Egg-white scramble with oats
Updated 2026-10-24 · data v2026-10-23.1
Real Food — based on the 2025–2030 Dietary Guidelines
Portion scale1×Amounts and estimated macros update below.
Estimated macros at 1×
382 kcal
Percent of calories
- Protein 33 percent of calories
- Carbs 39 percent of calories
- Fat 28 percent of calories
- Protein per 100 kcal
- 8.2 g
- Cost
- $2.28 est.
- Cost per 10 g protein
- $0.73 est.
Source: USDA FoodData Central.
- Egg whites, raw (FDC 172183)
- Oats (dry) (FDC 173904)
- Extra virgin olive oil (FDC 171413)
- Spinach (FDC 168462)
Recipe keys
Learn what this means- Vegetarian
- High Protein
- Budget
- Under 15 Min
- Dairy-Free
Why this recipe is worth the hype
- 31 g protein for about $2.28 (est.)
- Breakfast is done in one pot and one pan.
- Egg whites carry the protein while oats carry the carbs.
- Spinach disappears into the eggs and adds volume.
Fast, Flavorful, Feast
Per serving · USDA-based totals from repo data
| Dish | kcal | Protein (g) | Carbs (g) | Fat (g) | Est. cost | Vs current |
|---|---|---|---|---|---|---|
Fast Effort: 1 of 3 | 382 | 31 | 36 | 12 | $2.28 (est.) | Current level |
Flavorful Effort: 2 of 3 | 377 | 31 | 36 | 12 | $2.57 (est.) |
|
Feast Effort: 3 of 3 | 409 | 31 | 34 | 17 | $2.89 (est.) |
|
Ingredients at 1×
Amounts scale with the portion buttons above.
- Egg whites, raw1 cup (220 g)
- Oats (dry)0.5 cup (50 g)
- Extra virgin olive oil1.5 tsp (8 g)
- Spinach1 handful (30 g)
Steps
- Simmer oats in water until creamy. Season with a pinch of salt.
- Scramble egg whites in oil until just set.
- Wilt the spinach into the eggs.
- Serve the scramble beside the oats.
Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.
Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.
Cite as: Egg-white scramble with oats, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/eggs-oats-fast (updated 2026-10-24).