How to Microwave Oatmeal with an Egg

Pump up the protein in your breakfast by learning how to microwave oatmeal with an egg!

Peanut Butter Banana Oatmeal with an Egg

 Disclosure: I’m proud to partner with the Egg Nutrition Center to bring you this post. As always, all opinions are my own.

A warm bowl of oatmeal is a delicious and satisfying way to begin the day on brisk mornings. There are so many different ways to create or acquire this breakfast favorite. Some of my clients microwave an instant oatmeal packet, others batch cook it and scoop some out throughout the week. Picking some up at a drive-through or coffee house is popular with those on the go. However, these premade oatmeal cups are typically prepared with added sugars and/or sweetened toppings.

Oats are a whole grain with about 5g of protein and 4g of fiber in each ½ cup dry serving of old-fashioned oats. While this is a great start, many people report feeling hungry mid-morning when they only consume plain oatmeal for breakfast. That’s why I recommend jazzing it up with more protein and fiber-rich add-ins to create a nutritionally balanced meal.

Additionally, research suggests that consuming at least 20 grams of protein in the morning is also beneficial to help prevent muscle loss as we age. It’s not that our protein needs are higher overall, but more about distributing protein evenly throughout the day as we tend to eat way less in the morning and much more at dinner. The recommendations are between 20-35 grams per meal.

Why including an egg in your oatmeal is a smart way to start your day!

For many years, I suggested that my clients who like to eat oatmeal for breakfast should pair it with a hard-boiled egg for an easy protein boost. Then I figured out how to microwave oatmeal with an egg for a solution in one bowl and it’s been a huge gamechanger!

It’s no secret that I’m constantly talking about the importance of including protein in your breakfast. Eggs are one of the easiest, yummiest, affordable and most versatile sources of protein.

One large egg has 6 grams of high-quality protein (12% of the recommended Daily Value (DV)) and all 9 essential amino acids. Nearly half of the egg’s protein is in the yolk, so eat the whole egg for all of the protein. Eating high-quality protein, like eggs, in combination with carbohydrates post-workout can help refuel muscles and optimize recovery. If your breakfast is also your refuel meal, eggs are a win-win.

Don’t throw out the yolk!

Eggs are a naturally nutrient rich choice providing a good or excellent source of eight essential nutrients. Nearly all the vitamins and minerals are located within the egg yolk.

Nutrients found in egg yolk: choline, vitamin B12, vitamin D, vitamin A, vitamin B6, iron, vitamin E, zinc, fat, cholesterol, folate, phosphorus, selenium, riboflavin, lutein and zeaxanthin, protein.

Nutrients found in egg white: selenium, riboflavin, protein.

The real deal about eggs: 

I know the constant conflicting headlines about eggs are so confusing. Let me clear up any misconceptions you have about the health benefits of eggs using actual science-based evidence 🙂

*Heart Health

Scientific evidence demonstrates that eggs, when consumed as part of a healthy diet, do not negatively impact risk factors for heart disease.

In fact, a recent study shows that eating 1-3 eggs per day resulted in increased HDL (“good”) cholesterol, decreased blood pressure, and did not change LDL (“bad”) cholesterol levels.

Blueberry Protein Oatmeal with an Egg

*Diabetes

Research shows that people with diabetes can eat eggs as part of an overall healthy diet without negatively impacting heart disease risk factors.

Eggs have little or no effect on blood glucose levels and may contribute to satiety and possibly have a beneficial effect on weight, body fat, and waist circumference for people with type 2 diabetes.

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*Eggs fit into healthy eating patterns, including a plant-forward diet.

Eggs are included in all healthy eating patterns recommended in the 2015-2020 Dietary Guidelines for Americans.

Eggs complement a plant-forward eating pattern as they are a carrier for under consumed vegetables. In fact, eggs can help you absorb the nutrients found in plant foods such as vitamin E and carotenoids. Plus, pairing plant foods with high-quality protein foods – like eggs – can help meet daily protein needs to support healthy muscles and strong bones and help achieve optimal vitamin and mineral intake.
Pump up the protein in your breakfast by learning how to microwave oatmeal with an egg. #AD In only 3 minutes enjoy a warm, satisfying meal to help keep you full and happy all morning. How do you top your oatmeal? #eggenthusiast… Share on X

How to Microwave Oatmeal with an Egg

Pump up the protein in your breakfast by learning how to microwave oatmeal with an egg!

5 from 5 votes

Print Recipe Pin Recipe

Prep Time 2 minutes mins

Cook Time 3 minutes mins

Total Time 5 minutes mins

Course Breakfast, Snack

Servings 1 serving

Calories 190 kcal

Ingredients

  

1x2x3x

• 1/2 cup unsweetened almond milk, water or milk of choice
• 1/3 cup old fashioned oats- certified gluten free if needed
• tiny pinch of salt (optional)
• 1 egg
• Topping options:
• Sweet: fruit, chocolate chips, nut butter, cranberry sauce
• Savory: sautéed/roasted veggies, avocado, fried egg

Instructions

 

• Add milk, oats and optional salt to a medium microwavable bowl and stir.
• Crack the egg in a small bowl or cup and whisk well, set aside.
• Microwave oats for 1:30 and stir.
• Add the egg into the warm oats and stir until well combined.
• Microwave for another 30-45 seconds, add desired toppings and enjoy!

  (You may need to adjust the cooking times depending on the wattage of your microwave.)

Notes

Microwaved oatmeal with an egg- Nutrition Facts Panel

Nutrition

Serving: 1gCalories: 190kcalFat: 8g

Tried this recipe?Let us know how it was!

*Nutrient analysis conducted using unsweetened almond milk. Values will differ if using water or a different milk to cook your oatmeal. Toppings not included.

Tips and variations:

-Add a little more milk if you prefer a thinner consistency.

-Add cinnamon and vanilla extract for an extra bit of sweetness without sugar.

-If sweet oatmeal is your thing, add as little as you need at the end. I always recommend tasting the finished product before deciding if you need a sweetener.

-Stir in some chia seeds for extra fiber and omega 3’s.

Some of my favorites flavor combos are:

Sweet:
*Sliced banana with a drizzle of peanut or almond butter or powdered peanut butter
*Blueberries with almonds or walnuts
*Diced apples and cinnamon with nuts
*Pears (canned or fresh) with shredded coconut or pistachios
*Canned peaches with a dash of ginger
*Cocoa powder and frozen cherries
*Canned pumpkin with pumpkin spice and pumpkin seeds
*Greek yogurt with berries
*Powdered peanut butter and chocolate chips

Savory:
*Avocado, tomatoes and a fried egg topper with a drizzle of sriracha
*Roasted veggies with feta
*Sautéed spinach with goat cheese and pumpkin seeds
*Black beans, roasted peppers, chives, salsa and shredded Mexican cheese

What are your favorite oatmeal combos?

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