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    You are here: Home / Quick Meals / The Best Ever Egg White Oats

    The Best Ever Egg White Oats

    Published Jul 9, 2020 by Lauren · This post may contain affiliate links.

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    Finally, an egg white oats recipe that you can feel good about. Egg white oats that are loaded with protein from a powder-free source. The addition of egg whites goes almost undetectable, other than making the oatmeal incredibly rich and indulgent. Don't let the unique nature of the recipe turn you off from trying proats a new way!

    Protein oats, or proats as they're sometimes called, make having oatmeal in the morning a less heavy experience that keeps you full much longer than a traditional carb laden bowl.

    Three bowls of creamy egg white oats with freshly sliced strawberries, drizzled with honey. Full cinnamon sticks are on the side.
    Jump to:
    • Creating Macro Nutrient Balanced Oatmeal
    • The Ingredients
    • Customizing Oatmeal with Add-ins
    • The Pros of Natural Protein Oatmeal
    • Bonus: A Use for Banana Peels Post-Protein Oats! Banana Compost Tea
    • 📖 Recipe

    Creating Macro Nutrient Balanced Oatmeal

    I love oatmeal but I hate that it's basically all carbs. There's ways to add protein to the dish, but most of them also add lots of fats and calories. Years ago, I stumbled across a recipe for egg white oats and was kind of disgusted. I put aside my skepticism and gave it a try and they genuinely were the creamiest oats I'd ever had.

    I really enjoyed these so I decided to add them to my regular breakfast rotation. Over the years I have perfected this recipe. It takes 4 base ingredients and is super customizable. It also is protein powder free and has all natural ingredients with no added sweeteners. The best part? It only takes 5 minutes.

    The Ingredients

    • 1 ½ cups of quick oats
    • 2 ¼ cups of water
    • 1 banana
    • ¾ cup of egg whites

    These are the only ingredients you absolutely need for this recipe. The banana acts as a subtle natural sweetener and the egg whites add no taste but an incredible source of unprocessed protein. The two ingredients together make a rich, smooth and delicious version of oatmeal. There's a couple add-ins outside of these that I find really elevate the dish but aren't mandatory. I always add:

    • 1 teaspoon vanilla
    • A pinch of salt
    Halfway through the cooking process, showing how to add in raw bananas into the partially cooked oats.

    Customizing Oatmeal with Add-ins

    After the initial base, you can add anything to the top of the egg white oats to make a bowl-style breakfast. Here are a list of some flavour combinations that go really good with this oatmeal base:

    • Raspberries, chia seeds, flax seeds and cinnamon (my go to)
      • My boyfriend also adds maple syrup to this but I find it too sweet
    • Bananas, poppyseeds and maple syrup
    • Strawberries and dried coconut
    • Cocoa powder, peanut butter (or PB2), and bananas

    Really, anything that you put in regular oatmeal would be a good addition to egg white oats. I don't like to add too many additions because the oatmeal tastes really good as is. The recipe listed below makes 4 servings and has 196 calories, 9.3g of protein and 3.8g of fibre. Any additional toppings can add even more protein than what's listed here.

    The Pros of Natural Protein Oatmeal

    This egg white oats recipe does an exceptional job at taking natural, whole foods to reimagine a dish. Anyone who knows me knows how much I can't stand protein powder. I have one smoothie recipe and a few baked goods I can eat that have protein powder in it, but they both need peanut butter to mask the taste.

    This oatmeal skips the heavily processed, dairy-based protein powders in favor of whole food egg whites. The addition of protein to a traditionally very carb heavy meal balances out the macro nutrient profile and allows the body to absorb the nutrients more slowly, allowing you to stay full longer. Beyond the nutrient benefits, this oatmeal is so creamy. Just look at the final product.

    A look at the finished oatmeal product to show off how creamy the oats are.

    Bonus: A Use for Banana Peels Post-Protein Oats! Banana Compost Tea

    After this dish is done, you're left only with a banana peel for waste. Something I've been trying lately is trying to find ways to use food scraps, and a lot of people have pointed me in the direction of compost for my garden. A single banana peel isn't of much use if you don't compost regularly, which as of yet, I do not. I'm planning to take up composting but want to do more research for what my particular garden would benefit from. What I've started doing is banana peel compost tea!

    Banana compost tea in the making, banana peels soaking in water in a large mason jar.

    I got inspiration for this idea at Canning Crafts. To make your own banana compost tea, simply take a large mason jar or container with a lid and fill it ¾ of the way with water. After you eat a banana, take the peel and add it into the mason jar and allow it to sit in your fridge until needed (or about a week). After, strain the tea and keep it in a separate container. To use it in your garden, dilute the tea of a ratio of 1:16 (or one cup of concentrate per 1 gallon of water). This mix should boost your plant growth significantly.

    After straining the peels out of the tea, you can either add them to your compost bin if you have one, or blend them with water to use as a fertilizer puree. An alternative if you have a dehydrator is to dry out the peels and blend them into a powder to use at the time of initial planting to enrich the soil.

    If you use cartons of egg whites, make sure to check out my list of all the ways you can use leftover egg whites!

    📖 Recipe

    Best Ever Egg White Oats [Egg White Oatmeal]

    Prevent your screen from going dark
    A delicious, creamy take on oatmeal loaded with protein. No sugar added, no artifical sweeteners, all whole foods. Takes 5 minutes to make and keeps you full all morning.
    4.84 from 6 votes
    Print Rate
    Course: Breakfast
    Cuisine: American
    Cook Time: 5 minutes
    Total Time: 5 minutes
    Servings: 4
    Calories: 164kcal
    Author: Lauren

    Ingredients

    • 1 ½ cups quick oats
    • 2 ¼ cups water or almond milk
    • 1 banana ripe
    • 1 teaspoon vanilla
    • 1 pinch salt
    • ¾ cup egg whites

    Instructions

    • Add the oats and water to a pot. Heat up over medium heat. While coming to heat, break a banana into 1 inch pieces and add to the pot. Use the back of your spatula to mash the bananas into the oats.
    • While cooking, add vanilla and salt to taste. Allow to continue cooking until the oats have absorbed all the water.
    • Remove the pot from the heat and add in egg whites. Stir continuously to avoid scrambling the eggs. Keep on the heat until there is no visible egg whites and the oatmeal is thick and fluffy.
    • Serve immediately, adding garnishes and add-ins as desired. My personal go to is raspberries, chia seeds, flax seeds and cinnamon.

    Notes

    You may add maple syrup or some other sweetener to this recipe but I find it perfectly sweet as is. If you like a sweeter oatmeal like the kinds packaged in pouches, add in about ½ - 1 tablespoon of your liquid sweetener of choice.

    Nutrition

    Calories: 164kcal | Carbohydrates: 28g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Sodium: 93mg | Potassium: 287mg | Fiber: 4g | Sugar: 4g | Vitamin A: 19IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @MaritimeGlutton or tag #maritimeglutton!
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    Reader Interactions

    Comments

    1. Angélique

      July 23, 2020 at 10:19 am

      5 stars
      This looks amazing!! I’m trying it tomorrow morning ?

      Reply
      • Maritime Glutton

        July 23, 2020 at 10:21 am

        Thank you Angelique! You'll have to let me know how it turns out <3

        Reply
    2. ELLA

      July 23, 2020 at 11:48 am

      Definitely have to try this!

      Reply
      • Maritime Glutton

        July 23, 2020 at 11:54 am

        You'll have to let me know how it turns out, Ella. Hope you love it!

        Reply
    3. Millie

      July 24, 2020 at 2:55 am

      I love oatmeal but I had to stop eating it because I saw what it did to my blood sugar levels. But I think egg white will help. Why didn't I think of that!

      Reply
      • Maritime Glutton

        July 24, 2020 at 2:19 pm

        I think it would help with the insulin response for sure. Let me know if you try it, Millie!

        Reply
      • Melissa

        February 15, 2021 at 1:57 pm

        5 stars
        My new fave oats! Super creamy and easy. I only had steel cut oats, so I used them and it turned out great. Thanks!

        Reply
        • Maritime Glutton

          February 15, 2021 at 2:06 pm

          I'm so glad you loved them Melissa! Thank you for the great review

          Reply

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    Welcome to Maritime Glutton, I'm Lauren and I'm the face creating recipes around here. I'm passionate about supporting local, eating great food and finding new ways to cut back on food waste and save money. Learn more about me here.

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