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Splits the weight between cost and protein efficiency.

377 kcal31 P36 C12 F

Savory oats with egg whites

Jump to recipeFlavorful

Effort: 2 of 3

Prep 5 min · Cook 10 min · Total 15 min

Savory oats with egg whites

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Hot sauce).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

377 kcal

Percent of calories

Protein 33 percent of calories
Carbs 39 percent of calories
Fat 28 percent of calories

Protein per 100 kcal: 8.3 g
Cost: $2.57 est.
Cost per 10 g protein: $0.83 est.

Source: USDA FoodData Central.

Egg whites, raw (FDC 172183)
Oats (dry) (FDC 173904)
Spinach (FDC 168462)
Hot sauce (FDC 174528)
Extra virgin olive oil (FDC 171413)

Recipe keys

Vegetarian
High Protein
Budget
Under 15 Min
Dairy-Free
One-Pan

Why this recipe is worth the hype

31 g protein for about $2.57 (est.)
Savory oats skip the sugar and still feel like breakfast.
Everything lands in one saucepan.
Hot sauce is the whole flavor plan.

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

Egg-white scramble with oats

382

31

36

12

$2.28 (est.)

kcal +5 higher
Protein 0 g same
Carbs 0 g same
Fat 0 g same
Cost −0.29 lower est.
Time −2 min lower

Flavorful

Effort: 2 of 3

Savory oats with egg whites

377

31

36

12

$2.57 (est.)

Current level

Feast

Effort: 3 of 3

Protein shakshuka with pita

409

31

34

17

$2.89 (est.)

kcal +32 higher
Protein 0 g same
Carbs −2 g lower
Fat +5 g higher
Cost +0.32 higher est.
Time +10 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Egg whites, raw1 cup (210 g)
Oats (dry)0.5 cup (48 g)
Spinach2 handfuls (60 g)
Hot sauce2 tsp (10 g)
Extra virgin olive oil1.5 tsp (8 g)

Steps

Toast oats in oil for a minute, then add water and a pinch of salt.
Simmer until the oats are creamy.
Stir in spinach and egg whites and cook until the whites set.
Finish with hot sauce.

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: Savory oats with egg whites, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/eggs-oats-flavorful (updated 2026-10-24).