Who doesn’t love a good bowl of oatmeal in the morning? It’s healthy, filling, and easy to make. But what if you’re trying to bulk up or trim down?
Traditional oatmeal might not be the best option for you as it can be high in only carbs when it isn’t paired with anything else.
In this blog post, we’ll show you how to make egg white oatmeal—a delicious and protein-rich alternative that will help you reach your fitness goals.
Egg white oatmeal for bodybuilding is a great way to start the day so you can have energy for your workouts, put on lean muscle mass, and lose fat.
Egg whites are rich in protein but low in calories, which makes it an easy ingredient to incorporate into many bodybuilding recipes- no matter if you’re bulking or cutting.
For bulking, egg whites offer lots of pure protein without any fat or carbs to help build muscle and hit your protein goal while allowing you to fit within your macros for the day. Whereas with cutting, egg whites will help maintain the muscle you’re gained while offering less calories than a whole egg. For example, 2 egg whites are 30 calories and 4 grams of protein while 1 egg is 80 calories and 6 grams of protein
Want more info about egg whites? We’ve broken down why bodybuilders love this ingredient so much as well as the benefits of eggs in general.
Macro Breakdown & Calories
- Calories: 345
- Carbohydrates: 44.3 g
- Protein: 25.7 g
- Fat: 7.6 g
You may have heard of drinking egg whites, but there are some other (and possibly tastier) ways to enjoy this ingredient. Egg whites are the main source of protein in this recipe, which is why they are a fan favorite for bodybuilders, especially in the morning because high protein breakfasts contribute to sustained energy and satiety throughout the day.
You know that high protein foods are key for building muscle and reaching your fitness goals. But you still need to get enough of the right kind of carbs and fats to power your workouts and fuel your body with energy throughout the day.
Oats and blueberries offer high fiber carbohydrates while pumpkin seeds provide some healthy fats and even some protein and fiber. When we say fiber, we mean complex carbohydrates that benefit digestion, heart health, and meal satiety.
Healthy fats from pumpkin seeds are also present in this recipe in the form of omega-3s, which is beneficial for bodybuilders because they can help reduce muscle soreness.
This recipe also includes a couple of beneficial ingredients including blueberries and cinnamon.
Blueberries are an antioxidant and fiber-rich fruit that has been shown to increase brain function and memory, while cinnamon is also rich in antioxidants and can be beneficial for reducing inflammation and even preventing type 2 diabetes.
For more oatmeal recipes, check out these 9 Best High-Protein Bodybuilding Oatmeal Recipes.
- Quick rolled oats: You can substitute quick oats with steel cut or old-fashioned oats in this recipe. You’ll just need to refer to the package instructions for prep.
- Egg whites: You can either remove the yolks from whole eggs or use egg whites from a container for this recipe.
- Blueberries: Feel free to use fresh or frozen blueberries here. You can also swap for other berries including strawberries, raspberries, or blackberries.
- Pumpkin seeds: you can substitute pumpkin seeds with other seeds like sunflower, flax, or even chia. Alternatively, you can use nuts like slivered almonds, crushed walnuts, or even peanuts.
How To Make Egg White Oatmeal Recipe For Bodybuilding
Crack your eggs and remove the yolks. Combine in a bowl, then whisk the egg whites together until slightly bubbly.
In a separate bowl, combine oats with ⅔ cup of water. Keep in mind the oats to water ratio is always 1:2, so if you change the portion of the oats, you will need to adjust the water, as well. Pour the egg whites into the oat mixture and stir until well combined.
Cook the oats in the microwave for 1 minute, then add half of the blueberries. Stir and return to the microwave for another 1-2 minutes.
Top the egg white oats with the remaining blueberries, pumpkin seeds, and cinnamon and enjoy!
Check out these 15 Bodybuilding Breakfast Ideas (For Bulking or Cutting) for other breakfast recipes.
Higher Calorie For Bulking
To increase the calories of this recipe, you can add up to 2 more egg whites (or even 1 whole egg), however, any more than that may affect the texture. You can also increase the portion of oats, add Greek yogurt, or more nuts on top. You can even add protein powder to the mixture for more calories and protein content. Unsure about mixing whey with egg whites? We’ve done the research and can explain it here.
- Add 2 egg whites: +30 kcal
- Add 1 egg: +70 kcal
- Increase oats to ½ cup: +30 kcal
- Add ¼ cup Greek yogurt: +40 kcal
- Add 1 scoop protein powder: +110 kcal
Low Calorie For Cutting
Reduce calories in the recipe by decreasing the serving of oats to ¼ cup (don’t forget to reduce the water to ½ cup) as well as excluding 1-2 egg whites or the pumpkin seeds. You can even reduce the blueberries to 2 tablespoons per serving.
- Reduce oats to ¼ cup: -30 kcal
- Reduce egg whites to 1: -15 kcal
- Remove pumpkin seeds: -30 kcal
This recipe can be customized to fit your favorite flavors by substituting other fruits such as banana or strawberries for blueberries. You can also use different nuts and spices on top, for example, almonds and cocoa powder would be delicious mix-ins.
- Substitute berries with ½ banana: +15 kcal
- Substitute cinnamon with 1 tablespoon cocoa powder : +10kcal
- Add 1 tablespoon of nuts: +45 kcal
- Add 1 tablespoon of coconut flakes: +35 kcal
How To Store & Meal Prep
This recipe can be prepared ahead of time by cooking the oats and egg whites, and then adding the toppings later on. If you follow this method, I recommend serving this cold as reheating may affect the texture.
Want to drink your protein instead? Try our Egg White Protein Shake Recipe
Other Oatmeal Recipes For Bodybuilding
- The Best Peanut Butter Oatmeal Recipe For Bodybuilding
- The Best High Protein Bodybuilding Oatmeal Breakfast
- Egg White & Oatmeal Protein Pancake For Bodybuilding
Other Egg Recipes For Bodybuilding
- Bodybuilding Scrambled Eggs (With Veggies & Cheese)
- Bodybuilding Egg Salad Recipe (Bulking & Cutting Options)
Other Egg White Recipes For Bodybuilding
- Egg Whites And Tuna Scramble (A Bodybuilder’s Favorite)
- Bodybuilder’s Egg White Scramble (Bulking & Cutting Options)
- Egg White Protein Shake (Made With 45g of Protein)
- Egg White Oatmeal Recipe For Bodybuilding (Easy & Tasty)
- Egg White Omelette For Bodybuilding (High Protein)
- Egg White French Toast (High Protein)
About The Author
Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.