Looking to add some variety to your usual everyday breakfast? Try this delicious and easy Mediterranean diet-inspired savory high protein oatmeal. It’s macro-friendly, relatively simple, yet packed with fresh flavors!
This bowl of oatmeal has all the components of the Mediterranean Diet: it’s high in fiber with fresh vegetables and healthy fats. While I do love a sweet breakfast every now and then, my go-to is a filling savory breakfast usually revolving around eggs. This recipe takes your average bowl of oatmeal and turns it into a filling and satisfying meal!
Some might think this is a weird combination, but the cottage cheese is perfectly creamy and salty and all the flavors combined make the perfect bite. It’s become my new favorite breakfast. {Gluten-Free}
Reasons to Try This Savory Oatmeal
- Healthy and delicious. Creamy, flavor-packed, and refreshing! This recipe is a good source of vitamin D and calcium. It’s actually very hard to consume an adequate amount of vitamin D from food. Therefore, I love to create recipes that do so. Adequate vitamin D status can boost our mood, immunity, and risk for chronic disease.
- Macro-friendly breakfast. Each serving provides 8 grams of fiber and 23 grams of protein! This breakfast bowl will keep you full all morning long.
- It’s relatively easy to make! Just microwave the oatmeal, fry an egg and add the toppings. That’s it!
Related Articles:
— Beginner-Friendly Plant-Based Meals
— Breakfasts with 30 Grams of Protein
— 20 Recipes High in Protein and Fiber
— 7-Day Mediterranean Diet Meal Plan
Ingredients
This recipe makes just one serving. However, you could always make a large pot of oatmeal and assemble the bowl with the toppings when ready to eat.
Optional Customizations
How to Make Savory Mediterranean Oatmeal
There are a lot of little components to this savory oatmeal, however, it comes together quickly! If you’re interested in meal prep, I recommend making a large pot of oatmeal on the stove. Store in an airtight container in the fridge for up to 5 days. Then, fry an egg and assemble the bowl each morning you’re ready to eat it.
The oatmeal becomes extra creamy when combined with the feta, cottage cheese and runny egg yolk. The fiber-packed chickpeas add some texture. Chopped nuts would also be a great addition if you feel like the texture is “too mushy”.
- Combine 1/4 cup of chickpeas and 1/4 cup of quartered cherry tomatoes to a small bowl. Drizzle with Italian or Greek dressing (just a little goes a long way) and let marinate.
- Add 1/2 cup of rolled oats and 3/4 cup of milk to a large bowl. Microwave in one minute increments, stirring after each minute. Do this for about three minutes or until the oatmeal is at your preferred consistency.
- Drizzle olive oil (or use avocado spray) into a small pan on medium-low heat. Add 1-2 eggs and let cook until the egg white portion is mostly cooked and ready to flip. Flip the egg over for about 30 seconds and remove from heat. To soft boil, check out How to Make Soft-Boiled Eggs from Love & Lemons.
- Top the bowl with 2 tablespoons of feta cheese, the tomato/chickpea mixture, 1/4 cup of cottage cheese, a fried egg, and whatever other toppings you like. Stir to combine and enjoy!
To prep ahead: Make a pot of oatmeal and store in an airtight container in the fridge for up to 5 days. Drain and rinse the chickpeas and store in a container in the fridge.
Tips for Success
- The chickpeas and tomatoes don’t need to sit for long in the marinade. Another option is to add them individually and drizzle the bowl with one tablespoon of dressing when assembled.
- This recipe can be easily customized! Use milk for the oatmeal and top with two eggs instead of one for almost 30 grams of protein per serving. If you don’t like cottage cheese, this can be omitted or substituted with plain Greek yogurt. If you don’t like eggs, add more cottage cheese or Greek yogurt and chopped nuts for additional protein.
- Ensure the rolled oats are certified gluten-free if you have a gluten intolerance.
- Use instant oats if you prefer.
- For meal prep, make a large batch of oatmeal. You could even portion out oatmeal into single servings, freeze, and reheat as needed. Add toppings after reheating for the best texture.
More Healthy Breakfasts:
— High Protein Berry Cheesecake Overnight Oats
— Savory Quinoa Breakfast Bake
— High Protein Chia Breakfast Bowl
— S’mores Overnight Oats
Savory Mediterranean High Protein Oatmeal
Ingredients
- 1/2 cup rolled or steel cut oats
- 3/4 cup preferred milk. Use skim or Fairlife to increase protein.
- 1/4 cup cottage cheese. I used 2% milkfat.
- 1/4 cup chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved or quartered
- 2 tablespoons feta cheese
- 1-2 eggs, soft-boiled, over easy or over medium
- 1 teaspoon olive oil
Optional Customizations
- Olives
- Avocado slices
- Balsamic glaze
- Greek or Italian dressing
- Chopped walnuts for healthy fats and crunch
Instructions
- Combine 1/4 cup of chickpeas and 1/4 cup of quartered cherry tomatoes to a small bowl. Drizzle with Italian or Greek dressing (just a little goes a long way) and let marinate.
- Add 1/2 cup of rolled oats and 3/4 cup of milk to a large bowl. Microwave in one minute increments, stirring after each minute. Do this for about three minutes or until the oatmeal is at your preferred consistency.
- Drizzle 1 teaspoon of olive oil to a pan on medium-low heat. Add 1-2 eggs and let it cook until the egg white portion is mostly cooked and ready to flip. Flip the egg over for about 30 seconds and remove from heat. To soft boil, check out How to Make Soft-Boiled Eggs from Love & Lemons.
- Top the bowl with 2 tablespoons of feta cheese, the tomato/chickpea mixture, 1/4 cup of cottage cheese, a fried egg, and whatever other toppings you like. Stir to combine and enjoy!
Notes
- Cook the egg over medium-low heat, flipping it before the whites fully set – allowing the yolk to be slightly set but remain a bit runny.
- Goat cheese with balsamic glaze would be a delicious combination as well!
- This recipe is easily customizable! If you don’t like eggs, increase the cottage cheese for more protein. Or, add hemp hearts or chopped nuts. If you don’t like cottage cheese, use two eggs and you may need to add a pinch of salt.
- The chickpeas and tomatoes don’t need to sit for long in the marinade. Another option is to add them individually and drizzle the bowl with one tablespoon of dressing when assembled.
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- Use instant oats if you prefer.
- Ensure the rolled oats are certified gluten-free if you have a gluten intolerance.
| Nutrition Facts | |
|---|---|
| Servings: 1 | |
| Amount per serving | |
| Calories | 411 |
| % Daily Value* | |
| Total Fat 19.7g | 25% |
| Saturated Fat 5.7g | 28% |
| Cholesterol 200mg | 67% |
| Sodium 399mg | 18% |
| Total Carbohydrate 39.1g | 14% |
| Dietary Fiber 7.7g | 27% |
| Total Sugars 4.9g | |
| Protein 23g | |
| Vitamin D 17mcg | 85% |
| Calcium 158mg | 12% |
| Iron 4mg | 24% |
| Potassium 500mg | 11% |
What Did You Think?
If you tried this recipe and liked it, please leave a review and let me know what you thought! Also, feel free to follow along for more healthy recipes and eating strategies.