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High Protein Oatmeal Bowl

A high protein oatmeal bowl made with oats, protein powder and egg whites, is a tasty and healthy way to begin the day with protein and fiber.

Image depicts white ceramic bowl of high protein oatmeal with raspberries and pistachio butter on a bamboo cutting board on a black and white tablecloth.

A high protein oatmeal bowl is more than just a bowl of mush. It’s a delicious recipe of high quality oats, cinnamon, egg whites, protein powder, berries, nut butter, maybe something to add some crunch…make it yours!

Image depicts a blue ceramic bowl of high protein oatmeal with fresh blueberries and raspberries on top and mixed nut butter drizzled over it, with a large leaf green plant in the background.

I think my obsession with oatmeal started when I was a little kid. My grandma would make me oats for breakfast and I would load them up with brown sugar, raisins and so much milk that they would be cold. It didn’t matter, I loved them. I remember my first bad bowl of oatmeal. It was during the first few days of college, living in the dorms. I got some oatmeal at breakfast, and it was gummy, sticky and gross. It was quite a while before I tried them again.

I discovered Coach’s Oats a few years ago and decided to give them a try. They are much different than regular quick cooking oats, as the texture is more like steel cut oats. Honestly, they are amazing. I started playing with my morning oatmeal recipe a couple of years ago because I wanted more protein and fiber in the morning. The combination of protein with fiber really helps keep me full until lunchtime and well fulled for my running and workouts. I finally settled on the right amount of oats, protein powder and egg whites to make the recipe work for my macros.

Image depict measuring cups filled with water, egg whites, uncooked oats and vanilla protein powder on a gray background. There is a bowl of raspberries and a spoonful of pistachio butter on a white plate. A package of oatmeal is in the background.

I developed this recipe when I was working with a Registered Dietician to do a body recomposition. At the time I was weighing all my food in grams on a food scale and tracking them in an app. I don’t track my food as closely, at the moment, but I still measure out the ingredients for my protein oats. Old habits die hard, I suppose.

Egg Whites for Protein and Fluff

I had starting adding egg whites to all kinds of foods for extra protein. I stir them into sauces or add them to my Breakfast Quesadillas. Adding egg whites into oatmeal has the benefit of extra protein and it makes the oats fluffy! I usually by a carton of egg whites since I use them pretty frequently. If you just want to use egg whites from an egg, you can do that too. Just separated the white from the yolk by transferring the yolk between the two halves of the shell, while letting the whites drip into a bowl. The egg whites need to be stirred in to the oats near the very end of the cooking time, about one minute prior to removing from heat.

Image depicts white ceramic bowl of high protein oatmeal and a bowl of raspberries and pistachio butter on a bamboo cutting board on a black and white tablecloth.

What kind of protein powder do I use in my high protein oatmeal bowl?

The answer to this question is always whichever protein powder tastes good to you and fits your desired macros. The vanilla bean protein powder that I stick to from Body Nutrition is a combination of whey, casein, and egg whites and it tastes amazing while the carb content and fat contents are low. Of course, you can use vegan protein powder or one that doesn’t contain whey. Definitely use one that tastes good to you on it’s own, like in a protein shake, because if the taste is off, it will carry over to your protein oats. The protein powder gets stirred into to the oats after they have been removed from the heat, right before you are ready to eat.

Image depicts a high protein oatmeal bowl with fresh pineapple, chia seed and coconut flakes in a blue ceramic bowl with a pick hibiscus flower and green leaves in the background.

The toppings are the fun part!

Customizing the protein oats to make them yours is the best part. For a tasty protein oat bowl, usually some fruit and some nut butter round out the flavors, but maybe you want to top it with a little crunch as well. My favorite combination is fresh raspberries and pistachio butter. During the holidays, I love to add pomegranate seeds and gingerbread nut butter (when it’s available.)

  • Fresh berries or fruit – raspberries, blueberries, strawberries, bananas, peaches…
  • Frozen berries or fruit – same as above, plus frozen pomegranate seeds are so great!
  • Nut butterspistachio butter, peanut butter, pumpkin spice butter, walnut butter (there is a White Chocolate Walnut butter that is the most delicious thing I’ve ever eaten and I’m afraid to purchase it again because I was eating it by the spoonful)
  • Crunchies – chia seeds, toasted coconut flakes, nuts, seeds, chocolate protein puffs
  • Spices – cinnamon, nutmeg, gingerbread spice, pumpkin spice, ground ginger, chai spice
Image depicts a clear glass bowl of high protein oatmeal with pomegranate seeds and gingerbread nut butter on top with twinkly lights in the background.

Can I use other types of oats?

Yes, you can make a high protein oatmeal bowl with other types of oats. You might have to adjust the cooking time and perhaps the amount of egg whites, which will change the macros of this recipe. Follow the directions on your package of oats and adjust accordingly.

High Protein Oatmeal Bowl

High Protein Oatmeal Bowl

Yield: 1 bowl
Prep Time: 3 minutes
Cook Time: 10 minutes
Total Time: 13 minutes

Ingredients

  • 1/3 cup Coach's Oats (40g)
  • 1 cup water
  • 1/4 teaspoon ground cinnamon
  • 1/4 cup egg whites (60g)
  • 22 g vanilla protein powder (approx 1/2 scoop)

Instructions

  1. Add water, oats and cinnamon to a saucepan over medium heat. Stir occasionally as the oats start to thicken for four minutes.
  2. At four minutes, quickly stir in the egg whites. The oats will become fluffy. After 30 seconds remove from heat.
  3. Pour oats into bowl and stir in the protein powder. The protein powder will thicken the oats.
  4. Top with berries and nut butter and enjoy.

Notes

  • Make sure you stir the oats as you are adding in the egg whites, otherwise the egg whites might cook in clumps.
  • Add the protein powder after removing the oats from heat.
  • Wash the saucepan immediately after cooking the oats, it's easier to clean the eggwhites off the saucepan before they get a chance to cool and really stick.
  • Berries, nut butter and other topping are not included in the nutrition info for this recipe.

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Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 285Total Fat: 3.8gSaturated Fat: 0.9gTrans Fat: 0gSodium: 142mgCarbohydrates: 34gFiber: 5.6gSugar: 1gProtein: 28.7g

Nutritional information provided for recipes is a courtesy to my readers. I do my best to be as accurate as possible, but you should do your own nutrition information calculations. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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