This oatmeal from Love and Zest is packed with more protein than your average bowl of oats—all thanks to egg whites! For an even bigger protein boost, top with chia seeds or sliced almonds.
To log this recipe, search the food database for: MyFitnessPal High Protein Oatmeal
MyFitnessPal High-Protein Oatmeal
Ingredients
- ⅔ cup Old Fashioned Oats
- ⅓ cup Milk
- ⅓ cup Water
- 1 Banana, smashed
- ¼ teaspoon Ground Cinnamon
- pinch of Salt
- 6 tablespoons 100% Egg Whites
- 1 cup Blueberries
Directions
Bring oats, milk, water, and banana to boil, whisking consistently to prevent sticking. When oatmeal begins to thicken, stir in cinnamon and salt.Whisk in egg whites quickly to prevent scrambling. Stir to incorporate; remove from heat. Pour into bowls and top with blueberries.
Nutrition Information
Makes: 2 | Serving Size: 1/2 of recipe
Per serving: Calories: 240; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 167mg; Carbohydrate: 44g; Dietary Fiber: 6g; Sugar: 17g; Protein: 11g
Nutrition Bonus: Potassium: 404mg; Vitamin C: 34%; Iron: 50%
Kristina LaRue, RD, CSSD, LDN is a sports dietitian in Orlando, FL and co-author of the Flat Belly Cookbook for Dummies. She writes the food and nutrition blog, Love & Zest, where she shares recipes, life, and nutrition. Connect with her outside of the blog on Pinterest, Twitter and Instagram.
Photo courtesy of Kristina LaRue.
Original recipe can be found on Love & Zest.
99 Responses
Sounds great, but why is everything measured in cups and tablespoons? For one thing, this means absolutely nothing to your UK users who don’t use cups, but also a “cup” is a very inaccurate way of measuring something – how many blueberries fit into a cup? How much do those blueberries weigh? Depends on how big your blueberries are, surely? How packed your cup is, how big your cup is?! Measuring so inaccurately like this, how can you be so sure of the calorie count for this recipe? As people who are concerned with counting calories and making every calorie count, it would be very helpful for the MFP user community to have measurements in grams (for solids) or ml (for liquids). If you’re going to use cups, could you at least indicate in the recipe how much in g or ml a “cup” is?
Because the author is from the US and we use cups and tablespoons.
Yes I know that! My point is that a “cup” or a “tablespoon” isn’t an absolute measurement of weight or volume, so while it’s fine to use cups or spoons if you just want your recipe proportions to be correct, it’s not a very accurate way of measuring things if you want to know how many calories are in them (which most of us on MFP do!). For example, you can fit more blueberries into a cup if they are small, so a cup of small blueberries will have a different amount of calories compared to a cup of large blueberries. If you measured the blueberries in grams however, it doesn’t matter whether they are big or small – a gram is a gram. Same with the banana – how big a banana are we talking here? A big banana could have way more calories than a small one – so how can this recipe state confidently that it has 240 cals per serving?
all recipes can be altered to taste, use the recipe as a guide and measure all ingredients precisely, then add it all to the MFP recipe builder and you’ll have a more accurate account of what you’re consuming.
Oh My God! Really?! 1 cup of small berries will weigh the same as one cup of large berries. Just work it out for yourself. I live in NZ and I often have to convert recipes. I’ve never become angry or upset by this. Maybe up your calories. Your angry.
Oh My God! Really?! 1 cup of small berries will weigh the same as one cup of large berries. Just work it out for yourself. I live in NZ and I often have to convert recipes. I’ve never become angry or upset by this. Maybe up your calories. Your angry.
I’m neither angry nor upset and I apologise if I came across that way – seriously there are more important things in the world to be angry and upset about!! I just thought I was making constructive criticism on this article. When people post those “Why aren’t I losing weight?!” threads on the MFP forums, the first thing people usually respond with is “are you sure you’re logging everything accurately?” and one of the biggest pieces of advice given is “invest in a weighing scale”. It’s really easy to overestimate the calories you are eating if you don’t weigh things accurately. Of course I can work it out for myself (and I do), but seeing as this recipe is already entered into the MFP database with a calorie count of 240 per serving, people could be tempted to log it “as is”, yet depending on the measurements you actually use, the calorie count for your version could be very different. it just doesn’t make sense to me why recipes on a calorie counting website wouldn’t use accurate measurements. That’s all.
I totally agree with your comments/suggestions. Everything you say makes absolute intelligent sense. What does not make sense is why anyone would disagree at all. Thanks.
People all around the world need to convert. This lady is not exempt!
I totally agree with your comments/suggestions. Everything you say makes absolute intelligent sense. What does not make sense is why anyone would disagree at all. Thanks.
Lisa– I completely agree with your observation. Anyone who is serious about tracking their nutrition knows that weights are the only way to keep accurate track of food intake/nutrition.
To present a recipe in the MFP context–directed to people at the more serious end of the nutrition-tracking spectrum–using “cups” of ingredients, followed by a nutrition summary that alleges to be precise misses the mark, in my opinion.
That said, I do think the oatmeal recipe looks interesting and I will be trying it soon…
Thank you for backing me up! I thought my point made perfect sense and was valid constructive criticism but it seems that some people think I’m being argumentative or even too lazy to convert the measurements…?!! I have absolutely no problem with this recipe – it sounds yummy – and no problem with converting the measurements to my preferred units either. It’s just the accuracy thing. I like to know how many calories I’m eating, is all!
I’m neither angry nor upset and I apologise if I came across that way – seriously there are more important things in the world to be angry and upset about!! I just thought I was making constructive criticism on this article. When people post those “Why aren’t I losing weight?!” threads on the MFP forums, the first thing people usually respond with is “are you sure you’re logging everything accurately?” and one of the biggest pieces of advice given is “invest in a weighing scale”. It’s really easy to overestimate the calories you are eating if you don’t weigh things accurately. Of course I can work it out for myself (and I do), but seeing as this recipe is already entered into the MFP database with a calorie count of 240 per serving, people could be tempted to log it “as is”, yet depending on the measurements you actually use, the calorie count for your version could be very different. it just doesn’t make sense to me why recipes on a calorie counting website wouldn’t use accurate measurements. That’s all.
One doesn’t have to be “angry” to prefer precision. A cup of small berries will, in actual fact, be very similar in weight to a cup of large berries, but not necessarily “the same”. there will be more berries and less air space in a cup of small berries.
The real point, though, is that volumes of solid ingredients are not a usefully precise way to measure foods when you are attempting to track your nutrition accurately. Weights of solid foods are a far more consistent and reliable method.
When presenting recipes in an exercise and nutrition forum like MFP, there is a strong likelihood that the audience will contain a number of people who are trying to be as accurate as possible about their nutrition–why not use the more precise system of measurement?
I am from uk and I have measuring cups. They are a unit of measurement so a cup of flour for example will always be the same if you use the unit cup. X
I am from uk and I have measuring cups. They are a unit of measurement so a cup of flour for example will always be the same if you use the unit cup. X
I am from uk and I have measuring cups. They are a unit of measurement so a cup of flour for example will always be the same if you use the unit cup. X
Zoe this is not correct, unfortunately. A cup can only really be an absolute measurement for liquids, and even then I would argue that it is best to measure liquids in ml or fluid oz because a “cup” can vary depending on which country you are in. Dip your measuring cup into a bag of flour, and take out a cupful. Then, press it down with your fingers or a spoon. See how much more you can get into your cup when the flour is compacted? Weigh that amount of flour on some weighing scales. Next, shake your bag of flour (with the bag closed obviously!). This will get air into your flour, so now when you take out a “cupful”, you’ll notice it weighs much less than the compacted cup (and therefore has far fewer calories)! Obviously this is an extreme example – you don’t normally compact your flour down, or shake it up, but the volume of flour you can fit in a cup does vary. Far better to measure in g or oz.
Point made. Lisa have you seen a big difference in the calories by measuring this way? Like significant enough to share a recipe differently ( like the one above) to show the difference?
I always convert recipes and measure in grams/ml so i wouldn’t really know. But it would make sense that there could be potentially large differences in calorie counts, especially if you are trying to measure high calorie foods like butter or oil in cups/spoons.
I am from uk and I have measuring cups. They are a unit of measurement so a cup of flour for example will always be the same if you use the unit cup. X
I am from uk and I have measuring cups. They are a unit of measurement so a cup of flour for example will always be the same if you use the unit cup. X
A cup is a very common unit of measurement. It is 250ml
Fine, but you can only measure liquids in ml. You can’t measure solids in ml because the volume changes depending on particle size and air spaces in between, as per my example above with the blueberries, and below with the flour.
Just looked this up and apparently a cup is actually 240ml.
Ummmm, as a Canadian, I still have the standard cup measuring utensils. That being said, I don’t believe the amount of calories is significant. Think about it….if a cup of blueberries is 50 calories compared to 240 g at 48 calories, (and I’m just using this as an example.. so don’t shoot the messenger), you’re looking at a small amount of calories. your food intake for the day won’t be overly significant if you’re off by 50 calories or so.
Maybe not if you’re measuring something low-cal, like blueberries, but the calories could be very significantly different if you were measuring something calorie-dense in a cup – like butter or oil.
Hello! I usually use in such recipes standart glasses (about 250 ml) and it works well. 1cup is about 235 ml
Then go weigh/measure in grams yourself. Problem solved.
I eat oatmeal for breakfast a lot, but never thought of adding egg whites. I will definitely give this a try, thanks for sharing!
I don’t like bananas but will do it without them. Looks great!
I made this for breakfast this morning! Life changing! So delicious!!! I omitted the banana because I didn’t have any, and it was still amazing. I was skeptical about the egg whites not scrambling, but they didn’t! Thanks for the recipe idea!
I made this for breakfast this morning! Life changing! So delicious!!! I omitted the banana because I didn’t have any, and it was still amazing. I was skeptical about the egg whites not scrambling, but they didn’t! Thanks for the recipe idea!
I would enjoy this oatmeal recipe, if it didn’t have SOOO much sugar!
then just leave out the blue berries problem solved
What am I to do with all the egg yolks left over?
Send them to me
Lisa, you are right. There are much better things to worry about than how many blueberries fit into a cup. The author is from the US and that’s how we do things. If you are trying to count calories to a finite number, you are wasting your time anyway! Who’s oats? Which brand milk? What kind of water? Fresh cinnamon or bottled cinnamon? White eggs or brown? And, of course, what size blueberries?
Ridiculous conversation ! What I’m hearing is that Lisa is unaware that the hotly contested cup and tablespoon are not the randomly sized items used at a place setting. Containers for measuring food in North America are generally sold in sets of 1 cup, 1/2 cup, 1/3 cup and 1/4 cup. Measuring spoons are in sets of 1 tablespoon, 1 teaspoon 1/2 and 1/4 teaspoon. These measuring container sizes are standardized. In Canada, we can choose containers with metric or imperial measurement, or both. Canada uses metric measure but much of our printed material and cookware comes from the USA, so we do the math and get on with it. Recipes are not meant to be scientific experiments. Relax and enjoy!
Ridiculous conversation ! What I’m hearing is that Lisa is unaware that the hotly contested cup and tablespoon are not the randomly sized items used at a place setting. Containers for measuring food in North America are generally sold in sets of 1 cup, 1/2 cup, 1/3 cup and 1/4 cup. Measuring spoons are in sets of 1 tablespoon, 1 teaspoon 1/2 and 1/4 teaspoon. These measuring container sizes are standardized. In Canada, we can choose containers with metric or imperial measurement, or both. Canada uses metric measure but much of our printed material and cookware comes from the USA, so we do the math and get on with it. Recipes are not meant to be scientific experiments. Relax and enjoy!
Jeez, I just made a simple comment that, for more accurate calorie counting, it might be more helpful to provide measurements in grams and ml rather than cups and spoons. That’s all.
Hi Lisa, as somebody who used to work in a science lab I feel your pain. 🙂 For those who are citing that we have standard sizes for teaspoons and cups, yes, that’s correct–they have the same volume (take up the same amount of space); Lisa’s point isn’t that these measurements aren’t standardized, but that depending on density, a TBS or cup of something could have different masses. A cup of finely milled flour weighs more than a cup of roughly milled flour; a TBS of coffee ground for a French press weighs less than a TBS of coffee ground for a drip machine; a cup of large berries weigh less than a cup of small berries, etc. It all has to do with the particle size of the food and the resulting air pockets. If somebody is really, truly, serious about counting calories, then giving the weight of something is a much better way to do it. I personally don’t weigh things but my friends who are professional chefs do–not for caloric reasons, but for accuracy and precision in baking. Let’s not all attack Lisa, here…she isn’t being combative or saying that everybody needs to buy a kitchen scale. Just that, for those who *are* really serious about tracking calories, it would be nice to give things in weights as well as volume measures like cups/TBS/ml. That seems like a reasonable request, given the nature of this website. If cups work for you (they do for me) then by all means, use them. 🙂
Hi Lisa, as somebody who used to work in a science lab I feel your pain. 🙂 For those who are citing that we have standard sizes for teaspoons and cups, yes, that’s correct–they have the same volume (take up the same amount of space); Lisa’s point isn’t that these measurements aren’t standardized, but that depending on density, a TBS or cup of something could have different masses. A cup of finely milled flour weighs more than a cup of roughly milled flour; a TBS of coffee ground for a French press weighs less than a TBS of coffee ground for a drip machine; a cup of large berries weigh less than a cup of small berries, etc. It all has to do with the particle size of the food and the resulting air pockets. If somebody is really, truly, serious about counting calories, then giving the weight of something is a much better way to do it. I personally don’t weigh things but my friends who are professional chefs do–not for caloric reasons, but for accuracy and precision in baking. Let’s not all attack Lisa, here…she isn’t being combative or saying that everybody needs to buy a kitchen scale. Just that, for those who *are* really serious about tracking calories, it would be nice to give things in weights as well as volume measures like cups/TBS/ml. That seems like a reasonable request, given the nature of this website. If cups work for you (they do for me) then by all means, use them. 🙂
Thank you!!! 🙂
yes but I need the cups and spoon,,maybe it could be done in both
Ridiculous conversation ! What I’m hearing is that Lisa is unaware that the hotly contested cup and tablespoon are not the randomly sized items used at a place setting. Containers for measuring food in North America are generally sold in sets of 1 cup, 1/2 cup, 1/3 cup and 1/4 cup. Measuring spoons are in sets of 1 tablespoon, 1 teaspoon 1/2 and 1/4 teaspoon. These measuring container sizes are standardized. In Canada, we can choose containers with metric or imperial measurement, or both. Canada uses metric measure but much of our printed material and cookware comes from the USA, so we do the math and get on with it. Recipes are not meant to be scientific experiments. Relax and enjoy!
Guess I will make little attempt at using this MyFitness option. The responses are quite pathetic and unfortunately, again, shows where our world is headed. Good luck to all in your fitness endeavors.
Made with no sugar, 1 teaspoon dried cranberries, and unsweetened vanilla almond milk. The cranberries provide all the sweetness I like. I may also try a few walnuts or cinnamon.
1 Tbsp equals 15 grams,cc or ml
1 tsp equals 5 grams,cc,or ml
1 Tbsp equals 15 grams,cc or ml
1 tsp equals 5 grams,cc,or ml
1 Tbsp equals 15 grams,cc or ml
1 tsp equals 5 grams,cc,or ml
At the risk of causing yet more upset (and believe me I don’t mean to…I’m a scientist, I like accuracy…yes I’m pedantic!! 🙂 this is not always strictly true. In fact it is only true of water. 1ml of water weighs 1g, so a level tbsp of water would indeed weigh 15g, but other liquids may be more or less dense so may weigh slightly different amounts. You also can’t accurately compare solids to liquids. If you measured, say, 1 tbsp of flour using a spoon, you would find this weighs a different amount to say, 1 tbsp of rice.
1 Tbsp equals 15 grams,cc or ml
1 tsp equals 5 grams,cc,or ml
I’m looking foreword to trying this. Not so sure about the egg whites. Does it change the taste?
Lisa, I do understand your concern about measuring accuracy. For my own recipes I weigh anything that isn’t liquid. In the USA, measuring cups are standardized so there isn’t any worry about how “big” the cup is, they come in standardized measures of 1/4, 1/2, 1/3, 2/3, 3/4 and 1 cup.
I often have the same issues when I try recipes from the UK, Europe or Africa. I simply use an internet conversion chart. It’s easy, you might try that if you have concerns about accurate measurements for US recipes. Good Luck!
I’m looking foreword to trying this. Not so sure about the egg whites. Does it change the taste?
Lisa, I do understand your concern about measuring accuracy. For my own recipes I weigh anything that isn’t liquid. In the USA, measuring cups are standardized so there isn’t any worry about how “big” the cup is, they come in standardized measures of 1/4, 1/2, 1/3, 2/3, 3/4 and 1 cup.
I often have the same issues when I try recipes from the UK, Europe or Africa. I simply use an internet conversion chart. It’s easy, you might try that if you have concerns about accurate measurements for US recipes. Good Luck!
I am very disappointed, this recipe for high protein oatmeal is suggesting egg whites, and it seems this the packaged egg whites, which are very bad for your health. Please can you stick to foods as close to nature as possible!
I wouldn’t use packaged egg whites either, but with a large egg, typically you would get 2 tbsp egg white each…so just use 3 eggs and you should be good!!!
I wouldn’t use packaged egg whites either, but with a large egg, typically you would get 2 tbsp egg white each…so just use 3 eggs and you should be good!!!
For those squabbling over measurements – 1 cup is 250 ml.
Thanks for clarifying. Ml is a measurement used only for liquids, though, so while it would be fine to measure the milk and water in cups and be reasonably accurate, there would still be an issue with measuring the solid items as these cannot be measured in ml.
According to this US government website a cup is actually 240ml. Not to quibble over 10ml…but it could potentially make a difference, especially if you are measuring something calorie dense, like oil or butter.
According to this US government website a cup is actually 240ml. Not to quibble over 10ml…but it could potentially make a difference, especially if you are measuring something calorie dense, like oil or butter.
Thanks for the good laugh and recipe however inaccurate its measurements may be! 🙂
Oh for goodness sake, I give up.
Hi , I am a Coeliac & was under the assumption that oats are not gluten free, I love them but haven’t been eating them for this reason.Am I behind the times & has their status changed ???
See my response to Jessica Girson above 🙂
This may be really obvious but just to clarify, 100% egg whites means the powdered stuff rather than real egg whites (ie yolks removed?). Would it mess up,the recipe if I put real egg whites in?
I’d really like to know why this is listed as “GF”. As someone who’s entire week would be wrecked if I ingested even something cross contaminated with gluten, this worries me. I know those of us who are in this predicament pretty much do our research. But the first months-year are really tough and I remember putting a lot of faith in what people said. Old fashioned rolled oats are not gf. Oatmeal is tricky in the beginning and there’s a lot of misinformation. Please change you allergin info. Thanks.
I looked this up and apparently oats ARE gluten free, but they contain a protein called avenin, which is very similar to gluten. People with coeliac disease/gluten sensitivities may or may not also be sensitive to avenin. I guess the tag “gluten free” is accurate in this case because oats don’t have gluten in them, but it doesn’t necessarily mean that people with gluten sensitivities won’t feel negative effects. There is also the problem (as with many foods) that oats are often processed in the same factories as wheat products, so there may be some cross contamination. I guess it depends on how sensitive you are to gluten as to whether you should avoid oats or not.
Diane still doesn’t get it
Thanks for the recipe Kristina. As a person with severe Ulcerative Colitis, I’m on a high protein, very strict diet, so this recipe should work for me. But I’m not able to use the milk so I can substitute with more water or almond milk.
How much is a pinch in metric? Jk. seriously
How much is a pinch in metric? Jk. seriously
How much is a pinch in metric? Jk. seriously
How much is a pinch in metric? Jk. seriously
Yes house wife’s in the USA use volume based however professionals in the USA use weight based too. I did grow up in a weight based country but moved to a volume base. I know both systems very well and in my opinion weight based is more efficient. First no cups and spoons need to be dirtied, less work for me. And second more precision is possible. A digital scale with tare function should be something everybody at least here at myfitnesspal.com should own.
11g per serving isn’t high protein. Might as well eat plain oatmeal then have 6 egg whites along side it.
11g per serving isn’t high protein. Might as well eat plain oatmeal then have 6 egg whites along side it.
11g per serving isn’t high protein. Might as well eat plain oatmeal then have 6 egg whites along side it.
11g per serving isn’t high protein. Might as well eat plain oatmeal then have 6 egg whites along side it.
11g per serving isn’t high protein. Might as well eat plain oatmeal then have 6 egg whites along side it.
11g per serving isn’t high protein. Might as well eat plain oatmeal then have 6 egg whites along side it.
That’s exactly what I was thinking. A two egg omelet with a slice of whole wheat toast packs more protein and is certainly more delicious and nutritious.
11g per serving isn’t high protein. Might as well eat plain oatmeal then have 6 egg whites along side it.
I made this oatmeal this morning. The BEST oatmeal I’ve ever had. Will be a morning staple. Thank you
I made this oatmeal this morning. The BEST oatmeal I’ve ever had. Will be a morning staple. Thank you
Could you please make it so I can “Pin” the daily recipes to Pinterest? That would be super helpful 🙂
Could you please make it so I can “Pin” the daily recipes to Pinterest? That would be super helpful 🙂
Could you please make it so I can “Pin” the daily recipes to Pinterest? That would be super helpful 🙂
Good Lord….is this thread for real?
Good Lord….is this thread for real?
High protein oatmeal? No.
High protein oatmeal? No.
Here we use more precise measurements…like a pinch and a handful. It all works out just fine.
Hi, this is great can you tell me what kind of Oats should we use?
I have a box of powdered egg whites that I don’t use a lot of (of which I don’t use a lot). Will they work in this recipe? Thanks
Soooo, how many angels can dance on the head of a pin?