Savory Oatmeal with Poached Egg Recipe

Savory oatmeal with a poached egg turns the humble bowl of oats into a deeply satisfying, protein-rich breakfast. Instead of the usual sweetened version, this bowl goes in the opposite direction — creamy oats seasoned with soy sauce, garlic, and topped with a runny poached egg, sautéed greens, and toasted sesame seeds. Each serving provides 15g of protein with 42g of complex carbs, keeping you full and energized well into the afternoon. Vegetarian, high-protein, and ready in under 15 minutes.

Ingredients

• 90g rolled oats (dry weight)
• 300ml vegetable broth (for cooking oats)
• 2 large eggs
• 80g baby spinach or kale
• 2 spring onions, sliced
• 1 garlic clove, minced
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp sesame oil
• 1/2 tsp white wine vinegar (for poaching)
• 1/2 tsp chili flakes (optional)
• 1 tsp toasted sesame seeds
• Salt and white pepper to taste
• 1 tsp olive oil

Instructions

1. Bring vegetable broth to a boil in a small saucepan. Add oats, reduce to a simmer. Cook stirring occasionally for 5-7 minutes until thick and creamy. Stir in soy sauce and sesame oil. Season with white pepper.
2. While oats cook, heat olive oil in a small pan over medium heat. Add garlic and cook 30 seconds. Add spinach or kale and toss until wilted, 1-2 minutes. Season lightly with salt.
3. Bring a medium saucepan of water to a gentle simmer. Add white wine vinegar. Create a gentle swirl with a spoon. Crack an egg into a small cup, then gently slide it into the centre of the swirl. Poach 3 minutes for a runny yolk. Remove with a slotted spoon and pat dry. Repeat with the second egg.
4. Divide creamy oats between 2 bowls. Top with sautéed greens.
5. Place a poached egg on top of each bowl. Garnish with spring onions, sesame seeds, and chili flakes.
6. Serve immediately.

Tips & Variations

• Steel-cut oats give an even chewier, nuttier base — increase cook time to 20-25 minutes.
• Swap spinach for bok choy, wilted kale, or mushrooms for different flavour profiles.
• Add a drizzle of sriracha or chili oil for heat.
• Miso paste (1 tsp) stirred into the oats adds an umami depth that works beautifully.
• If poaching feels tricky, use a soft-boiled or fried egg instead — the runny yolk is key.

Nutrition Breakdown

Calories: 323 kcal

Protein: 15g

Fat: 13.6g

Carbs: 35.7g

Fiber: 6.2g

Track It with Nutrify

Log your savory oatmeal bowl instantly with Nutrify's AI food scanner. Snap a photo and get your macros in seconds. Download Nutrify to track smarter.