This fluffy high-protein oatmeal comes together in under 10  minutes with six simple ingredients (no protein powder needed). Made with liquid egg whites and old fashioned rolled oats, it’s packed with protein and fiber for a filling and satisfying breakfast that’ll get those good morning vibes rolling!

A bowl of oatmeal topped with banana slices, raspberries, shredded coconut, and a dollop of yogurt, with a gold spoon resting inside. A small dish of raspberries is visible in the corner.

Let’s be honest, we all need an easy back-pocket breakfast we can whip up quickly when things don’t go as planned. Oats are one of my go-to healthy breakfast staples, but when I don’t have time to prep my cozy apple cinnamon baked oatmeal or my favourite blended cottage cheese chocolate peanut butter cup overnight oats, I love that this high protein stovetop oatmeal can be whipped up in minutes. Plus, the pick-your-own-toppings adventure always goes over well with my kids.  

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As a dietitian I love the high fiber benefits of oatmeal, but it can be light on protein, which leaves me hungry too soon after breakfast. I wanted to create a higher protein version that would be a bit more filling and blood sugar balancing…cause no one wants hangry kids (or adults) 30 minutes later. 

How We’re Making These Oats High Protein

I first tested this recipe with protein powder, but found the flavor overpowering. I had the idea to test them with egg whites, just like in my easy batch prep banana blackberry baked oatmeal, and the result?

Fluffy, rich and creamy oats that keep you full and satisfied for hours.

Six bowls on a pink surface contain labeled ingredients for high protein oatmeal: vanilla, milk, egg whites, cinnamon, salt, and rolled oats, all neatly arranged for recipe preparation.

Between the milk and egg whites, these babies come in at an impressive 19 grams of protein per serving. If you want to up that to 30 grams, top them with about ⅓ of a cup Greek yogurt and a drizzle of peanut butter. Breakfast perfection. 

A note on the milk + water combo: I tested this recipe with just water (which works in a pinch) but I found that using half milk and half water creates the perfect balance of rich and creamy, without feeling heavy. If preferred, you can make them with a full cup of milk instead for an extra 4 grams of protein!

Let’s Make These Protein Oats Together Step-by-Step

A white saucepan on a stove contains oatmeal being mixed with a white whisk. The mixture appears creamy with visible oats and a sprinkle of cinnamon or spice on top.

1. Add everything except your egg white to a pot.

A close-up of a pot filled with creamy, high protein oatmeal, lightly brown in color, being cooked on a stove. The oats appear well mixed with most of the liquid absorbed

2. Cook until most of the liquid is absorbed.

A close-up of a white spoon lifting a creamy, thick oatmeal mixture with visible specks of cinnamon from a white pot. The background is slightly blurred.

3. Stir in the egg whites, whisking constantly so the eggs don’t scramble. Cook until thick and creamy.

A bowl of high protein oatmeal topped with sliced bananas, raspberries, shredded coconut, a dollop of yogurt, and a drizzle of syrup, placed on a light-colored cloth next to a small bowl of syrup and a spoon.

4. Dish up, add your favorite toppings and enjoy!

A bowl of high protein oatmeal topped with banana slices, raspberries, shredded coconut, and a dollop of yogurt. A spoon rests in the bowl, set on a light-colored fabric.

Watch How To Make It Here:

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A bowl of oatmeal topped with banana slices, raspberries, shredded coconut, and a dollop of yogurt, with a gold spoon resting inside. A small dish of raspberries is visible in the corner.

Quick & Creamy High Protein Oatmeal (with Egg Whites)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Lindsay Pleskot, RD
  • Prep Time: 2 minutes
  • Cook Time: 8 minutes
  • Total Time: 10 minutes
  • Yield: 1 1x
  • Category: Breakfast
  • Method: stove top
  • Cuisine: American
  • Diet: Diabetic
Print Recipe

Description

This creamy high-protein oatmeal comes together in under 10  minutes with six simple ingredients (no protein powder needed). Made with liquid egg whites and old fashioned rolled oats, it’s packed with protein and fiber for a filling and satisfying breakfast that’ll get those good morning vibes rolling!

Ingredients

  •  ½ cup old-fashioned rolled oats
  •  ½ cup milk
  •  ½ cup water
  •  ½ teaspoon cinnamon
  •  1 teaspoon vanilla
  •  Pinch of salt
  •  ⅓ cup liquid egg whites
  •  Maple syrup, to taste (optional)

Toppings:

My fave: Raspberries, shredded coconut, Greek yogurt and a drizzle of peanut butter
My husband’s fave: Blueberries, walnuts, and maple syrup
My kids’ fave: Mini chocolate chips, bananas or cranberries, and peanut butter drizzle

Instructions

  1. In a small pot, combine the oats, milk, water, cinnamon, vanilla, and salt. Cook over medium heat for 3-4 minutes, until most of the liquid has absorbed. 
  2. Stir in the egg whites, whisking constantly, until the mixture has fluffed up and the eggs are fully cooked, about 2-4 minutes more. 
  3. Dish up into a bowl and add your favorite toppings. 

Notes

Egg Whites: I used liquid egg whites straight from the carton. They’re pourable, easy, and waste-free. If you use the whites from an egg, make sure to scramble them well before pouring them into the oat mixture!