Savory Oatmeal with Egg
Savory oatmeal cooked in broth with mushrooms and spinach, topped with an egg, Parmesan and scallions. About 28 g of carbohydrate and 18 g of protein per bowl.
One serving
One serving is 1 bowl. Prep 5 min · Cook 15 min.
Steps
Heat the olive oil in a saucepan over medium heat and cook the mushrooms until browned, about 5 minutes.
Add the rolled oats, chicken broth and water and simmer, stirring often, until creamy, about 5 minutes.
Stir in the baby spinach until it wilts, about 1 minute.
AI-generated illustrative image. Meanwhile, crack the eggs into a skillet over medium heat, add 1 tbsp water, cover and cook until the whites are completely set and the yolks begin to thicken, about 4 minutes. Cook 1 minute longer for firm yolks; for runny yolks, use pasteurized eggs.
Divide the oatmeal between 2 bowls and top each with an egg, the Parmesan, scallion and black pepper.
On the plate
A complete breakfast in a bowl: oats for the carbohydrate, egg and cheese for protein, mushrooms and spinach for vegetables. About 28 g of carbohydrate per bowl.
Nutrition
| Nutrient | Per serving (1/2 of recipe) |
|---|---|
| Calories (kcal) | 280 |
| Total carbohydrate | 28 g |
| Dietary fiber | 5 g |
| Total sugars | — |
| Protein | 18 g |
| Total fat | 11 g |
| Saturated fat | 3 g |
| Sodium | 470 mg |
— means at least one ingredient has no published value for that nutrient, so we don't show a total (total sugars).
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| olive oil Olive oil | 5 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| mushrooms Mushrooms, white, raw | 100 g | 3.3 g | “Mushrooms, white, raw”, USDA SR Legacy, FDC ID 169251 |
| rolled oats Oats, rolled, dry | 70 g | 46.4 g | “Oats (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 169705 |
| chicken broth Chicken broth, reduced sodium | 240 g | <1 g | “Soup, chicken broth, less/reduced sodium, ready to serve”, USDA SR Legacy, FDC ID 172888 |
| water Water | 240 g | 0.0 g | “Beverages, water, tap, drinking”, USDA SR Legacy, FDC ID 173647 |
| baby spinach Spinach, raw | 60 g | 2.2 g | “Spinach, raw”, USDA SR Legacy, FDC ID 168462 |
| eggs Egg, whole, raw | 100 g | <1 g | “Egg, whole, raw, fresh”, USDA SR Legacy, FDC ID 171287 |
| Parmesan Parmesan, grated | 10 g | 1.4 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
| scallion Scallions (green onions), raw | 15 g | 1.1 g | “Onions, spring or scallions (includes tops and bulb), raw”, USDA SR Legacy, FDC ID 170005 |
| black pepper Black pepper, ground | <1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: black pepper ().
Calculation engine v1.3.0.
Swaps and variations
- Steel-cut oats
- Use ½ cup steel-cut oats and simmer them 25 minutes with ½ cup more water.
- Vegetarian
- Use low-sodium vegetable broth instead of the chicken broth.
Storage
Refrigerate the oatmeal within 2 hours, up to 3 days. Reheat it to 165°F (74°C) with a splash of water and cook the egg fresh.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/savory-oatmeal-with-egg. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about savory oatmeal with egg.
What is savory oatmeal?
Oats cooked in broth instead of milk and topped like a grain bowl, with vegetables, cheese and an egg.
How many carbohydrates are in savory oatmeal?
About 28 g per bowl, with 5 g of fiber and 18 g of protein. The egg, cheese and vegetables add protein and volume without much carbohydrate.
How was this recipe?
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