Breakfast

Bacon and Pea Oats

Name: Bacon and Pea Oats
Prep time: 12 min
Total time: 12 min
Yield: 1 serving
Ingredients: 35 g Gluten-free oats; 250 ml Chicken stock; 60 g, about 2 medallions, chopped Bacon medallions; 50 g Frozen peas; 10 g Parmesan; 2 sprays Olive oil spray; Plenty Black pepper

Gluten-free oats cooked in chicken stock with chopped bacon medallions, peas and a little parmesan. 25 g of protein for under 300 kcal.

Calories: 289kcal
Protein: 25g
Fat: 8g
Carbs: 29g

Per serving, makes 1. 12 minutes of work. Published 8 September 2026.

Allergens

Milk
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Gluten-free oats35 g
Dry weight. Certified, which is the only thing that separates them from ordinary oats in the numbers.
Chicken stock250 ml
Made up from a cube or a pot.
Bacon medallions60 g, about 2 medallions, chopped
Weighed raw. Back bacon with the fat on is about double.
Frozen peas50 g
Parmesan10 g
Olive oil spray2 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Black pepperPlenty

Method

Fry the chopped bacon in a sprayed pan over a medium-high heat for three minutes until the edges catch.
Add the oats and the stock and simmer for four minutes, stirring. Add the peas and cook for two minutes more.
Off the heat, stir in the parmesan and a lot of black pepper. It will not need salt.

Worth knowing

Medallions are the eye of a back bacon rasher with the fat cut off, about 110 kcal per 100 g against 280 for streaky. Two of them is 60 g.
A small bowl at 289 kcal. For a bigger one, 50 g of oats adds about 55 kcal and nothing else changes.

Other breakfast recipes that share ingredients with this one, or every breakfast under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.