(Healthy) Oatmeal Breakthrough

I've improved this recipe by adding egg whites much earlier in the process (I'd add them at the beginning, but I feel like I want some solidity in the mixture first...but will keep experimenting). This makes the result even lighter and fluffier. I also work them in quite vigorously with a wooden spoon. Note: do not use whole eggs unless you want overcooked rubbery steamed scrambled eggs in your oatmeal!


I always feel hesitant to start my day with oatmeal or other porridge. Even though I use milk rather than water, I'll still be ingesting a carb bomb, and I feel better when I've carefully balanced fat, carbs, and protein in a meal. If I don't just eat healthily, but also carefully balance those elements, I can experience a whole other realm of culinary satisfaction; a feeling of well-being not available from scarfing barbecue or rice balls.

Weight lifters address the issue by adding protein powder to their cereal, but...yech. Anyway, here's what I did:

When oatmeal is a couple minutes shy of done, lay in 2 or 3 egg whites, dust with a couple pinches of salt (assuming you didn't add salt previously; if so, make it just one pinch) and just a bit of butter or olive oil. Cover the pot and leave the egg whites sitting atop the cereal for a couple minutes. Then, before the eggs have thoroughly solidified, strenuously mix it into the cereal. Stir like a demon. Then cover and let it sit unheated for a couple minutes (you should always let porridge sit, anyway). There's more than enough ambiant heat to finish cooking the eggs.

The result is way better than I'd imagined. First, the egg whites transform the texture, lightening it all up. It would make sense if this were a souffle, but I certainly didn't expect to get that effect here. I love porridge, but the last few bites can feel like a chore, as the heavy texture and earthy flavor begin to feel tedious. The tedium's gone; every bowl gets a racing finish.

And it's more satisfying. Those who carefully balance fat/protein/carbs have experienced the sublime sense of satisfaction this produces (and also how a disproportionally fatty, carby, or protein-y meal leaves you with cravings that ripple forward for hours). Cooked this way, you get that satisfaction. It's like the final piece of the porridge puzzle.

Banana note: if you cook your bananas in from the start, as I do, this absolutely still works - even with the sweet/salty. I'm not sure how this would work with fresh fruit. I wouldn't get too fancy with multiple fruits, granola, yogurt, etc. At least not to start. Try this just with bananas and see what you think.


3 egg whites = 11g protein
1 cup milk = 8g protein
For context, 1 chicken breast = 31g protein