Mode
Splits the weight between cost and protein efficiency.
L1 BasicTaste (placeholder) 5.5/10
Prep 5 min · Cook 8 min · Total 13 min
Egg-white scramble with oats
Updated 2026-10-08 - data v2026-10-08.2
Servings1
Nutrition
387 kcal Estimates
Percent of calories
- Protein per 100 kcal
- 8.7 g est.
- Cost
- $2.28 est.
- Cost per 10 g protein
- $0.68 est.
Recipe keys
- Vegetarian
- High Protein
- Budget
- Under 15 Min
- Dairy-Free
Why this recipe is worth the hype
- 34 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.
Ingredients
Amounts update with the serving control. Per serving is the base.
- Egg whites, raw1 cup (220 g)
- Oats (dry)0.5 cup (50 g)
- Extra virgin olive oil1.5 tsp (8 g)
- Spinachadded estimate1 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.
Recipe ladder
L1 Basic
Egg-white scramble with oats
Current level
387 kcal · $2.28 est.
L2 Upgraded
Savory oats with egg whites
- kcal −5 lower
- Protein −1 g lower
- Carbs 0 g lower
- Fat 0 g same
- Cost +0.28 higher est.
- Time +2 min higher
382 kcal · $2.57 est.
L3 Chef-y
Protein shakshuka with pita
- kcal +23 higher
- Protein −2 g lower
- Carbs −2 g lower
- Fat +5 g higher
- Cost +0.61 higher est.
- Time +12 min higher
409 kcal · $2.89 est.
Nutrition values are estimates computed from ingredient weights. USDA verification is in progress.
Cite as: Macro Friendly Meals, "Egg-white scramble with oats", https://macrofriendlymeals.com/recipes/eggs-oats-l1, data v2026-10-08.2.