Three-Minute Egg White Oatmeal

If you have five minutes in the morning, you have enough time to make yourself a bowl of fluffy, filling and oh-so-tasty banana egg white oatmeal.

Egg White Oatmeal Recipe

I had plans to make this recipe today, photograph it and then place it in the fridge to eat for breakfast tomorrow. Well, that plan lasted all of five seconds. Apparently I love this recipe even more than I realized because I couldn’t resist it for lunch today. I’m no stranger to eating oatmeal for dinner on occasion, so why not lunch, too?

Egg White Oatmeal Ingredients

I started adding egg whites to my morning oatmeal a long time ago in an effort to make my oats a little more filling. I’ve added nut butter and protein powder to my oats in the past to give them a little more staying power, but egg whites are my favorite addition because they make the oatmeal fluffier in addition to making them more filling.

The oats taste light and airy and not nearly as dense as typical oatmeal. The addition of a super-ripe banana gives them a punch of natural sweetness I adore as well!

mashed banana

After three minutes in the microwave, breakfast is ready and from start to finish, this recipe takes about five minutes. Not too shabby!

Three Minute High Protein Egg White Oatmeal Recipe

Three Minute Egg White Oatmeal

Serves one


  • 1/2 cup quick cooking oats (you may use regular oats, but the cooking time will be a little longer)
  • 1 ripe banana
  • 1/2 cup milk of your choice (I typically use almond milk)
  • 3/4 cup liquid egg whites (I use egg whites from a carton to make them easy to measure and pour)
  • 1/2 teaspoon cinnamon


  1. Peel and mash banana
  2. Stir banana and remaining ingredients together in a medium-size bowl, with room at the top so the oats can “grow” in the microwave without overflowing
  3. Microwave on high for three minutes, stirring after 75 seconds and then again every 30 to 45 seconds until three minutes are up
  4. Top with your favorite toppings and enjoy (my personal favorites are peanut butter, chopped almonds, fresh berries and pumpkin pie spice)

Oatmeal with Egg Whites

Depending on the ripeness of the banana, you may wish for the oats to be a little sweeter. If this is the case, add a drizzle of honey and then you’ll be good to go!

I hope you love this recipe as much as I do!

Question of the Afternoon

  • What is your favorite way to prepare oatmeal? Any tips or tricks for making it more filling?

I like to add healthy fats (usually in the for of peanut butter or almond butter) in addition to some kind of protein punch to my oats. That definitely makes them more satisfying!


  1. says

    Oh nice! I just had some oats this morning and added some sunflower butter, cinnamon, and blueberries. Kept me full all morning.

    I’ll have to try adding egg whites – does it make them taste “egg-y” at all?


    • says

      A tiiiiny bit, but I really, really don’t think it’s noticeable. I think the key is adding enough oats and milk to balance it out. You can also reduce the amount of egg whites if it’s too much.


    • says

      I definitely agree! I don’t microwave mine hardly at all anymore, until the winter months get here then it is a must! (Kansas has cold winters lol). But I have found that the green carton of weight watchers egg whites taste better and have hardly and distinct flavor (egg-y) versus say walmart brand…Hope that helps! I am big on the taste of the egg whites too!


    • Rochelle says

      I make my 1/2 cup of oats grow by adding 1T of chia seeds. I don’t measure the water but make sure that it’s about an inch above my oats. I let that sit for an hour & then will microwave it for 3 minutes. After that, I add a tablespoon of almond butter, a tablespoon of hemp hearts, some cinnamon, and then finish it off with honey. If the consistency isn’t to my liking, I microwave it again for another minute.
      This is the only way I make it through my morning without being hungry an hour later.


  2. says

    I’m so glad you shared this because I was just thinking how I’m getting sick of my usual overnight oats. I’ve also tried adding nut butters and nuts to make them more interesting and it’s not cutting it. Perhaps egg whites is the way to go. Thanks!


  3. says

    Ah this looks so yummy! I will have to get the recipe I have for apple cinnamon oats up soon! I love my overnight oats every morning! I have chocolate peanut butter every day and it is fantastic! I use 1 c egg whites for a super high protein meal in the am. If you let it sit in the fridge overnight, it will make itself and you can eat it that way (I think its perfectly safe bc the egg whites are pasteurized). I will link here ( but my post is definitely not as pretty as yours! 😉 Love your stuff lady!


  4. Christina M says

    Lately, I’ve become obsessed with Steel Cut Oats. However, they take some time to make so I usually only have them on Friday’s mornings when I’m not rushing to work (plus it’s the only morning I get to have breakfast with the bf!). We both love them – he adds a TON of sugar. I prefer to eat them with a banana, blueberries, peanut butter and some cinnamon! Super yummy and keeps me full FOREVER! 🙂 Gotta try some Pumpkin Spice this Friday though!


  5. says

    Love oatmeal any time of the day and often eat it for lunch! I make a pot usually of steel cut oats plus old fashioned oats cooked with chia seeds. I make enough usually for four servings and then reheat for the rest of the week. So good! My favorite and most filling oatmeals are usually eaten cold mixed with greek yogurt, fruit and peanut butter. I much prefer cooked oats cold than making the traditional overnight oats.


  6. says

    I love adding egg whites to oatmeal bc it makes the oatmeal more filling, voluminous and protein-packed. I think the trick is to really keep an eye on the oats and stir before clumps of cooked egg white can form (that sounds really gross, ha). I like to add some walnuts or slivered almonds, cinnamon and chopped apple. I think its delicious, but my fiancé is always so so repulsed by the addition of egg whites 😛


  7. says

    I keep a whole container of oats at work for healthy breakfasts every day. I might need to start keeping almond milk and egg whites in the office fridge, too. This morning, I added chopped apple to mine, and it help keep me fuller than normal (normally, it’s PB and maybe all fruit jam), but the egg whites would definitely kick it up a notch! 🙂


  8. Jessica says

    I never thought of egg whites! That’s a great idea. I’ve been adding peanut butter and protein powder (regular oatmeal does not keep me full) but when I’m trying to progress my weight lifting I eat egg casseroles in the morning to attempt to get 30-50g of protein at breakfast. Unfortunately, I find protein powders to be really gross tasting so I can’t use much in smoothies or oatmeal. I’ll try the egg whites!


  9. Allyssa says

    I literally eat this every morning! Sometimes even multiple times throughout my day! With my egg white oatmeal I love adding greek yogurt and peanut butter!! Also, sometimes I’ll make the oats in coffee instead of milk to give them a coffee flavor. You should try it out!


  10. says

    I don’t eat oatmeal but rather make my own version of cereal! It’s paleo and keto, gluten free, all natural and low carb so if you’re interested I can certainly show you the recipe 🙂

    But to make it more filling I guess I would decorate it more! What’s a feast to the eyes is a feast to the brain.


  11. says

    This sounds really good! I’m gonna have to try it. My favorite way to make oatmeal is pretty simple. 1/2 cup homemade applesauce (no sugar in it, just cinnamon), 1/2 cup almond milk, and 1/2 cup oats. I’ll put it in a container and mix it before I leave for work and then pop it in the microwave when I get there. I think I saw it on Pinterest at one point and fell in love with it. It’s easy and quick especially since I’m always running out the door 🙂


  12. says

    Almond butter or peanut butter is always a must in my bowl of oats. I always have a fruit like bananas or strawberries or blueberries or a combo. I’ve been adding protein powder every now and then, but I need to try egg whites more too.


  13. Sam says

    My favorite trick for pumping up the volume on oats is to use double the liquid in the microwave and let it sit over night. I have a giant 4-cup measuring cup that works great for this. 1/2 C oats, 1C water, 1C almond milk in the microwave for 2 minutes.. let it sit for about five and repeat. Then it goes in the fridge over night. In the morning, I throw it back in with some chopped apples and then add PB and sunflower seeds when it’s all done. Delish and HUGE! 🙂


  14. says

    Love this idea! I grew up eating oatmeal with brown sugar and raisins, which is still my all-time favorite way to eat oatmeal. I’m trying to cut back on the sugar a bit though so I had plain oatmeal with just blueberries the other day (boooring!). I’m definitely going to give this a try tomorrow!


  15. says

    I almost always add peanut butter to my oats to give them some more staying power. Chia seeds or walnuts are great additions too. I’ve never thought about adding egg whites – I love the idea of them making oatmeal fluffier. I’ll have to try that!


  16. says

    I like my sleep so much more than getting a good breakfast in before work. I usually grab a piece of fruit on my way out the door and am starving by lunch! This is simple and fast. Can’t wait to try!


  17. says

    I like my sleep so much more than getting a good breakfast in before work. I usually grab a piece of fruit on my way out the door and am starving by lunch! This is simple and fast. Can’t wait to try!


  18. Kendall says

    Hi Julie! These look great but I have a couple questions. I am allergic to bananas – do you think this recipe would work if I ommited them (and maybe added honey for the sweetness)? Or are they important for texture? Have you ever tried substituting something else for them? Thanks for your help and advice!


    • says

      Hi Kendall!! I think they would probably taste okay without the banana (but, yes, you’ll probably want to add something to give them some sweetness) — I would just reduce the amount of egg whites since they may taste “eggier” without the banana to combat the texture/taste.


  19. says

    I add egg whites to my stove top oats and love it. I do protein powder sometimes too but the egg whites do make the oatmeal have more volume and fluff, which I like. 🙂 I haven’t ever tried it in the microwave but I’ll have to test it out next time I’m in a rush.


  20. Janice says

    Julie, I really enjoy your blog. Here is my favorite way to prepare and eat oatmeal.

    1/4 cup oat groats soaked
    1/4 cup steel cut oats
    1t cinnamon
    1T goji berries
    1/2 cup almond milk
    1 cup blueberries
    Once oat groats are soaked and drained add to steel cut oats, berries and cinnamon. Too with almond milk then berries. All in mason jar. Put in fridge overnight. Can be heated in microwave, room temp or cold.


  21. Anna B says

    I do this all the time but in the stove! I’m going to give the microwave a try tomorrow morning in hopes of speeding up the process! Thanks for the recipe/tips!


  22. Caitlin says

    I made these this morning and they were so delicious topped with blueberries and almond butter. Definitely adding it in to my breakfast rotation!


  23. says

    This recipe is just what I am looking for! My boyfriend and I were addicted to overnight oats, but I got tired of them after eating them for breakfast every single day for months. He is still in love with it and makes it most nights. Lately, he forgets and then I whip up hot oatmeal while he is showering following Quaker Oats recipe. That recipe is okay, but it feels like something is missing, and I bet this would be perfect. Thanks Julie!!!


  24. says

    Although this summer I got away from my oatmeal addiction I loved to add egg whites and some kind of veggie, some of my favorites were zucchini and cauliflower. I loved adding more volume and texture to them! I also love to add nut butter to the top of mine as well!


  25. Alexa says

    um, this is exactly how i eat my oatmeal! every. single. (work)day. found it through Fannetastic Food and Sweet Tooth Sweet Life a while ago. i read it may be bad to eat the same foods every day because you can develop sensitivities, but i NEED this to tide me over until mid-morning snack!


  26. says

    I tried these this morning and I am loving it. I am an oatmeal girl and I have tried to do the egg whites in there before on the stove top but the results weren’t very good. Tastes like you had scrambled eggs in there. Something about microwaving it DOES make it so fluffy! I think your proportions on everything made it just right and this is SO much better than putting protein powder in your oatmeal. Thanks for taking the guess work out of it for me. New staple! Thanks!


  27. Sarah says


    I’d love to try this, but I don’t like the taste of eggs – I was just wondering if you can taste the egg whites, or if they just help the make the oats fluffier and increase the protein?




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