Easy Microwave Egg White Oatmeal

Microwave egg white oatmeal is an easy well-balanced breakfast.  This delicious fall-inspired recipe is bound to be a hit in your home.

Mornings are busy! Sometimes I don’t have time (or patience) to multitask and cook my oats on the stovetop just to have them boil over. That’s when I started turning to the microwave.  A balanced meal of protein, fat, and carbohydrates is cooked in 5 minutes or less.  No planning ahead is necessary.

The first time I made this version of the recipe my son ate it before I even got to taste test it … and that’s when I knew it was a winner.

Why Make Egg White Oats?

This microwave egg oatmeal offers:

  • 14 grams of protein from the soy milk, Greek yogurt, and egg
  • 7 grams of fiber from the oats, applesauce, raisins, and walnuts

This means it is a balanced meal that will keep you full until lunch! It’s full of heart-healthy protein-rich, high-fiber foods that provide nutrients to lower your blood pressure and reduce your cholesterol.

As a bonus, it also tastes like a dessert. Think carrot cake flavors, without the carrots.

Microwave Egg Oatmeal Ingredients

For this microwave egg white oatmeal, you will be using a variety of foods that unclog your arteries and lower your blood pressure.  These foods are both nutritious and delicious.

  • Oats: Oats are high in soluble fiber and a good source of vitamins and minerals
  • Egg whites: High in protein, low in cholesterol, calories, and fat
  • Applesauce: A natural sweetener full of B Vitamins and Vitamin C
  • Soy milk: Adds creaminess. Rich in calcium, plant protein, and Vitamin D
  • Raisins: A natural sweetener, high in potassium and fiber
  • Walnuts: Heart-healthy monounsaturated fats

Why Add Egg Whites To Your Oatmeal?

  • Adds protein
  • It’s an affordable complete protein
  • Creates volume and fluffiness
  • Makes a creamier texture
  • Doesn’t add flavor, provides a neutral taste  

How To Purchase Egg Whites

For this recipe of oatmeal with egg whites in the microwave, you will need to purchase egg whites. Two ways to do so include:

  1. Separating your own egg whites from the yolk with an egg separator or slotted spoon.
  2. For ease of use, you can also purchase store-bought egg whites. I find this an easier way to portion and measure. It also leads to less food waste. You can find egg whites in a carton in the fridge section next to the whole eggs.

Another bonus – I also find the egg whites from the carton to be thinner and mix easier than separated egg whites.

How To Make Microwave Egg Oatmeal

The best part about making microwave egg white oatmeal: it is so quick! The microwave does the work, and there is no messy pot to clean up afterward.

This recipe provides some ideas and inspiration but you can always switch up the ingredients for variety.

To make microwave egg white oatmeal you will be mixing oats, egg whites, and tasty add-ins for flavor. 

Make sure you use a large bowl here because your oats are going to grow in size when microwaved. A large bowl will prevent it from bubbling over. AKA creating a big mess.

Once you mix your ingredients (oats, egg whites, apple sauce, spices), add the milk and raisins.  Then you simply cover the microwave-safe bowl and put it in the microwave to cook.

Expert Tip

I recommend starting to cook it for one minute.  Then stop and stir it. Then set it for another two minutes, but stop at thirty-second intervals to give it a quick stir to make sure everything is mixed together.   

You don’t want to miss this step – stirring at 30-second intervals is important to make sure the egg whites don’t cook solid into lumps and instead are mixed evenly into the oatmeal. Creating a smooth creamy texture.

Like other microwave dishes, the edges cook faster than the inside.  So mixing this microwave egg oatmeal every 30 seconds helps keep it smooth. This can be done with a fork.  No fancy equipment is required!

Basically, you will know it is done when most of the liquid is absorbed.

Finally, top with extra milk and nuts, and enjoy!

As you can see adding egg white to oatmeal in the microwave is a very easy recipe to execute.

Video Recipe Tutorial

Other Ways To Add Protein To Oatmeal 

If you are looking for additional ways to add protein to oatmeal, try these:

  • Greek yogurt
  • cottage cheese
  • protein powder (*personally not a fan of this option!)
  • cooked egg on top of oatmeal
  • hemp hearts
  • lentils
  • peanut butter
  • nuts and seeds

*As I said, I’m not a fan of protein powder because it lacks nutrients and adds a grainy taste.  Basically, protein powder is processed and therefore doesn’t align with my nutrition philosophy of eating whole foods when possible.

Other Breakfast Recipes

Egg White Oatmeal

Now let’s get to the recipe! Aren’t into the fall flavors? Any flavor combo will work well.  Just treat this oatmeal with egg whites (cooked in the microwave) like a typical bowl of oatmeal. Remember, you won’t taste the egg whites, they are simply added for their nutritional benefits.

And if you LOVE this recipe and are interested in other heart-healthy recipes, subscribe to my YouTube channel. I’d love to have you follow along to learn even more heart-healthy recipe ideas from yours truly! Click here to subscribe @theheartdietitian!

Microwave Egg White Oatmeal in a yellow bowl surrounded by oats, raisin and walnuts on a white countertop

Easy Microwave Egg White Oatmeal

Veronica Rouse, MAN, RD, CDE
Delicious microwave egg white oatmeal recipe. This fall inspired oatmeal recipe features apple and cinnamon flavors.
No ratings yet
Prep Time 3 mins
Cook Time 4 mins
Total Time 7 mins
Course Breakfast
Cuisine American
Servings 2
Calories 306 kcal


  • 1 Microwave Safe Bowl


  • ½ cup rolled oats
  • 2 egg white
  • 1 cup soy milk
  • ½ cup applesauce
  • 1 tsp cinnamon
  • ¼ tsp ginger
  • tsp nutmeg
  • tsp salt
  • ¼ cup raisins
  • ¼ cup walnuts


  • Add oats, egg whites, applesauce, spices, raisins and milk to a microwave safe bowl.
  • Microwave on high for one minute. Then stir.
  • Micrwoave again for two to three minutes (depending on your microwave) until oats have absorbed the liquid .
  • Top with leftover milk and walnuts.



If you want thicker oatmeal, microwave for longer.
Or if you prefer it more wet and thinner, microwave it for a shorter amount of time.  


Calories: 306kcalCarbohydrates: 39gProtein: 12gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 8gMonounsaturated Fat: 2gSodium: 238mgPotassium: 537mgFiber: 6gSugar: 8gVitamin A: 24IUVitamin C: 2mgCalcium: 195mgIron: 2mg
Keyword egg white oatmeal, microwave egg white oatmeal, microwave oats
Tried this recipe?Let us know how it was!

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