Breakfast
Savoury Oats with Egg and Spinach
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.
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.
More like this
Other breakfast recipes that share ingredients with this one, or every breakfast between 300 and 450 calories a serving.
- Savoury Oat Crêpes with Ham and Cheddar412 kcal · 36P
- Egg White Frittata with Smoked Turkey and Roasted Peppers338 kcal · 50P
- Tomato and Chorizo Oats with a Fried Egg355 kcal · 20P
- Poached Eggs with Smoked Salmon and Spinach363 kcal · 42P
- Mushroom and Parmesan Oats with Thyme406 kcal · 21P
- Courgette and Cottage Cheese Egg White Muffins191 kcal · 22P
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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.