“Proats! I loved them! Last time I posted an oatmeal, I mentioned how I never add sneaky protein since I like meat too much to need it. BUT a trusted friend commented on how she loves egg whites stirred in, mainly since it just adds a bunch of volume for nothing BUT a bit of protein. And I can get behind that. BIGGER FOOD is always something I can get behind.” ((Copied in from my original instagram post))

Jump to the recipe below!

Protein Oatmeal with sneaky eggwhites www.lillieeatsandtells.com

Macros = 28 carbs/6 fibers/14 grams of protein and 225 calories for this bowl of nostalgia. Not far off a protein bar but so much better for the soul.  I shot this in that magical window of times where fresh figs are popping up everywhere… I think they’re like one of those most beautiful food accessories. Like a great pair of earrings for this bowl. But any yummy seasonal fruit will do. (a sprinkle of cocoa powder is pretty good, too!)

Protein Oatmeal with sneaky eggwhites www.lillieeatsandtells.com

I was skeptical and worried the idea of the egg whites alone would gross me out so I couldn’t enjoy them.  But I couldn’t detect them at all.  It just blended with the oats and made the whole thing last longer which is ALWAYS A GOOD THING.

If you’re looking for even more heartiness to this bowl of oatmeal, try adding nut butters. (you can’t go wrong with almond butter or peanut butter in my house) You can also use plain oatmeal if you’d like to include to include a dash of sea salt and maple syrup instead of the brown sugar flavoring. 

Also, if you’re not into almond milk… try oat milk! It’s delicious.

Protein Oatmeal with Egg Whites - www.liliieeatsandtells.com
Protein Oatmeal with sneaky eggwhites www.lillieeatsandtells.com

Protein Oatmeal: “Proats”

Don’t be afraid of the egg whites… it’s all about adding volume for so little macros! Because warm comforting bowls of oatmeal want to be BIG. Top these “proats” with whatever you love! But what I did is below with the amounts in parentheses.
Author Lillie
Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1
Calories 230 kcal


  • 1 packet of Better Oats maple brown sugar oatmeal*
  • 80 g egg whites
  • ¼ cup unsweetened vanilla almond milk Califia is my favorite but I was out so I used Full Circle brand.
  • Blueberries 20 g
  • Strawberries 15 g
  • Blackberries 15 g
  • Figs 15 g
  • Peanut butter 6 g
  • Walden Farms pancake syrup I get it at Sprouts or Stater Brothers
  • After the photos I ended up adding a dash of cinnamon which I loved
  • *I love the better oats because the carbs are so low and they’re yummy… but of course you can use normal oats and sweeten it as you like.


  • Add a few more tablespoons of water than it calls for and microwave oats for 90 seconds
  • Stir in egg whites and microwave for another 40 seconds
  • Stir and repeat two or three more times to make sure whites are cooked through. Add more water if it seems too thick. Consistency was more like cream of wheat to me which I’ve missed! Totally a thing of my childhood.
  • Top with almond milk, fruit, nut butter, a good drizzle of Walden Farms calorie free pancake syrup (or honey or real syrup if mystery-0-cal-food makes you nervous.) and a sprinkle of cinnamon!
  • But before you eat it, look at it because fruit topped bowls are such a thing of beauty. Seriously I’m in love.


Calories: 230kcalCarbohydrates: 28.2gProtein: 15.1gFat: 5.7gSaturated Fat: 0.4g
Keywords better oats, egg whites, fruit, oatmeal, oats, peanut butter, protein

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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  1. If I just have oats (steel cut, rolled oats) how many grams of oatmeal should I use?
    I am so happy to try these!

  2. I’m confused how you came up with the macros counts? The Better Oats alone is 32g Carb, 2.5g Fat, & 4g Protein. Am I missing something? Recipe tasted great.

    1. Depends on which Better Oats flavor you use. There’s a 100 cal and a 180 cal steel oats version with the higher carb 😉

  3. I was not skeptical per say as I have used liquid egg whites in my protein shakes before but I was curious as to how they would cook up. All I have to say is that this is my new favorite way to eat oats! The bulk it adds and the creamy texture it gives the oatmeal is something magical. I didn’t have the oatmeal packs you suggested so I used Trader Joe’s rolled oats and added stevia and cinnamon. So so good! I’ve made it for the last 5 mornings already!! Thanks again for an amazing healthy recipe to start my day! I’m just waiting for some figs to come back in season 😉