Savory Oatmeal with Egg

Savory Oatmeal with Egg is a comforting, protein-rich breakfast or light meal where rolled or steel-cut oats are cooked in broth or water and topped with a fried, poached, or scrambled egg. Common additions include sautéed greens, cheese, soy sauce, or chili oil for extra flavor. This dish has roots in various global cuisines, from American health-food trends to Asian-inspired savory porridges.

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🍽️ Nutrition at a glance

This dish is well-balanced, offering complex carbohydrates from the oats, healthy fats, and a significant protein boost from the egg. It provides fiber, B vitamins, iron, and choline, with a typical serving ranging from 250 to 400 calories depending on toppings and portion size.

Nutrition breakdown

Calories	350 kcal
Protein	15 g
Carbs	45 g
Fat	12 g
Fiber	8 g
Sugar	2 g
Sodium	400 mg
Iron	3.5 mg
Calcium	150 mg
Magnesium	80 mg
Phosphorus	250 mg
Potassium	350 mg
Vitamin A	150 mcg
Vitamin D	1.5 mcg
Vitamin B12	0.5 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Savory oatmeal challenges the common Western perception of oatmeal as a sweet breakfast, aligning it more with traditional savory porridges found in many cultures. Nutritionally, pairing oats with an egg creates a complete amino acid profile, making it a satisfying and sustained-energy meal.