It feels like everyone is chasing protein these days—and yes, I’m very much included. As a recipe developer, I’m always thinking about how to build a breakfast that actually keeps me full, with the right balance of protein, carbs, and fat so I’m not dealing with a mid-morning energy crash. Ideally, it's something that tastes good, too, so I actually look forward to eating it.
For many people, boosting protein at breakfast means adding a scoop of protein powder to their porridge. The unexpected ingredient I reach for instead? Egg whites.
I don’t have anything against protein powder—I use it regularly. I just don’t love what it does to porridge. It's often sweetened or excessively flavored, doesn’t always blend smoothly, and can leave oats feeling chalky or overly thick. What should feel warm and comforting can end up tasting a little…engineered.
The easy way to protein-max: egg whites
Egg whites, on the other hand, fit right in.
When stirred into hot porridge, liquid egg whites blend in seamlessly, adding a serious protein boost while creating a creamy, almost custard-like texture. There’s no eggy flavor, no added sweetness, and nothing competing with the oats themselves. The result is a bowl that feels balanced and satisfying—protein to keep you full, carbs for energy, and room for healthy fats from toppings.
“Many traditional breakfast foods are high in refined carbohydrates and low in protein and fiber," explains Good Housekeeping Institute Nutrition Director Stefani Sassos, M.S., R.D.N., C.D.N. "Porridge is a great foundation because it’s fiber-rich, but it offers minimal protein on its own. By stirring in liquid egg whites, you transform it into a far more substantial, balanced meal that keeps you fuller for longer. It’s an easy way to dramatically boost protein without changing the taste or appearance.”
How to add egg whites to porridge
- In a bowl, mix 50g porridge oats with 1tbsp dried fruit, 1tbsp chia seeds, ½ tsp ground cinnamon and a pinch of salt. Pour in 60ml water and 120ml milk of your choice (you can use all water or milk if you prefer). Microwave on high for 1min-1min 30secs until creamy.
- Add 120ml liquid egg whites and stir vigorously for 10-15secs. Return to the microwave for 20secs, stir again then cook for a final 30secs. The heat will gently cook the egg whites, thickening the oats.
- Add your choice of fresh toppings – we used blueberries, almond butter, coconut flakes and honey.
The end result is everything I want in one bowl: comforting, filling, balanced, and energizing—no sugar crash, no mid-morning slump, just oatmeal that actually does its job.
Tina Martinez (she/her) is the food producer for the Hearst Lifestyle Group. Her work for Good Housekeeping includes recipe development and testing as well as food styling. She also brings the Kitchen & Cooking Lab’s expertise to GH’s popular “I Tried It” series, where she tests viral recipes and food trends. She has worked in the food industry since 2007, with experience as a restaurant line cook, culinary educator, and food stylist for editorial, digital, and television platforms. Tina now lives in Westchester with her husband after leaving Brooklyn for a little more suburban greenery. When she’s not cooking, she enjoys discovering local breweries, hiking in national parks, and digging for treasures at thrift stores. Instagram: @tina.d.martinez TikTok: @tinadmartinez
Linzi joins the Good Housekeeping team as Kitchen Manager, looking after the brand-new, state-of-the art test and demo kitchens based in the heart of Leicester Square. With over a decade of experience producing food content for leading brands, she’s won awards for her recipes, battled Christmas dinners in July, and spent a lot of time pondering the next big food trend (no more pistachio, please!) Originally from the North East of Scotland, she lives in West London with her Italian husband and twin daughters, feeding them a variety of haggis and ragu - depending on the mood!
