Savory Spinach and Feta Oatmeal Bowl

Spinach and Feta Oatmeal Bowl
Kaleigh McMordie, MCN, RDN, LD
Total Time: 15 min
Prep Time: 5 min
Cook Time: 10 min
Servings: 1

Nutrition Highlights (per serving)

309 calories
11g fat
34g carbs
19g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 309
% Daily Value*
Total Fat 11g 14%
Saturated Fat 4g 20%
Cholesterol 200mg 67%
Sodium 409mg 18%
Total Carbohydrate 34g 12%
Dietary Fiber 5g 18%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 19g  
Vitamin D 1mcg 5%
Calcium 147mg 11%
Iron 4mg 22%
Potassium 622mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Oatmeal is one of the most heart-healthy breakfast foods in the American diet. It's soluble fiber helps to improve digestion, control your blood pressure, and lower cholesterol while keeping you full all morning. It can also help you control your weight. Oatmeal is also a great vehicle for healthy and tasty toppings like fruit, nuts, and spices; however, it's not often enjoyed with savory toppings.

Savory oatmeal is a way to pack protein and veggies into your morning meal while keeping sugar in check. This spinach and feta oatmeal bowl has 19 grams of high-quality protein, 5 grams of fiber, and a full serving of vegetables. It's one way to start your morning if you aren't a fan of sweet breakfasts.

Since cheese is usually high in sodium, make sure to keep the portion at one tablespoon and to buy low-sodium broth to keep this bowl of oatmeal blood pressure-friendly.


  • 1/2 cup rolled oats
  • 1 cup low-sodium chicken or vegetable broth
  • olive oil spray
  • 2 cloves garlic, minced
  • 1 cup baby spinach
  • 1 large egg
  • 1 tablespoon feta cheese crumbles
  • freshly cracked black pepper, to taste


  1. In a small saucepan, bring stock or water to a boil. Add oats and turn heat to low. Cook, stirring occasionally, until oats have absorbed all of the liquid, about 5 minutes.

  2. Meanwhile, in a small nonstick skillet, sauté garlic and spinach. Remove from pan and set aside.

  3. Spray skillet with olive oil spray and fry egg to desired doneness.

  4. Spoon oatmeal into a bowl. Stir in spinach and feta cheese. Top with fried egg and a generous crack of black pepper. Enjoy!

Ingredient Variations and Substitutions

You can substitute steel cut oats or quick-cooking oats depending on how much time you have. Adjust the amount of broth based on package directions. Just don’t use instant oats, as they typically have added sodium.

Use any vegetables you have on hand, such as bell peppers, mushrooms, or onions.

Cooking and Serving Tips

Round out this meal with a serving of fruit or enjoy alongside a non-sweetened beverage, like hot green tea.

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  1. Anderson JW, Baird P, Davis RH, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x