Breakfast

Savoury Oats with Egg and Spinach

Name: Savoury Oats with Egg and Spinach
Yield: 1 serving
Ingredients: 50 g Rolled oats; 60 g Spinach; 1 large Egg; 10 g Parmesan; 2 sprays Olive oil spray

Oats cooked in stock rather than milk, with wilted spinach and a soft egg on top.

Calories: 327kcal
Protein: 19g
Fat: 12g
Carbs: 36g

Per serving, makes 1. Published 29 August 2026.

Allergens

Gluten
Milk
Eggs

Oats count as a gluten cereal under UK labelling and ordinary oats are milled alongside wheat. Certified gluten-free oats are a separate ingredient here.

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.

Recipe in pictures

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Savoury Oats with Egg and Spinach, plated and ready to serve. — The finished breakfast. Savoury Oats with Egg and Spinach

The ingredients for savoury oats with egg and spinach arranged separately on a dark worktop: rolled oats, spinach, egg, parmesan, olive oil spray. — Gather your ingredients. 50 g Rolled oats. 60 g Spinach. 1 large Egg. 10 g Parmesan. 2 sprays Olive oil spray

Savoury Oats with Egg and Spinach, preparation step 1: Cook the oats in water or stock with a good pinch of salt until thick, about five minutes. — Step 1. Cook the oats in water or stock with a good pinch of salt until thick, about five minutes.

Savoury Oats with Egg and Spinach, preparation step 2: Wilt the spinach in a sprayed pan, then stir it through the oats with the parmesan. — Step 2. Wilt the spinach in a sprayed pan, then stir it through the oats with the parmesan.

The finished savoury oats with egg and spinach. — Step 3. Fry or poach the egg and set it on top, breaking the yolk into the oats as you eat.

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Ingredients

Rolled oats50 g
Spinach60 g
Egg1 large
Parmesan10 g
Olive oil spray2 sprays

Method

Cook the oats in water or stock with a good pinch of salt until thick, about five minutes.
Wilt the spinach in a sprayed pan, then stir it through the oats with the parmesan.
Fry or poach the egg and set it on top, breaking the yolk into the oats as you eat.

Worth knowing

Savoury oats sound wrong and eat like risotto. The salt is doing most of the work.
Cooked in water rather than milk, which is where a third of the calories in a sweet bowl usually sit.

Other breakfast recipes that share ingredients with this one, or every breakfast between 300 and 450 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.