Recipes Health Conditions High Blood Pressure Savory Spinach and Feta Oatmeal Bowl By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD Facebook LinkedIn Twitter Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Updated on January 07, 2020 Print Kaleigh McMordie, MCN, RDN, LD (56 ratings) 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 Hide 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 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. 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. Cooking and Serving Tips Round out this meal with a serving of fruit or enjoy alongside a non-sweetened beverage, like hot green tea. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 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