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Egg white oatmeal square image

Proats Recipe: Egg White Oatmeal

Summer Yule
Have you heard of proats, or protein oatmeal? Adding high-protein ingredients like milk powder and egg whites to oats recipes can give your protein intake a boost!
5 from 2 votes
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Breakfast
Cuisine American
Servings 4
Calories 502 kcal


  • 2 cups rolled oatmeal, dry
  • 3 medium bananas, mashed (very ripe)
  • ½ cup chopped peanuts
  • 1 teaspoon baking powder
  • 1 tablespoon dark cocoa powder
  • 1 tablespoon defatted peanut flour
  • 4 large egg whites (save the egg yolks for another recipe)
  • 1⅓ cups instant dry milk powder (non-fat)
  • 1 teaspoon vanilla
  • cooking oil spray of choice

Optional toppings:

  • 2 teaspoons hemp hearts
  • 1 tablespoon cacao nibs
  • 2 tablespoons peanut butter
  • ½ medium banana, fresh


  • Preheat the oven to 325°F (163°C).
  • Mist an 8X8 inch (20x20 cm) glass baking dish with cooking oil spray.
  • Mix the instant dry milk powder with 2 cups of water to reconstitute it. (This should make it more concentrated than the recipe on the milk package.)
  • Mix the oats, peanuts, baking powder, cocoa powder, and peanut flour together in a large bowl. Mix the mashed banana, egg whites, milk powder mixture, and vanilla together in a second bowl. Now add your wet ingredients to your dry ingredients and thoroughly combine them. Pour this mixture into the baking dish.
  • Put the dish into the oven and bake for 45 minutes. 
    Protein oatmeal with egg whites
  • After baking, it's time to add toppings! Let the oatmeal cool a bit and drizzle on the peanut butter (thin it with water if needed). Next, sprinkle on the hemp hearts and cacao nibs. Finish things off by topping with the fresh banana slices. I cut the banana slices into hearts using the small cutters I've linked to in the equipment section above.
    Proats: High protein oats


This is a level 1 recipe (may help support fat loss). The nutrition information for this recipe is for one serving of the proats with the toppings. Though we're just a smidge over 500 calories (technically level 2), these protein oats have all the things I look for to stay full. We've got a significant amount of protein and fiber here, as well as a large volume of food for the calories.
This one should help you stay satisfied until lunch, so there's no need to grab a second breakfast. (Plus, I don't know about you, but I really don't have time to eat a bunch of extra meals on a weekday!) Starting the day with a hearty breakfast helps me to keep my mind on my work, rather than food. Hooray for the staying power of proats!
Nutrition information is for one serving of the recipe.


Calories: 502kcalCarbohydrates: 69.4gProtein: 24.6gFat: 16.1gSaturated Fat: 2.8gSodium: 224.8mgPotassium: 866.3mgFiber: 9.8gVitamin A: 11.8% DVVitamin C: 16.9% DVCalcium: 34.9% DVIron: 15.5% DV
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