Savory Oatmeal with Poached Egg

Most people think of oatmeal as a sweet breakfast – topped with fruit, honey, or nut butter. But oats have another side that deserves just as much attention. When cooked with broth instead of water and paired with savory toppings, they become incredibly nourishing and delicious.

Savory oatmeal is a great way to start the day with a balanced meal. Oats provide slow-digesting carbohydrates and fiber, helping you stay energized and satisfied for longer. Adding protein powder and a poached egg increases the protein content, which supports muscle recovery and keeps hunger away. The avocado and hemp seeds contribute healthy fats, while the tomatoes add freshness and natural sweetness.

The Recipe:

Servings: 1 |  Total Time: about 12–13 minutes | Difficulty: Easy

Ingredients:

• 350 ml vegetable broth
• 50 g fine rolled oats
• 20 g unflavored protein powder
• 1 tbsp vinegar
• A pinch of salt

Toppings:

• 100 g cherry tomatoes
• 1 egg
• 1 tbsp hemp seeds
• ¼ avocado
• ½ tbsp lemon juice (for seasoning the avocado)
• ½ tsp dried basil
• -A pinch of salt 

Preparation

1. Poach the egg in simmering water with vinegar for 3-4 minutes. Set aside. 
2. Chop the cherry tomatoes and mix with dried basil and a pinch of salt. 
3. Cook the oats with 250 ml of the vegetable broth until thickened, about 5 minutes. 
4. Dissolve the protein powder in the remaining 50 ml broth and stir into the oatmeal. Add a pinch of salt
5. Transfer to a bowl and top with the poached egg, tomatoes, avocado, and hemp seeds. Sprinkle with spices if desired.

Swap Suggestions

• Protein powder: You can use whey, casein, or a plant-based protein powder (pea, rice, or soy). If you prefer not to use protein powder, add 2–3 tbsp cottage cheese or Greek yogurt after cooking for extra creaminess and protein.
• Vegetable broth: Chicken broth also works well and adds a deeper savory flavor.
• Hemp seeds: Swap with pumpkin seeds, sunflower seeds, or sesame seeds for a similar nutty crunch.
• Avocado: Try sliced cucumber, sautéed mushrooms, or baby spinach if you want a lighter topping.
• Poached egg: A soft-boiled egg or fried egg works just as well if poaching feels tricky.
• Tomatoes: Roasted cherry tomatoes, sautéed zucchini, or grilled asparagus are great alternatives.

Nutritional Information (per serving)

Calories: 490 kcal | Protein: 34 g | Carbohydrates: 44 g | Fiber: 10 g | Fat: 21 g

Dietary Information

High-protein | Vegetarian | Can be gluten-free if certified gluten-free oats are used | Can be dairy-free if using plant-based protein powder | Rich in fiber and healthy fats