Fluffy Egg White Oatmeal
Creamy, fluffy, and packed with protein — egg white oatmeal is one of the easiest ways to upgrade your usual bowl of oats. This high-protein breakfast is lightly sweetened, full of fiber, and made without any protein powder.
If you’re trying to eat more protein and don’t love the taste of powders, this recipe is for you. I’ll show you exactly how to stir in egg whites for a smooth, fluffy texture and zero eggy taste. Scroll down for step-by-step instructions, tips, and topping ideas.
Why Add Egg Whites To Oatmeal?
- Extra protein in minutes. Stirring egg whites into your oatmeal is one of the easiest ways to boost protein without much extra effort — you’ll only need a few extra minutes on the stove.
- No protein powder needed. If you’re not a fan of the taste or texture of protein powders, egg whites are a neutral, whole food swap that make your oats more filling without changing the flavor.
- Fluffy, creamy texture. When cooked properly, egg whites give your oatmeal a thick, fluffy consistency that’s surprisingly satisfying.
Why Dietitians Love It
Oats offer a hearty dose of dietary fiber to support digestion, heart health, and balanced blood sugar. Pair them with protein-rich egg whites, and you’ve got a warm, satisfying breakfast that keeps you full and energized for hours.
Ingredient Notes
You’ll need six simple ingredients to make easy egg white oatmeal. Scroll down to the recipe card for specific measurements and full instructions.
- Rolled oats: A hearty, whole grain base that gives the best chewy texture. You can swap for quick oats if needed, but avoid instant oats as they turn out too mushy.
- Milk: I use 2% dairy milk for added protein and creaminess. For a dairy-free option with similar nutrition, go with soy milk. Almond or oat milk also work, but they’re lower in protein.
- Salt: Just a pinch helps balance sweetness and enhance flavor.
- Cinnamon: Adds warmth and depth. Adjust the amount to your taste.
- Maple syrup: A natural sweetener that blends smoothly into the oats. You can also use honey, brown sugar, or granulated sugar. For a lower sugar option, try a few drops of Stevia.
- Egg whites: The key protein boost in this recipe. When cooked properly, they blend right in—creating fluffy, protein-packed oats without changing the flavor.
Shopping for egg whites
The term “egg whites” refers to the clear part of the egg that’s separate from the yolk. You can separate egg whites yourself, or buy them in a carton from the grocery store. I use store-bought egg whites because they’re no-prep and easy to measure.
How to Make Egg White Oatmeal
Add ingredients and turn up the heat: Add everything except egg whites to your pot, stir, and turn the heat to medium.
Stir vigorously: Once your pot is at a gentle simmer, stir and keep stirring for 3 minutes.
Add egg whites: Stir while they’re being poured in.
Keep stirring: Continue for 2-minutes or until the egg white oatmeal is noticeably thick and fluffy.
Dietary adjustments
- Gluten-free: Use certified gluten-free oats to avoid any cross-contamination.
- Dairy-free: Swap cow’s milk for soy, almond, or oat milk.
- Extra fiber: Stir in 1-2 teaspoons of chia seeds right before serving. Eat immediately as these can thicken your oatmeal as it sits.
- More protein: Use ultrafiltered milk like Fairlife, which has about double the protein of regular skim milk.
Tips For Thick and Fluffy Egg White Oatmeal
- Keep stirring. Before the egg whites are added, stirring is essential to prevent burnt milk and overcooked oats. After the egg whites are added, stirring ensures a smooth (not chunky) texture.
- Stay near the stove. Once your pot is simmering, things move quickly. Don’t step away!
- Have your egg whites measured and ready. You won’t have time to step away from the stove once your oats start cooking. Measure your egg whites in advance and have them ready beside you.
- Give the egg whites time to cook. You need to stir your egg whites constantly for about 2-minutes to make sure they cook through. You’ll know they’re done when your oatmeal is thick and fluffy.
Prefer thinner oatmeal? Transfer egg white oatmeal to a bowl, and stir in 1-2 tablespoons of milk before adding toppings.
More High Protein Oatmeal Recipes
Protein Powder Oatmeal
Greek Yogurt Oatmeal
Protein Overnight Oats
Chocolate Protein Overnight Oats
Protein Baked Oats
Common Questions
Quick oats will work, but they won’t have quite the same thick and chewy texture as rolled oats. I don’t recommend using instant or steel cut oats.
This egg white oatmeal is best served fresh, especially since it thickens as it cools. I don’t recommend storing egg white oatmeal in the fridge or freezer.
Yes, egg white oatmeal is gluten-free except oats are commonly contaminated with wheat. Check your country’s guidelines on oats and Celiac disease and only choose certified gluten-free oats.
Eliminate the maple syrup and only add sugar-free toppings like fruit and nuts. You could also swap the maple syrup for a few drops of liquid Stevia.
This recipe for egg white oatmeal is thick and fluffy, with a subtle maple flavor. It doesn’t taste like eggs and has a completely smooth texture. I particularly love this recipe because it’s a sneaky way to get more protein in your oats, without any protein powder taste.
I recommend making egg white oatmeal on the stove to ensure a smooth texture and thoroughly cooked egg whites.
Fluffy Egg White Oatmeal
Ingredients
- ½ cup rolled oats
- 1 cup milk
- pinch salt
- ⅛ tsp cinnamon
- 2 tsp maple syrup
- ¼ cup egg whites
Equipment
- small pot
Instructions
- To a small pot, add all ingredients except egg whites and stir to combine. Turn the heat to medium and wait for the pot to reach a gentle simmer.
- As soon as you notice small bubbles appear in the pot, start stirring. Continue stirring until most (but not all) liquid has been absorbed, about 3 minutes. Keep a close eye on your pot to prevent burnt milk or over-cooked oats.
- Working quickly, pour in egg whites while stirring constantly. Keep stirring vigorously for about 2 minutes, or until oatmeal is thick and fluffy. Make sure to keep stirring and give the egg whites time to cook — this prevents scrambled egg white chunks and ensures the egg whites cook through.
- Immediately transfer to a bowl and add toppings. Enjoy immediately!
Notes
- Fresh fruit: Add ½ cup of sliced banana, berries, or chopped apple for natural sweetness and extra fiber. Choose what’s in season or use what you have on hand.
- Nut butter: A spoonful of peanut butter, almond butter, or cashew butter adds creaminess and healthy fats. Stick to 1–2 tablespoons, and choose one with minimal ingredients (I usually look for just nuts and salt on the ingredients list).
- Nuts and seeds: Sprinkle on 1–2 tablespoons of chopped walnuts, pecans, chia seeds, or hemp hearts for a boost of healthy fats and crunch. Toasted, salted (my favorite), or raw work well.
- Yogurt: Top with a few spoonfuls of plain or vanilla Greek yogurt for added protein and creaminess.
- Sweeteners: An extra drizzle of maple syrup, honey, or a pinch of brown sugar goes a long way. Start with a teaspoon and adjust to taste.
- Extras: Add a bit of personality to your bowl with a tablespoon of shredded coconut, mini chocolate chips, cacao nibs, granola, or a dusting of cinnamon.
- You can use a spatula, wooden spoon, or whisk to stir.
- Nutrition information calculated without toppings.
