Protein Oatmeal Bowl
Start your day strong with this nourishing bowl of goodness!
It’s made with hearty oats, egg whites, and a medley of vibrant frozen berries, creating a breakfast that’s as delicious as it is nutritious. It provides a whopping 17 grams of protein and 8 grams of fiber to keep you full and fueled for hours.
It’s quick, easy, and perfect for busy mornings when you need something healthy in a hurry!
Try my Banana Bread Overnight Oats!
Protein Oatmeal Bowl
Start your day strong with this nourishing bowl of goodness! Packed with protein and fiber, it fuels your body and keeps you feeling energized for hours.
Ingredients
- ½ cup old-fashioned or quick oats
- 3 egg whites, lightly beaten
- 1 cup frozen or fresh mixed berries, such as blueberries, strawberries, and raspberries
- ¼ cup water or milk of choice
- 1-2 teaspoons sweetener, optional, such as honey, maple syrup, monk fruit, or stevia
Instructions
- In a deep microwave-safe bowl, add the oats, lightly beaten egg whites, mixed berries, and water or milk. Stir well to break up any frozen berry clusters, ensuring everything is evenly mixed.
- Place a paper towel over the bowl to prevent splatters. Microwave on high for 3 minutes.
- After microwaving, stir the mixture to combine any bits of cooked egg whites and melted berries. If desired, add 1 to 2 teaspoons of sweetener to taste.
Notes
• If you’d like to boost the protein even more, add a scoop of your favorite protein powder.
• If you’re following a gluten-free diet, be sure to carefully read the packaging for each ingredient, especially the oats (look for brands that are certified gluten-free). While these foods are inherently gluten-free, gluten can sometimes be added during processing for a variety of reasons, including for flavor and consistency.
• Similarly, if you’re dairy-free and/or nut-free, choose water or milk that’s free of dairy and nuts.
Watch how to make it!
Nutrition Information per serving
Calories: 290Carbohydrates: 49gProtein: 17gTotal Fat: 3.5g— Unsaturated Fat: 3g— Saturated Fat: 0.5gCholesterol: 0mgSodium: 170mgPotassium: 425mgFiber: 8gTotal Sugar: 16g— Natural Sugar: 16g— Added Sugar: 0gVitamin C: 14mgIron: 2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe!
If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!
These look sooo good, can’t weight to try. Thanks for your help.
Doris Torrance
Midland,TX
Hi Doris. Thanks for your comment! We hope you enjoy the recipe!
—Team Joy
Hi Joy,
Are egg whites a must just curious
Uma
Hi Uma! I add the egg whites for extra protein — but you can certainly skip them if you prefer. If you do skip the eggs, you’ll need to add a bit more water to make up for the liquid. Another idea: If you prefer whole eggs versus egg whites, you can add one whole egg (beaten before added) or one whole egg + 1 egg white (beaten before added). Lots of options!
My husband likes the flavor. However I did it in a safe bowl with fresh berries and covered it and it exploded in the microwave and made a big mess. Perhaps it’s better with frozen berries. Only a 3 stars because of the mess.
Hi Lynn. Oh no! I’m so sorry to hear this 🙁 Did you place the paper towel over the bowl before microwaving? Do you have a deeper bowl to use next time (if you decide to try it again)? I’m on a mission to help you remedy the mess and gain five stars!! 😉
Can’t wait to try this it looks delicious was wondering if I can use the whole egg instead of just whites ?
Hi Lori. Yes, you can use a whole egg white instead of the egg whites. The reason Joy uses 3 egg whites is to increase the protein without adding any saturated fat. But if you prefer 1 whole egg instead, that would work well, too. Note: Typically 2 egg whites is the volume equivalent of 1 whole egg, so you can either add 1 whole egg (beaten beforehand) or 1 whole egg plus 1 egg white (beaten beforehand). If you decide to give it a shot, please let us know what you think! 😉
—Team Joy
Yum! This is now a go-to breakfast for me. 3 minutes was a bit too long in my microwave, so next time I’ll try 2:30. Thanks for an amazing recipe.
Hi Winnie. We’re so happy to hear you’re enjoying the recipe! And great call on adjusting the cook time—microwaves can vary, so it’s awesome that you found what works best for you. We’re thrilled our recipe is making your mornings a little sweeter.
—Team Joy
It doesn’t look good, but it tastes really good!
Hi Judy. We’re so glad the flavor won you over—taste buds always know best 🙂 Sometimes the most delicious dishes aren’t the prettiest, but they sure hit the spot! Thanks for trying the recipe and for your comments.
—Team Joy
Hi Joy, I’m new to your recipe club and I am so excited to get started with all of these delicious recipes. I have a question, why do you add egg white to this oatmeal breakfast recipe? I love oatmeal and fruits added but I’m trying to understand the need for the egg white. Thank you!
Hi Gina. Welcome to Joy’s website—we’re so happy to have you here and are glad you’re enjoying all her tasty recipes! Joy adds egg whites to her oatmeal bowl recipe to increase the protein. Oatmeal is so wonderfully cozy and delicious, but it’s rich in carbs, so this is one out-of-the box way to boost the protein! We hope you love the recipe as much as we do. Please let us know how it turns out if you decide to give it a try!
—Team Joy
Hi Joy, I can’t wait to fix this dish tomorrow especially after reading the comments. It looks delicious and I need to start eating healthy anyway due to my high cholesterol levels. I will submit my post tomorrow. Thanks Maria
Hi Maria. Thanks for stopping by to leave a comment. Can’t wait to hear what you think of the recipe…please come back to share your thoughts!
—Team Joy
Very good! TFS!
So happy you enjoyed this quick recipe, Candy!!
God Bless You
Thanks! We’re so grateful to have you here!
—Donna
Can you use the whole egg in this recipe?
Hi Patricia, yes, you can use 1 whole egg in place of the 3 egg whites—and if you feel like adding in 1 egg white along with the 1 whole egg for extra protein, you certainly can, but it’s not necessary. Please let us know if you decide to give it a try—we’d love to hear how it turns out!
—Donna
So easy to make, tasty, and healthy! Will be on repeat for me.
Honored to be a repeat recipe in your home! Thanks for sharing this wonderful review, Deepa!
This looks very good! I may try liquid egg whites. I wish I could find a good bowl that doesn’t get really hot. Any suggestions to above?
Hi Pam! I totally agree… it’s tricky to find a bowl that doesn’t get super hot! Joy recommends using a layered kitchen towel to remove it from the microwave. The bowl cools down pretty quickly once it’s out. Hope you love this recipe! — Eliza (Team Joy)
I am allergic to all berries. Can I substitute apple, peaches or pumpkin?
Hi Carol, You can swap in almost any fruit. Just chop the apples or peaches into small pieces so they’re evenly distributed throughout the batter. Pumpkin purée will also work, but it’s less sweet—so add a drizzle of maple syrup or honey to balance the flavor, and a sprinkle of cinnamon pairs perfectly with that combo. — Eliza (Team Joy)
Hi Joy, I don’t have a microwave any suggestions on how to cook on the stove top?
Hi Nora! Just combine everything… the oats, egg whites, berries, and water or milk in a small saucepan. Cook over medium heat, stirring often, until the oats are thick and creamy and the egg whites are fully cooked and blended in (about 4 to 6 minutes). The gentle heat cooks the eggs perfectly and they’ll make your oatmeal extra fluffy and protein-packed. Hoping you enjoy this one… let me know what you think!
Hi Joy, I am loving your recipes and thank you for including the nutritional values. This is very helpful for my meal planning etc.
My doctor mentioned my bad cholesterol is slightly higher than previously tested. I have done a fair bit of research and adjustments to my diet is achievable. I take 8-10 classes a week and enjoyed outdoor activities.
You have written several cookbooks,congratulations and I was wondering which one is the closest to the Mediterranean diet.
P.S I printed off Mediterranean meal planning too.
Have a great day.
Nora, thank you so much! I’m thrilled you’re loving the recipes… and it sounds like you’re doing an amazing job staying active and taking charge of your wellness! As for my cookbooks, “Joy Bauer’s Superfood” feature lots of Mediterranean-style and nutrient-packed meals — think colorful veggies, beans, lean proteins, olive oil, and whole grains galore. You’ll find plenty of delicious inspiration to keep your heart happy and your taste buds smiling. Wishing you continued good health and good eats!!
Hello there, I prefer not to use microwaves. Can I cook on the stove?
If so, will it turn out the same having the egg whites in it?
Hi Rona! You can make this on the stovetop, egg whites and all! Just combine everything… the oats, egg whites, berries, and water or milk in a small saucepan. Cook over medium heat, stirring often, until the oats are thick and creamy and the egg whites are fully cooked and blended in (about 4 to 6 minutes). The gentle heat cooks the eggs perfectly and they’ll make your oatmeal extra fluffy and protein-packed. Hoping you enjoy this one… let me know what you think!
Can you please send me a 30 plus day diet plan for the HEART?
After my birthday this Thursday I need to get on something for the rest of life. Something where I can still ice cream, cookies, candy etc.
Hi Anna!! So glad you loved this recipe! Be sure to check out Joy’s 3-Day Cholesterol-Lowering Plan. It outlines tons of heart-healthy recipes and you can repeat the days and/or swap in some of the suggested additions to get to 30+ days! Here are more meal plans, if you want additional inspiration. And of course, many of them include healthy sweets and treats…enjoy! — Eliza (Team Joy)
I haven’t tried this recipe yet. I am diabetic and the thought of having so many carbs and so little protein has me hesitating. My blood glucose would definitely react quickly.
Hi Nancy! Everyone’s carb tolerance is a little different, especially in the morning. If you can share how many carbs you typically handle well at breakfast, I’d be happy to tweak this bowl for you (we can absolutely bump up the protein and dial down the carbs!) and also point you to a few other breakfast recipes on my site that fit your needs perfectly. Just let me know!