop of protein powder is a great way to boost the protein even higher and can add a touch of sweetness and more flavor to your bowl.

Nutrition

Calories: 198kcalCarbohydrates: 27gProtein: 14gFat: 3g
Keyword high protein
Tried this recipe?Let us know how it was!

Join Our Macro Recipe Membership!

  • No more struggling with what to eat!
  • Quick and easy, macro-friendly meals!
  • Family-friendly, kids too!
  • Dinner plans for the week included!
About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

Follow Me Here

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
>