Egg White Oats
Add a protein boost to your morning oats with this egg white oats recipe! This recipe takes 10 minutes to make and will give you sustained energy throughout your morning.
Egg White Oats with Peanut Butter and Strawberries
Tired of chalky tasting oatmeal where you force the protein in with protein powder? I know that taste all too well… clumpy, sticks to the roof of your mouth and tastes just CHALKY. I set out on a mission to solve this problem. As a result, I now enjoy delicious egg white oats for breakfast on the reg!
I enjoy egg white oats because starting your day with a balanced breakfast is KEY to overcoming out of control behaviors around food. Behaviors like boredom eating, chronic overeating, emotional eating, and binge eating. We all have biological and psychological drives that can trigger us to overeat or feel out of control with food. And as your Registered Dietitian, I ALWAYS focus first on that biological drive, meaning what you eat. In other words, focusing on a balanced breakfast like egg white oats will help you feel more confident around food. It will help you feel free around food and eat without guilt, shame or embarrassment because you won’t be hangry 24/7.
More often than not, when women first start working with me in my Food Freedom Coaching, they are undereating during the day and skimping on breakfast. Doing this makes it only natural to want to dive head first into your bars of chocolates, biscuits, or sleeve of cookies in the afternoon! If you are biologically hungry (i.e., from not eating enough during the day) you are increasing your likelihood of overeating later, or entering binge-mode at the first site of chips.
How can you escape these out-of-control behaviors around food?
Eat breakfast! And don’t skimp! All of the macronutrients (carbs, proteins and fats) are equally important for us to eat, and eating all three at breakfast will help you feel satisfied throughout your day and much less likely to feel out of control with food later. Plus, these egg white oats are freaking delicious AND have a great mix of carbs (oats), protein (egg whites) and fat (peanut butter). Give them a try and tag me on Instagram at @diet.culture.rebel when you make them.
Egg White Oats
- 1/2 cup quick cooking oats
- 3/4 cup unsweetened almond milk
- 1/2 cup liquid egg whites
- 1 spoonful peanut butter
- 1 handful strawberries
- In a skillet over medium heat, combine quick cooking oats and almond milk. Stir for 4-5 minutes or until mixture thickens and begins to bubble slightly.
- Reduce heat to medium low, slowly pour liquid egg whites into oats and stir continuously for additional 4-5 minutes until egg white oats thicken. Note: you must stir this combo quickly and continuously to avoid the egg whites turning omelette-like.
- Remove from heat, pour into bowl and top with peanut butter, sliced strawberries and sweetener of choice.
Checkout the Breakfast highlights on my Instagram account, @diet.culture.rebel for a step-by-step tutorial on making these. I used rolled oats on the tutorial, but quick cooking or rolled oats both work well!
Enjoy your breakfast-ing!