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Healthy Meal Prep Egg White Protein Overnight Oats with 5 Easy Peanut Butter Ideas

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A creamy, protein-packed overnight oats recipe featuring egg whites and peanut butter, perfect for quick, healthy meal prep and customizable with various toppings.

Ingredients

Scale
  • 1 cup (90g) rolled oats
  • 1/2 cup (120ml) liquid egg whites (pasteurized)
  • 1 cup (240ml) unsweetened almond milk or milk of choice
  • 2 tablespoons natural peanut butter
  • 1 tablespoon chia seeds (optional)
  • 1 tablespoon maple syrup or honey
  • 1 teaspoon vanilla extract
  • Pinch of salt
  • Optional toppings: fresh berries, sliced bananas, crunchy nuts, granola, extra peanut butter drizzle

Instructions

  1. Beat the egg whites: Pour 1/2 cup (120ml) liquid egg whites into a mixing bowl and whisk gently for 1-2 minutes until slightly frothy but not stiff.
  2. Combine dry ingredients: Add 1 cup (90g) rolled oats, 1 tablespoon chia seeds, and a pinch of salt to the bowl and stir to mix evenly.
  3. Mix wet ingredients: In a separate bowl, combine 1 cup (240ml) unsweetened almond milk, 1 tablespoon maple syrup or honey, and 1 teaspoon vanilla extract. Stir well.
  4. Fold wet into dry: Slowly pour the almond milk mixture into the oats and egg whites. Gently fold together with a spatula until just combined, avoiding overmixing.
  5. Add peanut butter: Dollop 2 tablespoons of natural peanut butter on top. Swirl gently for a marbled effect or leave as layers.
  6. Portion out: Spoon the mixture into 2-3 mason jars or airtight containers, filling about 3/4 full.
  7. Refrigerate overnight: Seal containers and refrigerate for at least 6 hours or overnight to allow oats to soak and flavors to meld.
  8. Serve and enjoy: Stir gently before eating. Top with fresh fruit, nuts, or extra peanut butter if desired. Eat cold or warm in microwave for 30 seconds.

Notes

Use pasteurized liquid egg whites for safety. Warm peanut butter slightly for easier swirling. Rolled oats preferred over instant or steel-cut for best texture. Adjust thickness by adding milk or chia seeds. Store in airtight containers up to 4 days refrigerated or freeze for longer storage.

Nutrition

Keywords: overnight oats, egg white protein, peanut butter, healthy breakfast, meal prep, high protein, gluten-free, easy recipe

Find it online: https://sizzlesprout.com/healthy-meal-prep-egg-white-protein-overnight-oats-with-5-easy-peanut-butter-ideas/