The breakfast wars – eggs vs. oatmeal


Which is a better breakfast option – eggs or oatmeal? This is a very good question that many breakfast eaters ask themselves every day (perhaps). A new study examined this and found some interesting results:

These results demonstrate that compared to an oatmeal breakfast, two eggs per day do not adversely affect the biomarkers associated with CVD [heart disease] risk, but increase satiety throughout the day in a young healthy population.

Another win for the low-carb option – and eggs can also be eaten in all kinds of delicious ways. Check out some of our best breakfasts with eggs below.

Top egg recipes


  1. BobM
    I could've told you that. Unless you pile butter and heavy cream on the oatmeal, it'll raise blood sugar and insulin and leave you famished after 15 minutes. Or at least is used to do me, when I was on a low fat diet.
  2. Nettie
    Low carb has changed my relationship with food and my benchmark for satiety. Now that I'm fat adapted a three egg omelette keeps me going from breakfast through dinner, 10-12 hours most days. Far cry from clock watching for lunch time with porridge!
  3. Barry Probert
    Its got to be Go to Work on an Egg. When I was a boy it was Bernard Miles and Tony Hancock who encouraged the nation to eat eggs as a healthy breakfast. Who was it that said they weren't good for you? Attached link is to the Tony Hancock advert
  4. Kay
    I spent a lot of time trying to make oatmeal more satisfying by switching to Steel cut oats, or stirring in nuts or nut butters to no avail. I can't imagine going back after a few years of eggs, meat, bulletproof coffee, or nothing for breakfast.
  5. Maria McLaren
    Oatmeal is good for your cholesterol with almond milk and berries . unless you tell me otherwise
    Reply: #7
  6. Virginia Stevens
    Link says 2 eggs "increases plasma ghrelin" - it should read "decreases plasma ghrelin." Sloppy editing on key information.
    Reply: #13
  7. Brian
    There is no scientific evidence of a link between high cholesterol and heart disease.
    Ravnskov U, et al. BMJ Open 2016;6:e010401. doi:10.1136/bmjopen-2015-010401
    Oatmeal is pure carbohydrate so I would strongly advise against using oatmeal and berries to control/manage morning sugar.
  8. Kevin
    No scientific evidence here, and I love eggs, but I find that my daily exercise regimen is best fueled by the following: A buttered Everything bagel and coffee 90 minutes prior to exercise, then a banana with peanut butter and a bowl of oatmeal with a little brown sugar, a scoop of protein, walnuts, and blueberries afterward. It feels better than the eggs after a workout. Lunch is often eggs with veggies, and the rest of my day consists of a low carb diet. Just my two cents.
  9. Lucie Longpeter
    oatmeal with flax, raisins, brn sugar and skim milk, and one light rye toast with peanut butter, one coffee and small oj for me....treat myself to a full breakfast with egg/sausage/beans/toast once during the weekend....I take 2 boiled eggs w/ cheese & healthy crackers and one yogurt for lunch
  10. db
    A friend swears that soaking oatmeal overnight, rinsing with hot water in the morning, then draining.....has way less carbs then cooking it. Is this true?
  11. Scott
    Know an easy way to reduce the carbs found in oatmeal? Eat eggs instead. Reduction of carbs from oatmeal: 100 percent
  12. Alan
    Brits and their crushed cardboard...i scoff at any british meals. None of them have anything healthy about them. Who the hell eats cereals for breakfast??
    I had in a few occasions cereals for breakfast at 8am and by 10am i was hangry (combo between hungry and angry) and couldn't do my job. Now on buttered omlete u can easily skip lunch. My traditional breaky was while meal bread slice with avocado and salmon some mozarela, 2 tomatoes, cucumber, radish, yellow pepper. Not bad but nowhere lasting as the LCHF and of course too many carbs.
  13. sls
    Absolutely. CRITICAL info. Needs to be corrected ASAP
  14. Jk
    What about those of us who are no longer young and need to lose weight and lower insulin to be healthy again?
    Reply: #17
  15. 1 comment removed
  16. Judith
    I have plenty of olive oil, coconut oil and full fat coconut milk each day plus oily fish 5 days a week but despite a low carbohydrate diet am still not reaching ketosis as desired to speed the healing of my medical condition .. any ideas of what else to have, I only eat organic meat and cannot tolerate eggs?
  17. Peter Biörck Team Diet Doctor

    You most probably have to change eating behavior forever, going back eating the same way as before should logically lead to the same problem you had.

    But if you now have eaten strict LCHF you might could change to a more moderate form.

    What about those of us who are no longer young and need to lose weight and lower insulin to be healthy again?

  18. 1 comment removed
  19. db
    REPLY TO Jk #14: Just turned 60. I was doing LCHF for a year, was insulin resistant, and absolutely no weight was coming off. Started to do weight training 3 days a week (45 minutes at a time), and am happy to say that have slowly dropped 10 pounds this past year. I am aiming for another 10 this year. Sugar is very stable. Maybe add some weight training to budge off pounds. Good luck.
  20. Sandi
    Can we please have the metric measurements changed , mls are liquids but you have coconut flour and other dry ingredients as mls, they should be grams. I don't know how to change mls to grams
    6 eggs
    120 ml coconut flour
    180 ml coconut milk
    2 tablespoons melted coconut oil
    1 pinch salt
    1 teaspoon baking powder
    I am loving this (non diet) way of life eating....... Thank you so much. I just wish I could afford to join for the new info and recipes.
    Butter or coconut oil for frying
  21. Gentiann
    Frustrating!!! This is one thing that can be improved......
    After searching the internet, I settled for 1/2 cup coconut flour (120ml) = 56 grams
  22. Carol
    Why not just use your liquid measuring jug for the flour first, while it's dry? I think the reason for using mls is to keep washing up to a minimum.
    Reply: #23
  23. Gentiann
    Carol, there are 2 problems with your answer:
    1- measuring flour with a liquid measuring cup is very inaccurate
    2- people using metric system for recipes use scales and typically do not own an american set of measuring cups.
    Reply: #24
  24. SGK
    I'm from Sweden and I almost never use a scale, but rather use a measuring cup for flour and other dry ingredients. I always get good results. :)
    Reply: #25
  25. Gentiann
    If you own an American set of measuring cups (1 cup, 1/2 cup, 1/3 cup, 1/4 cup), then it's OK for measuring flour...I was talking about using a liquid measuring cup which is very different ......... I'm French and I do use a scale for my recipes even after living many years in the US... it's hard to change old habits :) ...... These measuring cups may be common in Sweden but they are not very available in France, I'm not sure about other European countries.
  26. Carolyn Brack-Jackson
    I have never liked oatmeal, so it has never been an issue for me, but I love eggs!
  27. John
    The only thing I find frustrating a little is trying to find accurate info on how much carbs is really in cooked oatmeal. Its a super quick breakfast with blueberries, literally 90 seconds in a microwave. Getting up at 4am for work doesn't leave a lot of time for making eggs and bacon...

    I've seen a few different measurements of carbs. and different on almost every package...

    P.S. Still losing weight while eating the oatmeal...

    Reply: #31
  28. 3 comments removed
  29. Norma
    Great news John Thanks. While I have made the 3 ingredient egg cup, it does take a bit of time even with the microwave in play

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