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Breakfast10 min · 1 servingAvena cremosa con claras y fresas

Creamy egg white oatmeal with strawberries

Each serving has 222 kcal, 18.8 g of protein, and 4.2 g of fiber, or 8.5 g of protein per 100 kcal. Ready in 10 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Nutritious in small servings
  • Low energy density

Per serving

  • 222 kcalCalories
  • 18.8 gProtein
  • 4.2 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 8.5 g of protein per 100 kcal.

Creamy egg white oatmeal with strawberries, seen from above
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • A pinch of salt
  • Ground cinnamon and a few drops of vanilla extract

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Put the oats, milk, and pinch of salt in a small saucepan over medium heat.
  2. Cook for 3 minutes, stirring, until thickened.
  3. Turn the heat to low, add the egg whites a little at a time, and stir constantly for 2 to 3 minutes, until they are set and no clear liquid remains.
  4. Take the pan off the heat and stir in the cinnamon and vanilla.
  5. Spoon into a bowl and top with the strawberries.

Why it is filling

Egg whites cooked into the oats disappear into the texture, leaving a fluffier oatmeal that adds protein without adding volume to the bowl. Warm oatmeal is soft and easy to eat, and the strawberries bring sweetness and freshness with no added sugar. It is a spoonable breakfast that, on a GLP-1 medication, often goes down more easily than something dry when eating in the morning is hard.

In numbers, each serving has 18.8 g of protein and 4.2 g of fiber, with an energy density of 77 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • If you can’t finish the bowl, save the rest for midmorning and reheat it with a splash of milk.
  • Pasteurized carton egg whites save you from having leftover yolks.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 8.5 g.
NutrientPer serving
Calories222 kcal
Protein18.8 g
Carbohydrates30.7 g
Fiber4.2 g
Fat2.6 g
Approximate weight290 g (10 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Rolled oats30 g114 kcal4 g3 g
Nonfat milk100 ml37 kcal3.6 g0 g
Egg whites100 g52 kcal10.9 g0 g
Strawberries60 g19 kcal0.4 g1.2 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) (FDC ID 171270).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Strawberries, raw (FDC ID 167762).accessed .
  5. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .