The combination of rolled oats, egg whites, and milk creates a light, fluffy, and filling bowl of egg white oatmeal that makes a delicious high-protein breakfast, complete with 20 grams of protein per serving, that is perfect for busy mornings.
INGREDIENTS FOR EGG WHITE OATMEAL
Egg white oatmeal can be made with only 3 ingredients, and a few optional ones for flavor, here’s what you’ll need:
- Oats: The recipe calls for rolled oats but you can use quick-cooking oats if you prefer.
- Egg Whites: You can use liquid egg whites or crack fresh eggs and separate the whites from the yolks.
- Milk: The recipe calls for whole or 2% milk, however, you can use non-dairy milk, such as almond milk or coconut milk, if needed.
- Cinnamon (optional): To add flavor and a hint of sweetness.
- Salt (optional): A pinch to season.
Once cooked, you can add endless toppings to your bowl of egg white oatmeal, some of my personal favorite toppings include:
- Nuts, such as almonds, walnuts, or pecans
- Nut butter, such as almond butter or peanut butter
- Fresh berries, such as blueberries or strawberries
- Fresh fruit, such as apple, pear, or banana slices
- Greek yogurt
- Cottage cheese
- Maple syrup
- Honey
- Cinnamon
- Shredded coconut
- Chocolate chips
I must admit, I personally found this concept a little strange when I initially saw it but after giving it a try, I think it’s a great way to add protein to your oatmeal. Plus, once you’ve got the basic recipe down you can flavor your egg white oatmeal any way that you like to create endless flavor combinations. While I think cinnamon, berries, and peanut butter are delicious and nutritious choices, as they add fiber and healthy fat, you can add any toppings you like!
Egg White Oatmeal
Ingredients
- 1/2 cup rolled oats
- 1 pinch salt
- 1 cup milk, or water
- 1/4 cup egg whites*
- 1/4 teaspoon cinnamon (optional)
- 1 tablespoon honey (optional)
Instructions
- In a small saucepan on medium heat, add rolled oats, salt, and 3/4 cup of the milk and bring to a simmer. Once bubbling, reduce the heat slightly and cook for 4-5 minutes until most of the milk has been absorbed.
- Once the oats have absorbed most of the milk, add the eggs white, cinnamon (optional), honey (optional), and remaining 1/4 cup of milk, and continue to cook, stirring constantly, until the oats are cooked, roughly 1-2 minutes.
- Once complete, remove the oatmeal from the heat, transfer it to a bowl, and serve with toppings of your choice.
Notes
Egg Whites: If using whole eggs, omit the egg yolks and use the whites from 2 eggs, otherwise, use 1/4 cup of liquid egg whites.
Nutrition
- Serving Size: 1 bowl
- Calories: 305 calories
- Sugar: 13 grams
- Fat: 5 grams
- Carbohydrates: 39 grams
- Fiber: 4 grams
- Protein: 20 grams
No comments:
Post a Comment