Egg Oatmeal for a High-Protein Breakfast

My parents always fed us egg oatmeal for breakfast ever since I could remember. I absolutely hated oatmeal, with or without egg.

I don’t know how everyone else’s parents made their oatmeals, but mine made them with either water or milk, and usually egg.

I hated egg oatmeal until I reached my 20s, living in an apartment, buying pre-packaged, flavored oatmeal. Quaker’s Maple and Brown Sugar Instant Oatmeal was the best. Probably not the healthiest.

Fast forward to now – fitter, healthier, and smarter. With developed palates. I eat oatmeal exactly the way my parents used to make it. I didn’t intentionally decide to start eating it this way again. In fact, I forgot my parents used to make oatmeal with egg.

Egg Oatmeal topped with Fresh Raspberries

More Protein in Diet Please

When you get into fitness and nutrition, you usually become interested in not only healthier choices, but macro-nutrients (and maybe even micro-nutrients).

Personally, I was aiming for one gram of protein per pound of body weight. That’s just my preference.

Getting over 100 grams of protein per day is difficult, especially if you don’t want to rely on protein powder. I was aiming 130-150 grams of protein a day, at 107lbs. Even dividing it up throughout the day was still difficult to accomplish.

Breakfast was the most difficult for me, because I didn’t want to just settle and have a protein drink. I try to aim for 25-30 grams of protein for breakfast. Even with two eggs and two pieces of bacon, I was barely hitting 20 grams.

So I started adding egg into my oatmeal. Who would have thought, after a decade of eating egg oatmeal, and then a decade of banning egg oatmeal, I would eventually fall back into the very same oatmeal I used to hate eating.

Whole Egg or Egg Whites – Your Choice

Member's Mark Liquid Egg Whites for Egg OatmealMy parents used to put whole egg into my oatmeal, but ever since I jumped back into the egg oatmeal bandwagon, I’ve only ever used egg whites. It contains more protein, and no fat, compared to its whole egg counterpart.

Fat isn’t bad, but I usually workout after my breakfast, so I try to leave the fats for lunch and dinner. Carbs and protein is usually the priority in a pre-workout meal for me.


How to Cook

You can cook it via stove top or microwave. I usually opt for the microwave because it’s faster, and less mess.

Stove Top

  1. Cook your oatmeal according to its instructions
  2. When nearly done, add and stir egg(s) or egg whites while on medium-low heat setting. I usually add about 125-150 grams of egg whites for one serving of oatmeal
  3. Stir every so often, if it’s starts to really boil, turn heat lower and keep stirring.


  1. Microwave your oatmeal according to its instructions
  2. When done, add egg(s) or egg whites and stir. Again, I usually add 125-150 grams of egg whites per serving of oatmeal
  3. Microwave for 30-45 seconds, take it out and stir
  4. Repeat #3 until it is to the consistency of your liking (usually a total of 2-3 times depending on microwave settings)

Extra Protein on the Side

Bodylogix Natural Whey Vanilla Bean for Egg OatmealOccasionally, I will add protein powder into my oatmeal (after the egg is cooked into my oatmeal). About 10-15 grams of protein powder will suffice – any more and I risk it tasting too different, texture and/or flavor wise.

I currently use Bodylogix Natural Whey – Vanilla Bean. It tastes okay, but I do prefer my egg oatmeal as is, without protein powder. It may depend on the brand of protein powder. I will say that Bodylogix tastes decent by itself as a protein drink so I personally don’t think it depends on the protein powder itself.


Don’t Forget those Berries

I always add berries in my oatmeal for flavor (nutrition is a plus though!), even if I add protein powder in my oatmeal.

Adding raspberries or blueberries always makes it taste so much better, not to mention provide a more well-rounded, healthier breakfast. Bananas or any other fruit is good too!

Fresh Raspberries and Blackberries for Egg Oatmeal

Egg oatmeal may not be your typical eggs, bacon, and hash browns breakfast – which we all know is a lot tastier – but it provides a healthy and nutritional start to your day!

Egg oatmeal with fresh fruit is how I start most of my days. Who would have thought, the meal I hated the most when I was a child, is now the meal I eat nearly every day.


Fresh Blueberries for Topping off Egg Oatmeal




Leave a Reply

Be the First to Comment!

Leave a Reply