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Protein Pumpkin Oatmeal With Egg Whites

The following post was originally featured on Eating Bird Food and written by Brittany Mullins, who is part of POPSUGAR Select Fitness.

Hi there and happy weekend! I hope you're having a good one. I've basically been using this weekend to recover from my trip to Seattle last week. The trip was amazing, but I didn't get home until Thursday morning at 2 a.m., so between jet lag and a lack of sleep, my body has been running on zero. I've slept in until 10 a.m. both days this weekend, which is crazy for me because I'm usually an early riser. I guess my body was in need of the extra z's.

I probably should/could have slept on the plane ride home, but that didn't happen because I was too busy reading Gone Girl. It was one of those books that I just couldn't put down — I think it took me a total of five days to read. I liked the author's writing style, the storyline was captivating, and there were quite a few surprising twists that made it a fun read. I hadn't read a good book in a long time, so I'm happy that Alyssa convinced me to read it (and let me borrow her Kindle!!). Now that I'm finished, I think we're going to go see the movie tonight. Woot!


I have a rapidly growing list of posts that I need to write, but I wanted to keep things short and sweet today, so I'm sharing a quick and easy breakfast recipe that I've been loving this month. It's got pumpkin, and it's packed with a hefty dose of protein. Get excited!

I've been adding egg whites to my oatmeal for years but hadn't had them in a while since I didn't really eat much hot oatmeal over the Summer. Julie's post for Three-Minute Egg White Oatmeal inspired me to bring back the egg white oats, and I figured now would be a great time to share the recipe.

I know adding egg whites to your oatmeal sounds a little odd if you've never done it before, but it's actually pretty awesome — you end up with a nice and fluffy (not to mention filling) bowl of oatmeal. The key is to avoid scrambling the egg whites. To do this, you simply have to continuously stir/whisk the egg whites while you're adding them to the saucepan as they cook. Trust me on this . . . One time, I got distracted and didn't keep up with the stirring . . . I ended up with a bowl of oatmeal and scrambled egg-white chunks. Not so appetizing.

Don't worry, though, if you take my advice and follow the recipe, you'll end up with a delicious-looking bowl of protein oats like what you see below. Pinky promise. ;)

Protein Pumpkin Oatmeal With Egg Whites
Cook time: 10 minutes
Total time: 10 minutes


  • 1/2 cup unsweetened almond milk
  • 1/2 cup water
  • 1/2 ripe banana, sliced
  • 1/4 cup pumpkin puree (canned or fresh)
  • 1/2 teaspoon pumpkin pie spice
  • Pinch of sea salt
  • Sprinkle of extra cinnamon
  • 1/2 cup old-fashioned oats
  • 1/4 cup liquid egg whites or 2 egg whites from whole eggs
  • 1 teaspoon vanilla
  • Almond butter and pumpkin spice pepitas for topping


  1. In saucepan over high heat, combine the almond milk, water, banana slices, pumpkin puree, pumpkin pie spice, salt, and cinnamon. Bring to a boil.
  2. Once boiling, add the oatmeal. Turn the heat down, and cook until most of the liquid is absorbed (about 5 to 6 minutes).
  3. Pour in the egg whites, and stir/whisk continuously. Stirring will keep the egg whites from cooking, so they take on a thick, fluffy consistency instead. This should take 1 to 2 minutes.
  4. Once all the liquid is absorbed and the oatmeal is cooked through, place in a bowl and add your favorite toppings. I used almond butter and pumpkin spice pepitas, but feel free to use a variety of nuts, nut butter, or sweeteners. Enjoy!

Nutritional Information:
Serving size: 1 bowl without toppings | Calories: 286 | Fat: five grams | Carbohydrates: 47 grams | Sugar: 11 grams | Fiber: nine grams | Protein: 14 grams

Image Source: Eating Bird Food
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