Dietitians Say a Popular Egg Hack Adds 12 Grams of Protein to Oatmeal

Oatmeal is a nutrient-dense, healthy breakfast that contains plenty of fiber, but it’s not particularly high in protein. Dietitians say adding eggs to your bowl can change that.

Adding Eggs Increases Protein and Satiety

Oatmeal is rich in soluble fiber, which promotes fullness and helps with digestion. That’s why many dietitians recommend it as a healthy and filling breakfast option. But oatmeal on its own isn’t especially high in protein, providing about 5 grams per cup.

“Adding an egg or egg whites is an easy way to turn a bowl of oatmeal into a more balanced and higher-protein meal,” said Lauri Wright, PhD, RDN, director of nutrition programs and an associate professor at USF College of Public Health.

Since one large egg adds roughly 6 grams of protein, she said you can essentially double the protein with one simple ingredient. If you add two eggs, you’ll add 12 additional grams of protein to your meal.

“The combination of fiber from the oats and high-quality protein has an added effect of increasing feelings of fullness,” Wright said. “Research comparing egg-based breakfasts versus low-protein cereal-based breakfasts has found greater fullness and, in some studies, less food intake later in the day.”

Eggs Give You All Nine Amino Acids

Eggs contain complete protein, including all nine essential amino acids in a bioavailable form, said Lauren Manaker, MS, RDN, a dietitian on the advisory board for the University of South Carolina Dietetic Internship/Master’s Degree program and a nutrition consultant for the American Egg Board.

“This makes them one of the highest-quality protein sources,” she said.

Egg whites can also increase protein intake, often with less impact on calories and fat, she said.

Eggs Change Oatmeal’s Taste and Texture

Adding whole eggs makes oatmeal creamier and richer because the yolks contribute fat and give the oats a softer, more custard-like texture, Manaker said.

Egg whites, on the other hand, tend to make oatmeal thicker and a little fluffier but less rich, because they don’t contain the fat of the egg yolk. Both can blend in smoothly without making the bowl taste obviously eggy, she said; it just requires a little technique and patience.

How to Cook Oatmeal With Eggs

Manaker said the easiest way to cook an egg smoothly into oats is to make the oatmeal first, then add the egg near the end over low heat.

Here’s a step-by-step guide for adding eggs to your oatmeal:

1. Cook the oats in water or milk until they are almost done.
2. In a small bowl, beat one egg, two eggs, or your egg whites well.
3. Lower the heat, then slowly pour the egg into the oats while stirring constantly.
4. Keep stirring for another minute or two until the mixture thickens slightly and the egg is fully cooked into the oats.
5. If it gets too thick, add a splash of milk or water.

“The key is low heat and continuous stirring so the egg incorporates instead of scrambling,” Manaker said.