Savory Mediterranean Oats Bowl
A warm, savory twist on oatmeal, featuring creamy oats topped with a soft-boiled egg, tangy feta, briny olives, and juicy cherry tomatoes. A hearty, protein-packed Mediterranean breakfast ready in 15 minutes.
For 2 servings
Cook the soft-boiled eggs.
- Place eggs in a small saucepan and cover with cold water by 1 inch.
- Bring to a rolling boil, then immediately reduce heat to a gentle simmer.
- Cook for 6-7 minutes for a jammy, soft yolk.
- Remove eggs with a slotted spoon and place in a bowl of ice water to stop the cooking.
TIPThe ice bath makes the eggs easier to peel.Prepare the savory oats.
- In a medium saucepan, bring 2 cups of water and a pinch of salt to a boil.
- Stir in the rolled oats.
- Reduce the heat to low and simmer, stirring occasionally, for 5-7 minutes until the oats are creamy and have absorbed the liquid.
Sauté the tomatoes and garlic.
While the oats are cooking, heat 1 tablespoon of olive oil in a small skillet over medium heat. Add the minced garlic and cook for 30 seconds until fragrant. Add the halved cherry tomatoes and dried oregano. Cook for 2-3 minutes, stirring gently, until the tomatoes are just softened and slightly blistered.
TIPDon't overcook the tomatoes; they should still hold their shape.Assemble the bowls.
- Divide the cooked oats evenly between two bowls.
- Carefully peel the soft-boiled eggs, slice them in half, and place one egg (two halves) on top of each bowl of oats.
Add toppings and serve.
Top the oats with the sautéed tomatoes, crumbled feta cheese, and halved Kalamata olives. Drizzle with the remaining 1 tablespoon of olive oil. Garnish with fresh parsley and a crack of black pepper. Serve immediately while warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, toast the dry oats in the saucepan for a minute before adding the water.
- 2Adjust the egg cooking time to your preference: 6 minutes for a runnier yolk, 8 minutes for a firmer, but still soft, yolk.
- 3If you prefer creamier oats, you can substitute half of the water with milk or a plant-based milk.
- 4A small squeeze of fresh lemon juice at the end can brighten up all the flavors.
Adapt it for your goals.
Vegan
Omit the egg and feta cheese. Use a plant-based feta alternative and add 1/2 cup of chickpeas or white beans for extra protein.
high proteinHigh protein
Stir a scoop of unflavored protein powder into the oats during the last minute of cooking. Ensure it's well combined to avoid clumps.
gluten freeGluten free
This recipe is naturally gluten-free, but ensure you use certified gluten-free rolled oats to avoid cross-contamination.
quickQuick
Use quick-cooking oats which will be ready in 1-2 minutes. You can also poach or fry the egg instead of boiling to save time.
Why this is on our healthy list.
Sustained Energy
The complex carbohydrates and high fiber content in rolled oats provide a slow release of energy, keeping you full and focused throughout the morning.
Heart-Healthy Fats
Olive oil and Kalamata olives are excellent sources of monounsaturated fats, which are known to support cardiovascular health.
Rich in Protein
The combination of egg and feta cheese provides a significant amount of high-quality protein, essential for muscle repair and satiety.
Good for Digestion
Oats are a great source of soluble fiber, particularly beta-glucan, which aids in healthy digestion and can help maintain stable blood sugar levels.
Frequently asked questions
Yes, it's a very healthy and balanced breakfast. It provides complex carbohydrates and fiber from oats, healthy monounsaturated fats from olive oil and olives, and high-quality protein from the egg and feta cheese.
