# Savory oats with egg whites

Savory oats with egg whites: 382 kcal and 33 g protein per serving. Estimates only.

Updated 2026-10-08 - data v2026-10-08.2

| | |
| --- | --- |
| kcal | 382 |
| Protein | 33 g |
| Carbs | 35 g |
| Fat | 12 g |
| Cost | $2.57 (est.) |
| Prep | 5 min |
| Cook | 10 min |
| Total | 15 min |

## Ingredients

- [Egg whites, raw](https://macrofriendlymeals.com/foods/egg-whites-raw): 1 cup (210 g)
- [Oats (dry)](https://macrofriendlymeals.com/foods/oats-dry): 0.5 cup (48 g)
- [Spinach](https://macrofriendlymeals.com/foods/spinach): 2 handfuls (60 g)
- [Hot sauce](https://macrofriendlymeals.com/foods/hot-sauce): 2 tsp (10 g)
- [Extra virgin olive oil](https://macrofriendlymeals.com/foods/extra-virgin-olive-oil): 1.5 tsp (8 g)

## Steps

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

Estimates only. Not medical advice.

Canonical: https://macrofriendlymeals.com/recipes/eggs-oats-l2

Cite as: Macro Friendly Meals, "Savory oats with egg whites", https://macrofriendlymeals.com/recipes/eggs-oats-l2, data v2026-10-08.2.