Oats — Recipe 05 of 60
Savory Oat Bowl with Egg & Vegetables
Most people think oats are only for sweet breakfasts — this recipe proves otherwise. A warm, savory oat bowl that works as a light lunch or dinner, packed with vegetables and topped with a soft egg for extra protein.
Nutrients (per serving)
- Calories
- ~420kcal
- Protein
- ~22g
- Carbs
- ~48g
- Fat
- ~14g
Ingredients
What you need
- 0180g rolled oats
- 021 egg
- 031 tbsp pumpkin seeds
- 041 tbsp sunflower seeds
- 051 small carrot, grated
- 061 handful of spinach or any leafy green
- 072 cloves garlic, minced
- 081 tsp soy sauce or tamari
- 091 tsp sesame oil or coconut oil
- 10300ml vegetable broth or water
- 11Salt and pepper to taste
- 12Fresh spring onion to garnish
Instructions
How to make it
- 01
Heat oil in a pan over medium heat, add garlic and sauté for 1 minute until fragrant.
- 02
Add grated carrot and leafy greens, stir fry for 2 minutes.
- 03
Pour in the vegetable broth and bring to a light simmer.
- 04
Add oats and stir continuously for 4–5 minutes until thick and creamy like a risotto.
- 05
Season with soy sauce, salt and pepper to taste.
- 06
In a separate pan, fry or poach the egg to your liking.
- 07
Pour the savory oat mixture into a bowl, top with the egg, pumpkin seeds, sunflower seeds and spring onion.
- 08
Drizzle a few drops of sesame oil on top and serve immediately.
The science
Why it's good for you
Oats cooked in broth create a savory, risotto-like base that is high in soluble fiber and deeply satisfying. The egg adds complete protein and essential B vitamins. Pumpkin and sunflower seeds provide a nutrient-dense crunch rich in healthy fats, vitamin E, magnesium and zinc. A balanced, anti-inflammatory meal that works any time of day.