🥣 Egg White Oatmeal
Ingredients (metric)
| Ingredient | 0.5× | 1× | 2× | 3× |
|---|---|---|---|---|
| Rolled oats | 25 g | 50 g | 100 g | 150 g |
| Banana, sliced (optional) | 30 g (¼ med) | 60 g (½ med) | 120 g (1 med) | 180 g (1½ med) |
| Ground cinnamon | 1 g (¼ tsp) | 2 g (½ tsp) | 4 g (1 tsp) | 6 g (1½ tsp) |
| Sea salt | pinch | pinch | pinch | pinch |
| Water, milk, or mix | 120 mL | 240 mL | 480 mL | 720 mL |
| Egg whites | 30 mL (2 tbsp) | 60 mL (¼ cup) | 120 mL (½ cup) | 180 mL (¾ cup) |
Optional toppings: peanut butter, granola, shredded coconut, freeze-dried raspberries
Method
Overnight Soak (recommended for digestibility)
- Combine oats with just enough warm water to cover and add 1 tbsp (15 mL) kefir, lemon juice, or apple cider vinegar per 50 g oats.
- Cover and leave at room temperature for 8–12 hours.
- Drain and rinse in the morning before cooking.
Cooking
- Add oats, banana (if using), cinnamon, and sea salt to a pot. Pour in water/milk and stir to combine.
- Cook over medium-high for 6–7 minutes, stirring occasionally, until the liquid is almost absorbed and the banana melts into the oats.
- Add the egg whites, stirring or whisking constantly for 1–2 minutes to prevent scrambling and create a thick, fluffy texture.
- Once cooked through and the liquid is absorbed, transfer to a bowl and add toppings.
Notes & Tips
- Soaking helps reduce phytic acid and may improve mineral absorption.
- Swap banana for grated apple (≈60 g) if preferred.
- Egg whites can be from fresh eggs or pasteurised liquid egg whites.
- If egg added too quickly the proteins quickly clump together resulting in a scrambled texture. Tempering slowly heats and dilutes the protein preventing them from clumpind and allows them to thicken the liquid evennly.
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