Apple Pie Egg White Oatmeal (E)

*This recipe is suitable for The Trim Healthy Mama plan as an E (energizing) meal.

Creamy, tasty oatmeal filled with protein and with no added sugar.

If you like oatmeal, but can’t eat it even the gluten free kind, check out this recipe that is very similar in taste and texture.


Apple Pie Egg White Oatmeal (E)

½ cup dry Quaker Old Fashioned Oats*
1/3 cup egg white
1/2 tsp cinnamon
1 tsp vanilla extract
1/4 cup, diced apples (I left these out)
1 cup water
1/4 tsp sea salt, or a healthy dash
2 tablespoons unsweetened apple sauce
your favorite sweetener (I used Swerve)
1 tsp coconut oil

Put oats, water, and salt in a medium pan and bring to boil.

When there is almost no water left, add in egg whites and mix vigorously until cooked through, about another minute.

Once done cooking, add applesauce, cinnamon, vanilla, and sweetener. (add diced apples if you choose to use them)

Stir well and pour oatmeal into a serving bowl.  Top with coconut oil and enjoy.

*cal 229, fat 6 g, net carbs 24, pro 13 g (if using 1/3 cup gf oats and no added apple)

COOK’S NOTE:  I could not eat all of this in one serving, so I may try 1/4-1/3 cup of dry oatmeal next time.

*I used gluten free oats for this recipe.  If you use the old fashioned oatmeal, you may want to soak them overnight.

If you want to find out more about the Trim Healthy Mama plan:

thm book

Disclaimer: Some of the links contained in this post are affiliate links.  If you purchase through the links provided, I will receive a very small compensation at no extra cost to you.  Thanks!


4 responses to “Apple Pie Egg White Oatmeal (E)

  1. Way too much salt. I think 1/4 tsp would be plenty.

    • You’re probably right! Thanks for the catch. I don’t usually measure while making oatmeal, but I think when I make this, I use a healthy dash of sea salt. That might equal to a 1/4 tsp. Thanks again for the heads-up. I’ll adjust the recipe. 🙂

  2. Barbara Ann Goldstein

    I never know whether you are low carbing or what? Do you skip around? Your recipes do. Thanks for answering, Barbo

    • Hi, Barbo. For years I’ve been trying to find out what works for me. Low carb has in the past and that’s the way I strive to eat. This site is not exclusive to low carb recipes and never has been. I like to share my family’s recipes, low carb recipes, and any other recipe that I’ve tried that I think is worth sharing. Sorry if that disappoints you. Comments like this are what make me want to quit trying and just shut the whole site down. 😦 But as for now, I will keep posting when I can, even if it’s just for my own sake. My family may want to read this site years after I’m gone.

      I’m still on that journey to find what works for me. I try to stay away from gluten and sugar. Those are 2 things that I have found I must avoid. But I can have a small sweet potato with Greek yogurt and lose weight! Amazing! 🙂

      A few months ago, I read about the Trim Healthy Mama plan (that includes all the food groups) and felt like I was pulled in that direction. The word “more energy” is what caught my eye. It’s a plan that makes a lot of sense to me and I’ve had good results with it. The premise is to not combine fats and carbs, and build meals and snacks around protein. So my breakfast sometimes is a low fat meal that is not over 45 carbs. Oats is about the only grain I ever eat, except when I eat a slice of Ezekiel bread.

      Most of my other meals consist of low carb/higher fat meals. Those are considered (S)satisfying meals. And they are satisfying! But I’ve not tried any new recipes lately, that’s why I have not posted any new low carb recipes. I do have plans to post some more in the days to come, but they may not be a new concept to the low carb world, just new to this site.

      We are all different and we must all find what is best for us – for our own bodies and what works for our family.

      If you’ve achieved your goal and have kept your weight off, I congratulate you. I’ve not been that fortunate. But I’m still on that journey to better health and happiness. This is the road I feel I must travel as of now.

      Best wishes to you!

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