High Protein Oats Breakfast: Savory Oats with Fried Egg and Cheddar Recipe

Oats don't have to be sweet. Top them with a fried egg and melted cheddar and you've got a savory high protein breakfast that changes the whole oatmeal game.

Cook 22 min Difficulty EASY 398 kcal
#high protein #vegetarian #mediterranean
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Ingredients
Main ingredients
  • old-fashioned rolled oats 1 cup
  • water 2 cups
  • large eggs 2 pieces
  • cheddar cheese, shredded 1 cup
  • baby spinach 1 cup
Seasonings/Sauce
  • olive oil 2 tsp
  • kosher salt 0.5 tsp
  • black pepper 0.25 tsp
Nutrition summary
Carbohydrates 38 g 38%
Protein 23 g 23%
Fat 16 g 39%
Serving size 320g
Cooking steps
  1. 1

    In a medium saucepan, bring 2 cups of water to a gentle boil over medium-high heat, then reduce to medium-low.

  2. 2

    Stir in 1 cup rolled oats and 1/4 teaspoon salt; cook uncovered, stirring occasionally, until creamy and thickened, about 5–7 minutes.

  3. 3

    Meanwhile, heat 2 teaspoons olive oil in a nonstick skillet over medium heat. Add baby spinach and sauté until wilted, about 1–2 minutes. Remove spinach and set aside.

  4. 4

    In the same skillet, crack the eggs and cook over medium-low heat until the whites are set but yolks remain runny, about 3 minutes. For firmer yolks, cover with a lid for the last minute.

  5. 5

    Stir sautéed spinach and half of the shredded cheddar into the cooked oats, seasoning with black pepper and the remaining salt.

  6. 6

    Divide oats between two bowls. Top each with a fried egg and sprinkle with remaining cheddar cheese. Serve immediately, adding extra black pepper if desired.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The core ingredient is old-fashioned rolled oats, which provide the hearty base for this savory breakfast. Their texture supports both the melted cheddar and the fried egg, making every bite satisfying. Cheddar cheese and eggs boost the protein content and define the dish's rich, comforting flavor.
Q. How should I control the heat when frying the egg for the best texture?
Use medium-low heat for frying the eggs. This allows the whites to set gently while keeping the yolk runny and rich. If you prefer your yolk firmer, place a lid on the skillet during the last minute. Avoid high heat, which risks rubbery whites or overcooked yolks.
Q. How can I keep the oats from becoming gummy or overcooked?
Stir the oatmeal occasionally while simmering uncovered. Remove from the heat once the mixture thickens but still looks slightly loose, as oats continue to absorb liquid off the stove. This prevents overcooking and helps you achieve a creamy texture.
Q. How many calories and protein are in one serving?
Each serving of this savory oats breakfast contains approximately 398 kcal, 23 grams of protein, and 38 grams of carbohydrates. Its protein-to-carb ratio makes it an excellent choice for anyone seeking a high-protein meal.
Q. Which nutrition tags best describe this dish?
Based on its nutrient profile—23g protein, 38g carbs, and 16g fat per serving—this recipe qualifies as high protein, vegetarian, and Mediterranean-friendly. Its focus on whole grains, olive oil, eggs, and vegetables lines up well with healthy breakfast principles.
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