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Savory Mediterranean High Protein Oatmeal: A Delicious and Nutritious Start to Your Day

Savory Mediterranean High Protein Oatmeal
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A savory twist on oatmeal featuring steel-cut oats cooked in vegetable broth, topped with Mediterranean veggies, feta, and a soft-boiled egg. Packed with 25g+ protein for a satisfying start to your day!

  • Author: ranime
  • Prep Time: 5 mins
  • Cook Time: 25 mins
  • Total Time: 30 mins
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: Mediterranean

Ingredients

Scale
  • Oatmeal Base:
  • 1/2 cup steel-cut oats (or rolled oats)
  • 1 1/2 cups vegetable broth
  • 1/4 tsp garlic powder
  • 1/4 tsp dried oregano
  • Pinch of red pepper flakes
  • Toppings:
  • 1 soft-boiled or poached egg
  • 1/4 cup crumbled feta cheese
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp Kalamata olives, sliced
  • 1 tbsp chopped fresh parsley
  • 1 tbsp extra virgin olive oil
  • 1 tsp lemon juice
  • Protein Boosters (optional):
  • 2 tbsp grated Parmesan
  • 1/4 cup cooked chickpeas
  • 1 oz canned tuna or grilled chicken

Instructions

  1. Cook oats: In a saucepan, bring broth to a boil. Stir in oats, garlic powder, oregano, and red pepper flakes. Reduce heat to low and simmer (steel-cut: 20-25 mins; rolled: 5-7 mins), stirring occasionally.
  2. Prep toppings: While oats cook, soft-boil egg (6-7 mins in boiling water) and chop vegetables.
  3. Finish oats: When oats reach desired consistency, remove from heat. Stir in olive oil and lemon juice.
  4. Assemble: Pour oats into a bowl. Top with egg, feta, cucumber, tomatoes, olives, and parsley. Add optional protein boosters.
  5. Serve: Drizzle with more olive oil and season with black pepper.

Notes

  • Meal prep: Cook oats in batches; reheat with splash of broth
  • Vegan option: Omit egg/feta, use nutritional yeast + tofu scramble
  • Gluten-free: Use certified GF oats
  • Spice control: Adjust red pepper flakes to taste
  • Storage: Keeps refrigerated 3 days (store toppings separately)

Nutrition

Find it online: https://recipesfood.org/savory-mediterranean-high-protein-oatmeal/