Get a high protein, savory breakfast with this easy oatmeal recipe!
Even though all the hype is around smoothie bowls and unicorn toast, I wanted to highlight a how you can update a breakfast classic so it feels just as fancy, without the need to buy crazy or hard-to-find ingredients.
I get it: most oatmeal recipes all end the same way: cinnamon, maple syrup, banana, berries….it can be pretty boring.
And while those smoothie bowls are cool (literally and figuratively), sometimes you just want something with a little more heft, salty/savory quality, and of course, protein.
The problem with regular oatmeal
Oatmeal is a fabulous food: it’s high in fiber, beneficial vitamins, and it’s just plain delicious. However, it’s a little lacking in the protein and fat department. That means that when you eat a simple breakfast of oatmeal and fruit, you get all carbs, resulting in a quick burst of energy that simply doesn’t last.
Even if you appreciate a sweeter oatmeal, it’s important to find ways to add more protein and fat, whether it’s through coconut oil, almonds, peanut butter, or chia seeds.
A needed oatmeal update
In the spirit of “put an egg on it”, I wanted to make a savory oatmeal that’s high in protein and tastes fabulous. Bonus: this breakfast looks and sounds much fancier than it really is, meaning it’s the perfect thing for Sunday brunch.
In my savory oatmeal recipe, we pair oatmeal with a fried egg, tahini, and green onions.
About the ingredients:
Tahini sounds fancy, but it’s essentially peanut butter made with sesame seeds. It results in a creamy, rich topping that pairs perfectly with the egg yolk. Sesame seeds are a great source of zinc and warm your body right up.
Green onions add a burst of fresh flavor.
Chaat masala is an Indian spice blend that adds a sour element that plays perfectly off the creaminess of the other ingredients.
Even though it looks like a lot of steps, it can actually come together in 15 minutes or less. It’s a great way to get your body feeling good for a powerful, focused day.
- 1 cup oats
- 2 cups water
- ½ tsp salt
- 2 tbsp tahini
- 1 tbsp olive oil
- 1 egg
- ½ green onion, chopped
- ¼ tsp chaat masala
- more salt to taste
- Cook the oatmeal according to the ingredients on the container: bring 2 cups of water to a boil, add the oats and salt, and stir. Let the oats boil for approximately 5 minutes, and then turn down the heat and let sit for another 3-5 minutes.
- Meanwhile: fry your egg. Heat olive oil in a skillet, add the egg, and cook to your liking.
- Add oatmeal to your bowl.
- Top with the egg.
- Drizzle with tahini
- Add chopped green onion.
- Sprinkle with chaat masala.
Thanks for reading, and have a wonderful day,
Samantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.
Healthy Carbs Cheat Sheet
Get the guidelines on good vs bad carbs, including a sample day's meal plan!