Mode
Splits the weight between cost and protein efficiency.
L2 UpgradedTaste (placeholder) 7.0/10
Prep 5 min · Cook 10 min · Total 15 min
Savory oats with egg whites
Updated 2026-10-08 - data v2026-10-08.2
Servings1
Nutrition
382 kcal Estimates
Percent of calories
- Protein per 100 kcal
- 8.7 g est.
- Cost
- $2.57 est.
- Cost per 10 g protein
- $0.78 est.
Recipe keys
- Vegetarian
- High Protein
- Budget
- Under 15 Min
- Dairy-Free
- One-Pan
Why this recipe is worth the hype
- 33 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.
Ingredients
Amounts update with the serving control. Per serving is the base.
- Egg whites, raw1 cup (210 g)
- Oats (dry)0.5 cup (48 g)
- Spinachadded estimate2 handfuls (60 g)
- Hot sauceadded estimate2 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.
Recipe ladder
L1 Basic
Egg-white scramble with oats
- kcal +5 higher
- Protein +1 g higher
- Carbs 0 g higher
- Fat 0 g same
- Cost −0.28 lower est.
- Time −2 min lower
387 kcal · $2.28 est.
L2 Upgraded
Savory oats with egg whites
Current level
382 kcal · $2.57 est.
L3 Chef-y
Protein shakshuka with pita
- kcal +28 higher
- Protein −1 g lower
- Carbs −2 g lower
- Fat +5 g higher
- Cost +0.32 higher est.
- Time +10 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, "Savory oats with egg whites", https://macrofriendlymeals.com/recipes/eggs-oats-l2, data v2026-10-08.2.