High Protein Oatmeal Recipe (No Protein Powder Needed)
This high protein oatmeal is made with egg whites for a fluffy, satisfying texture and 21 grams of protein per serving. No protein powder needed.
Servings: 1
Calories: 325kcal
Equipment
- small pot I used a 2.5Qt size
Ingredients
- 40 grams old-fashioned rolled oats ½ cup
- 240 milliliters milk of choice 1 cup I used 2% dairy
- 1 teaspoon vanilla essence
- Pinch of salt
- 70 grams liquid egg whites ⅓ cup This equates to the egg whites of 2 medium eggs
- ½ teaspoon cinnamon optional
- Maple syrup to taste (optional)
Recommended Toppings
- Greek yogurt dolloped on top for even more protein
- Your favorite fruit or berries I like kiwis to support regular bowel motions
- 1 tablespoon Chia seeds, linseeds or flaxseeds to aid bloating and constipation
- Sprinkle of nuts/seeds for some healthy fats
Instructions
- In a small pot, combine the oats, milk, cinnamon (optional), vanilla, and salt. Cook over medium heat for 6-8 minutes, stirring occasionally, until most of the liquid has been absorbed and the oats are tender and creamy.40 grams old-fashioned rolled oats, 240 milliliters milk of choice, 1 teaspoon vanilla essence, Pinch of salt, ½ teaspoon cinnamon
- Stir in the egg whites, whisking constantly, until the mixture has fluffed up and the eggs are fully cooked, about 2-4 minutes more. The whisking is key and will keep the eggs from scrambling and create thick, fluffy oats.70 grams liquid egg whites
- Dish up into a bowl and add your favorite toppings.
Video
Notes
If you would prefer to use a whole egg, go for it, the yolk is very nutritious! Use 1 whole egg in place of the 2 egg whites. Just make sure to whisk the egg well first, then add at the same time you're instructed to add the egg whites.
Storage: This recipe is best enjoyed fresh but if you do have leftovers you can store the cooked oatmeal in an airtight container in the refrigerator for up to 3 days. To reheat, transfer to a microwave-safe bowl and add a splash of milk or water to loosen it up. Microwave on high for 1-2 minutes, stirring halfway through. You can also reheat on the stovetop over low heat, stirring frequently and adding liquid as needed.
FAQS:
Can I make these in the microwave? Yes, stovetop is better but if your in a rush microwaving the oats can still work. First microwave the oats, milk, water, and spices in a large bowl for 2-3 minutes (length will vary depending on microwave power), until almost fully cooked. Then whisk in the egg whites and microwave for another 30-60 seconds, whisking every 20 seconds until the eggs are cooked through.
What are rolled oats called in Ireland? Porridge oats! It's the same thing.
Nutrition
Calories: 325kcal | Carbohydrates: 42g | Protein: 21g | Fat: 7.1g | Saturated Fat: 3.2g | Cholesterol: 19.5mg | Sodium: 367mg | Potassium: 648mg | Fiber: 4.2g | Sugar: 13.4g | Vitamin A: 203IU | Vitamin C: 0.49mg | Calcium: 332mg | Iron: 1.8mg
