Joy Bauer’s Protein-Packed Oatmeal Is Perfect for Busy Mornings

You’ve probably heard folks say that breakfast is the most important meal of the day, and that old saying isn’t far from the truth. Though experts may disagree about any particular meal being the most important, breakfast is definitely a very important meal. Beginning your day with a filling, nutrient-dense bite can help you start off on the right foot, giving you the energy you need to get through a jam-packed morning.

If you need suggestions on the best healthy meals to begin your morning, we might start with one of the simplest breakfast dishes around—oatmeal. Whether you enjoy your oats in a quick smoothie, dressed up overnight-style or piping hot with all the fixings, oats are hard to beat. Since oats are whole grains, they pack in a heaping helping of fiber and antioxidants. Plus, they’re incredibly customizable—you can make them cool or hot, sweet or savory, fruity or chocolatey. And now that we’ve got a new oatmeal upgrade from cookbook author Joy Bauer in our arsenal, we have a feeling our oatmeal consumption is about to reach new heights.

Bauer, who also happens to be a regular dietitian guest on TODAY, shared her oatmeal upgrade on Instagram, where you can see all the recipe details. But if you’re the kind of person who already enjoys a hot bowl of oats in the morning, you won’t need much guidance to copy this recipe—it’s about as simple as dump, stir and microwave. 

To amp up the protein in her bowl of morning oatmeal, Bauer simply adds a few egg whites. In each serving, which also includes ½ cup of oats, plus water or milk, frozen berries and optional sweetener, Bauer includes three beaten egg whites. (That means you probably want to reach for a carton of egg whites for this recipe, though if you end up having extra yolks, you could always use them to make a big batch of our Best Homemade Aioli.) Those three egg whites add a whopping 11 grams of protein to a bowl of oatmeal, and all you have to do is stir to combine and microwave for 3 minutes on high.

If you’re not a big fan of berries, there’s plenty of room in this recipe to put your own spin on it. Swap the frozen fruit for sliced banana with peanut butter and cinnamon, or reach for an apple or a container of applesauce to add some fall flavor. You could even stir in some cocoa powder or dark chocolate chips if you’re in the mood for a brownie-inspired bite. And if you’re interested in trying a more savory flavor, we’d recommend adding some hot sauce and veggies—maybe avocado or leafy greens—in place of the fruit and sweetener.

Once you’ve landed on your ideal oatmeal flavor, you can rest assured that this recipe is a solidly healthy choice. The fiber content in the oatmeal doesn’t just help you feel satisfied all morning—it can also support your digestive health and even help you manage your heart disease risk. The extra protein may add some staying power to your brekkie, too, and it can also help you build muscle and even support a healthy pregnancy.

If you’re looking for other super-easy morning meals to add to your rotation, you could always opt for another microwave miracle, like our Instant Egg & Cheese “Bake” or Breakfast Beans with Microwave-Poached Egg. With quick recipes like these in your back pocket, you’ll be starting each day feeling focused and satisfied.