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

Show Nutrition Label

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 19 gram 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.

Ingredients

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

Preparation

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.
Meanwhile, in a small nonstick skillet, sauté garlic and spinach. Remove from pan and set aside.
Spray skillet with olive oil spray and fry egg to desired doneness.
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.