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Egg White Oatmeal

I always struggle with the concept of having oats for breakfast – because as healthy as oats can be, they are still a straight up carb!

This means that they will cause a spike to your glucose (blood sugar) levels first thing in your day, leading to a potential roller-coaster of blood sugar spikes & crashes all day long.

However, I know that many people really like the comfort of having oats for breakfast, so I thought that this interesting take on oatmeal could at least help to reduce the sugar spike while also adding some protein to keep you fuller longer. Bonus points if you add some walnuts on top for an important dose healthy fats!

Ingredients (1 serving)

  • 1/2 cup rolled oats

  • 1 pinch salt

  • 1 cup plant-based milk , or water

  • 1/4 cup egg whites*

  • 1/4 teaspoon cinnamon (optional)

  • 1 tablespoon honey or maple syrup (optional – if you really must, but try to leave out)


  1. In a small saucepan on medium heat, add rolled oats, salt, and 3/4 cup of the milk and bring to a simmer. Once bubbling, reduce the heat slightly and cook for 4-5 minutes until most of the milk has been absorbed.

  2. Once the oats have absorbed most of the milk, add the eggs white, cinnamon (optional), honey/maple syrup (optional), and remaining 1/4 cup of milk, and continue to cook, stirring constantly, until the oats are cooked, roughly 1-2 minutes.

  3. Once complete, remove the oatmeal from the heat, transfer it to a bowl, and serve with toppings of your choice.


Egg Whites: If using whole eggs, omit the egg yolks and use the whites from 2 eggs, otherwise, use 1/4 cup of liquid egg whites.


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