High Protein Hot Oatmeal

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High Protein Hot Oatmeal

Oatmeal and breakfast go together like peanut butter and jelly. Eating plain oatmeal can be a real bummer on the blood sugar, making it spike soon after you’ve eaten. If you’re blood sugar is raised, the only place is has to go is down. When you’re blood sugar dips, your body tells your brain you need food to pick your energy back up. If you’ve just eaten a bowl of oatmeal not too long ago, who wants to have to eat a second breakfast? I don’t know about you, but my waistline would certainly suffer!

My love for oatmeal and need for protein and fat in each meal is how I came up with this recipe. For me there’s nothing quite like sitting with a warm bowl of oatmeal on a cold morning. (Or any morning for that matter!) I knew I needed to develop a recipe that fulfills my protein, carb, and fat requirements but also tastes good. After all, eating eggs (a good protein and fat source) every day for breakfast can get to be a real drag especially when oatmeal is your first true breakfast love. The trick to making this recipe perfectly is to not overcook it. Enjoy!

Author: Allison Robertson

Prep Time: 3 minutes

Total Time: 10 minutes


  • 1/3 cup oats
  • 2/3 cup water
  • 3 egg whites
  • 1 teaspoon cinnamon
  • ½ teaspoon vanilla
  • 1-2 teaspoons maple syrup
  • 1 Tablespoons chopped nuts (almonds, walnuts, or pecans)
  • ½ cup fruit (banana, apple, berries)


  • Combine the oats, water, egg whites, cinnamon, maple syrup, and vanilla in a pot and stir vigorously.
  • Bring the mixture to a boil and reduce the heat to low.
  • Stir frequently to prevent it from sticking.
  • Watch the pot carefully because the oatmeal can go from perfect to overcooked in seconds! Turn the heat off when the egg whites are cooked but not white and clumpy. (If the egg whites get clumpy it’s okay. It’ll still taste good but the texture might be a little off.)
  • Place oatmeal in a bowl and stir in the nuts and fruit of your choice.

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