Swirled with creamy, buttery, cinnamon sugar and packed with protein, this egg white oatmeal is the perfect way to kick off your day! Whip up a mug of this high-protein oatmeal and enjoy it on a cool day as a lazy brunch. You won’t be disappointed.
This high-protein oatmeal is the perfect blend of indulgence and healthy fuel. Made with easy ingredients but packed with comforting flavor, it’s a recipe you’ll keep coming back to (just like this protein French toast!).
The egg white oatmeal itself is sticky and protein-packed. Swirled with a cream cheese cinnamon glaze it’s the perfect way to take your oatmeal game up a notch.
As a Certified Nutrition Coach, I love that this recipe contains quality ingredients and gives everyone a protein kick to start the day. Learn more about the benefits of a high protein diet and why you want to amp it up!
You’ll fall in love with this high-protein breakfast recipe because it:
- Is dairy-free and gluten-free
- Is a bowl of comfort
- Whips up in no time
- Contains 25 grams of quality protein
- Is a hit with kids!
Ingredients You’ll Need
One of the best parts about this egg white oatmeal is that it’s whipped up from ingredients you probably already have on hand!
Regular oats: make sure to double-check that your oats are gluten-free as needed. You want regular oats not instant so that they hold their texture better. Learn more about the types of oats and which ones are best for certain recipes.
Dairy-free milk: any non-dairy milk will work. We use homemade hemp milk the most.
Vanilla extract: the more pure your vanilla is the more flavor you’ll have in the egg white oats.
Collagen powder: one of the cleanest forms of protein you can get and the best way to add protein to oatmeal. Not only does this bump up the protein intake but collagen is great for your gut, hair, skin, and nails!
Egg whites: adding egg whites to oatmeal makes the oats a sticky, comforting blend.
Maple syrup: skip the sugar for this cinnamon roll, protein oatmeal! Maple syrup is a more natural sugar source and using the real thing means a smoky flavor.
Dairy-free butter: any vegan butter should work. I personally opt for dairy-free butter that doesn’t contain any seed oils.
Cinnamon: ground cinnamon is what gives this oatmeal bowl its comforting feel! If you love the cinnamon roll flavor, these cinnamon roll blended overnight oats are right up your alley too.
Dairy-free cream cheese: make sure to soften the cream cheese first so that it mixes better.
How To Make Egg White Oatmeal
- In a small pot, combine the oats, milk, maple syrup, and vanilla.
- Heat over medium to low until a rolling boil starts.
- Mix in the egg whites and cook for 2-4 minutes.
- Remove from the element and mix in the collagen powder.
- Portion the oatmeal into bowls and whisk together the butter, maple syrup, cinnamon, and cream cheese.
- Swirl in the cream cheese mixture into each bowl and enjoy.
Step By Step Photos
Important Teaching Tips
Make sure to use regular oats and not instant ones when you make egg white oatmeal so that they don’t cook too quickly and clump together.
Collagen powder has to be mixed in quickly or the egg white oatmeal will clump.
Any dairy-free butter and cream cheese should work. Just make sure that the butter is melted and the cream cheese is very soft. Otherwise, they won’t mix well together.
You can add in any extra toppings you enjoy, we do toasted pecans sometimes for added flavor (and an extra dose of healthy fats!).
Choosing Collagen Powder
It’s no surprise that this egg white oatmeal is made with collagen powder!
All the protein without the bloat.
I use collagen powder for amping up protein and boosting gut health.
Learn about the difference between collagen and bone broth as how to increase protein intake.
Honestly, as a busy mom collagen powder just makes it easy to eat more protein and not feel like I’m living off chicken and eggs.
And more protein means more energy, more natural beauty, and feeling your BEST.
Plus, in recipes like this, you can sneak protein into your kids as it’s one of the purest sources.
I grab my collagen from Perfect Supplements because they source their collagen from pasture-raised (grass-fed) cows. So, I trust it.
Grab some collagen powder and use code mamabear10 to save some money.
Sourced from grass-fed cows, collagen powder gives you 20 grams of protein in just two scoops. Amp up your protein, help out your gut, and reap the benefits of silky hair and strong nails by adding it into your diet.
How To Switch Flavors
Though the egg white oatmeal is amazing when flavored like a cinnamon bun, it's not the only option!
If you want to reap the benefits of high-protein oatmeal but switch up the flavors, just make the base of the recipe, and instead of swirling in the cinnamon mixture top it with:
- banana slices
- fresh fruit
- chocolate ganache
- dairy-free caramel sauce
Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).
Frequently Asked Questions About Egg White Oatmeal
Oatmeal and egg whites make the perfect blend! The egg whites not only add a dash of protein to the oatmeal but it also creates a thicker, stickier oatmeal that “coats your insides” as your grandma used to say.
Though you may be able to use whey protein in this egg white oatmeal recipe, vegan protein won’t work. This is because vegan protein absorbs more liquid than whey protein and it would make the oatmeal too thick.
You can store any leftovers in the fridge in a sealed container. To reheat the egg white oatmeal, pop it into a small pot and add a dash of almond milk. Then, heat the egg white oats covered over low until warm and mix the milk into the oatmeal to gain back some of it’s creaminess.
Other High Protein Breakfast Recipes You’ll love
- Candy cane baked protein oatmeal
- Whole30 egg casserole
- Slow cooker porridge
- Berry Protein Oatmeal
- Peanut butter chocolate chip protein baked oatmeal
- Double chocolate protein baked oatmeal
- Dairy-free breakfast casserole
- 18 Make ahead breakfast ideas
- Gluten-free blueberry bagels
- Protein bagels
- Overnight cookie dough protein oats
- Easy, gluten-free bagels
- Chocolate chip protein powder muffins
- High protein pancakes
- Yogurt protein pancakes
- Blueberry protein oatmeal
- High protein snack recipes
- Healthy breakfast recipes
Cinnamon Bun High Protein Oatmeal (dairy-free)
Video
Equipment
- 1 Small pot
Ingredients
- 1 cup regular rolled oats gluten-free
- 1.25 cups almond milk
- 1 tbs maple syrup
- 1 teaspoon vanilla extract
- ⅛ cup collagen powder
- ⅓ cup egg whites
- Cinnamon Swirl
- 1 tbs dairy-free butter
- 2 tbs maple syrup
- 1 teaspoon cinnamon
- 2 tbs dairy-free cream cheese
Instructions
- In a small pot, combine the oats, milk, maple syrup, and vanilla.
- Heat over medium to low until a rolling boil starts.
- Mix in the egg whites and cook for 2-4 minutes.
- Remove from the element and mix in the collagen powder.
- Portion the oatmeal into bowls and whisk together the butter, maple syrup, cinnamon, and cream cheese.
- Swirl in the cream cheese mixture into each bowl and enjoy.
Notes
- Make sure to use regular oats and not instant so that they don’t cook too quickly and clump together.
- Collagen powder has to be mixed in quickly or the egg white oatmeal will clump.
- Any dairy-free butter and cream cheese should work. Just make sure that the butter is melted and the cream cheese is very soft. Otherwise they won’t mix well together.
- You can add in any extra toppings you enjoy, we do toasted pecans or drizzled almond butter sometimes for added flavor.
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Karen Kelly
I eat oatmeal every single day! I always add protein powder but adding egg whites really makes it more like a cake. Love this recipe.
fitasamamabear
Ohh that's awesome, oatmeal is so comforting! Happy this was a tasty boost for you!
Gen
Cream cheese cinnamon glaze? Yes please. I will be having this all the time. You managed to turn a healthy dish into something I crave - thank you!
fitasamamabear
Haha right? All the deliciousness over here 😀
Amanda Dixon
Well, I think this will have to be a regular breakfast. I made it this morning. It was so tasty and kept me full all morning.
fitasamamabear
Yay! Full is a win.
Lisa
This oatmeal was such an easy and delicious way to start my day! It will be a regular for me!
fitasamamabear
Happy you loved it!
JD Alewine
This is an oatmeal recipe I can stand behind. It tastes just like cinnamon rolls!
Mila
This oatmeal recipe is packed with everything you need to get your day started. I love anything for cinnamon and adding protein powder is genius. Thanks for sharing.
fitasamamabear
So happy you enjoyed it!
fitasamamabear
Life win 😀
Jazzmin
That cream cheese cinnamon glaze swirled on top sounds heavenly! I just love oats and cinnamon together! This looks perfect to fuel my mornings on the go.
fitasamamabear
It's such a tasty one to add!
Anna
Very useful and testy !😋
fitasamamabear
Thank you!
Christina's Bread Bakes
I love all your tips and tricks to get protein (like the egg whites in this oatmeal) and other balanced nutrients into approachable recipes. Fantastic ideas, keep them coming!
fitasamamabear
Thank you so much! I'm all about sneaking it in.
Jess Selensky
Love this! So tasty!
fitasamamabear
Happy to hear it!
Anybany
Wow, It's a great idea to use egg white and oats together!! Love it!!
fitasamamabear
Yep! It's a huge protein and filling punch!
Nicola
These sound ridiculously good! So keen to give them a try!
fitasamamabear
Haha yay!
Katie Jacques
This egg white oatmeal is great! Perfect high protein breakfast, and I love that it's dairy-free!
fitasamamabear
It's a win all around!
Gen
I’ve been trying to eat healthier in the mornings and this recipe was definitely what I needed. I felt fantastic all day and it was so delicious! Thank you!
fitasamamabear
So happy it gave you some balance of yummy and healthy!
Sharon
This oatmeal was so good! I am trying to boost my protein intake at breakfast and this recipe is perfect for that. Thanks!
fitasamamabear
Wahoo!
Claire
I make oatmeal most mornings as my kids love it and I like how easy and healthy it is.
But my son has been trying to add more protein to his breakfast as he goes to the gym on campus before class.
So I thought we'd give this a go.
It really worked well, and tasted great!
THANK YOU
fitasamamabear
Yay! It's definitely a nice bump up for the day.
Jessica
Who knew that oatmeal could actually be enjoyable? I'm someone that often ate it because I know it can be healthy, but until recently hadn't stumbled across a way to prepare that I actually liked. I absolutely love the addition of collagen! My skin definitely needs.
fitasamamabear
Haha collagen honeslty is such a life saving ingredient! Glad you like it!
Kat N
Brilliant recipe and such a great way to add additional protein to my diet! I couldn't believe how creamy this tasted. I used sugar free syrup instead of maple and it worked so well.
fitasamamabear
Happy it was a hit for you!
Ali
AMAZING!! Never added eggs to my oatmeal before and I'm never going back ahaha this is like a delicious cake!! I love it so much!
fitasamamabear
it's such a fun texture!
Sarah
Amazing, and such a fun way to start the morning. Love that these have so many added boosts!
fitasamamabear
Haha I'm all about sneaking it in!
Emma
This is a quick and wholesome breakfast fix: Oats, almond milk, collagen, and a cinnamon swirl -- Healthy and delicious. Perfect for those busy work from home mornings.
fitasamamabear
So perfect!
Clover
This oatmeal is the best thing I've ever tasted. It's so warm and comforting—it reminds me of a cinnamon roll. The egg whites keep it light, so it feels like a treat without making you feel guilty about eating dessert for breakfast. And the Cinnamon Swirl is just perfect—it's not too sweet, but it really brings out that cinnamon flavor in the dish. I'm never going back to regular oatmeal again!
fitasamamabear
This whole comment made my heart happy, so glad you enjoyed it!