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Egg white oatmeal is a healthy breakfast option that is higher in protein and naturally low in fat - a great Trim Healthy Mama E fuel!
It is also a great way to start your day if you are trying to lose weight or maintain your current weight.
Does oatmeal have protein?
Oatmeal does have protein, with around 6 grams in a 1 cup serving.
This may not seem like much, so many people are looking for ideas to add additional protein to their morning oatmeal.
While oatmeal itself is not a good source of protein, adding egg whites to your oatmeal will increase the protein content. One large egg white has approximately 4 grams of protein.
Protein in oatmeal vs eggs
Protein is an essential macronutrient that helps with cell repair and growth and also aids in the production of hormones and enzymes. Oatmeal and eggs can both be sources of protein, providing all the essential amino acids your body needs to function properly. Here's a look at how these two foods compare when it comes to protein content:
One cup of cooked oatmeal contains approximately 6 grams of protein, while a large egg contains about 6.5 grams of protein. So, when it comes to protein content, these two foods are very similar. However, the quality of the protein in each food is different.
Eggs contain all of the essential amino acids your body needs in the right ratio, making them a "complete" protein source. This means that they are a better quality protein than oatmeal, which is an "incomplete" protein source. Therefore, if you're looking to get the most out of your protein intake, eggs are the way to go.
Some people like to enjoy their oatmeal with a fried egg on top. This definitely adds protein, but you can also just add egg whites to your oatmeal!
This will give you the benefits of both a complete and an incomplete protein source. One large egg white has approximately 3.6 grams of protein.
What are the benefits of eating oatmeal?
The benefits of eating oatmeal are numerous. Oatmeal can help lower cholesterol, reduce the risk of heart disease, and regulate blood sugar levels.
Many people like to eat oatmeal because it is a good source of fiber, which can promote digestive health and help you feel full after eating.
Is oatmeal good for you?
Oatmeal is a whole grain food that is packed with nutrients.
It is a good source of fiber, manganese, selenium, phosphorus, and magnesium. Eating oatmeal can help lower cholesterol, reduce the risk of heart disease, and regulate blood sugar levels.
Oatmeal is also a filling food that can help you control your weight.
How to add protein to oats?
Many people are looking for ways to up the protein content of a typical bowl of regular oatmeal.
Here are a few things you can add to your hot oats to increase the protein:
Collagen Peptides: This is a powder that dissolves well in hot liquids and can be added to many different recipes. It is flavorless and has a high protein content.
Greek Yogurt: Plain Greek yogurt is a great way to add protein to your oats. It will also make them a creamy consistency. Be sure to stir it in well so it doesn’t clump.
Nut Butter: Nut butters (like almond butter or peanut butter) are a great way to add both protein and healthy fats to your hot oatmeal. Just a spoonful will give you a boost of energy that will last all morning. (This would make your morning oatmeal a THM-XO if you follow the Trim Healthy Mama style of eating.)
Egg Whites: Adding egg whites to your oatmeal is an easy way to get more protein. You can either whisk them into the oatmeal before cooking or cook them right into the oats.
Chia Seeds: Chia seeds are a great plant-based protein source. They also add fiber and essential nutrients to your oatmeal. Just a tablespoon of chia seeds will give you 2 grams of protein. (2 Tablespoons of chia seeds would add 18 grams of fat, so this would be a THM-XO as well.)
Cottage Cheese: Low Fat cottage cheese is another high protein option that can be added to hot oats. It will make them creamier and more filling.
Protein Powder: Protein powder is a quick and easy way to add extra protein to your oats. Just mix in a scoop of your favorite protein powder before eating.
What are the best toppings for egg white oatmeal?
There are many delicious toppings that go well with egg white oatmeal. Fresh berries or banana slices are a great option.
If you are looking for something sweet, you could also add a drizzle of sugar-free maple syrup.
One of my favorite toppings for oatmeal is a brown sugar substitute and a sprinkle of sugar-free chocolate chips.
For a savory option, try topping your oatmeal with a fried egg (again, this would be a THM-XO if you follow the Trim Healthy Mama Style of eating).
Whatever you choose, be sure to add toppings to your egg white oatmeal with something that you enjoy!
What is healthy to mix with oatmeal?
If you follow the Trim Healthy Mama style of eating, you know that we separate our healthy fats and healthy carbs.
Oatmeal is a healthy carb source, so you want to make sure you don't add a lot of fat when adding mix-ins to your egg white oatmeal.
I like to add cauliflower rice to my oatmeal as it is cooking - this way I'm also adding some non-starchy vegetables to my breakfast!
Adding an entire banana to your oatmeal may not be the best choice, since it may put you over the recommended limit of carbs for a Trim Healthy Mama E fuel, but adding half a sliced banana is a good option.
Can you mix protein powder with oatmeal?
Yes, you can mix protein powder with oatmeal. Just add a scoop of your favorite protein powder to the oatmeal as it is cooking and whip vigorously to incorporate the protein powder.
Benefits of adding egg whites to your morning oatmeal
Adding egg whites to your morning oatmeal is a great way to increase the protein content and make a bowl of filling oatmeal.
Egg whites are a complete protein and contain all the essential amino acids that our bodies need.
They are also low in calories and fat-free, making them a great addition to any meal.
A single large egg white contains about 4 grams of protein, so adding 2-3 egg whites to your oatmeal will give you a good boost of protein.
In addition to the protein, egg whites also contain selenium, vitamin D, B6, and B12. They are also a good source of iron and copper.
So not only will adding egg whites in oatmeal help you reach your daily protein goals, but they will also help you meet your daily nutrient needs.
Use the remaining egg yolks to make another recipe, like this Sugar-Free Lemon Curd!
Can you reheat egg white oatmeal?
Yes, you can reheat egg white oatmeal. Just be sure to reheat it gently so that the egg whites don't curdle.
I like to reheat my oatmeal in the microwave for 30-60 seconds. You could also reheat it on the stove over low heat.
Egg white oatmeal food safety
When it comes to food safety, there are a few things you need to keep in mind when reheating egg white oatmeal.
First, be sure that the oatmeal is heated all the way through. Egg whites can curdle if they are not cooked properly.
Second, be sure to use pasteurized eggs when making egg white oatmeal. Pasteurized eggs have been treated to kill bacteria that can cause foodborne illness.
Can I use liquid egg whites instead of fresh egg whites?
Yes, you can use liquid egg whites instead of fresh egg whites. Just be sure to use the same amount called for in the recipe.
I prefer to use fresh egg whites when possible, but liquid egg whites are a convenient option when you are short on time.
When using liquid egg whites, I like to add them to the oatmeal as it is cooking so that they have a chance to cook through.
How much liquid egg whites equals one fresh egg white?
One large egg white contains about 3 tablespoons of liquid egg whites.
So, if a recipe calls for one egg white, you would need to use 2 tablespoons of liquid egg whites.
How do you make egg white oatmeal?
There are many different ways that you can make egg white oatmeal, but here is a basic recipe to get you started. (Full recipe is below in the recipe card.)
Regular Oats (Rolled Oats)
Gentle Sweet (or your favorite sugar substitute)
How do you add egg whites to oatmeal?
You can either stir egg whites into the water and almond milk before adding the oats, or you can add them after the oats have been cooking for a minute.
If you are adding them after the oats have been cooking, just make sure that the egg whites are cooked through before serving.
You'll want to stir constantly to make sure your oatmeal with egg whites has the best texture.
Let the oats sit for a few moments off the heat after they have finished cooking, and they will thicken further.
Can I use steel-cut oats for this recipe?
Yes, you can use steel-cut oats for this recipe. You will just need to increase the cooking time to 10-20 minutes (depending on how chewy you like your oatmeal).
Egg white oatmeal is a delicious and nutritious way to start your day. It is high in protein and low in calories, making it a great option for those on a weight loss journey.
It is also a good source of nutrients, including selenium, vitamin D, B6, and B12.
So if you are looking for a healthy and delicious breakfast option, be sure to give egg white oatmeal a try! It's a great breakfast cuisine for a healthy lifestyle!
Baked Oatmeal with egg white
If you are looking for an even heartier breakfast option, you can try this Upside Down Peach Baked Oatmeal with egg whites.
It is a little more time-consuming, but it is worth it! This oatmeal is perfect for meal prep and will keep you full all morning long.
Simply mix up the Baked Oatmeal recipe, and mix in 1/2 cup of egg whites! Bake as normal and you'll add some protein and have a delicious egg white baked oatmeal!
Can I add egg white to instant oatmeal?
Yes, you can add egg white to instant oatmeal.
You can either stir them into the oatmeal before cooking (this is probably the easiest way), or you can add them after the oatmeal has finished cooking.
If you are adding them after cooking, you'll want to make sure that the egg whites are cooked through before serving.
What is egg albumin protein?
Egg albumin protein is the protein found in egg whites.
It is a high-quality protein often used in sports supplements and shakes.
But for this recipe, you are adding egg albumin to oatmeal instead of drinking it or using it in powder form.
More Healthy Oatmeal Recipes
- Combine all ingredients except egg white in a medium saucepan over medium heat. Bring to a boil, stirring occasionally.
- Reduce the heat to low and stir in the egg white. Cook for 1-2 minutes, or until the egg white is cooked through and the oatmeal begins to thicken.