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A fully assembled high protein savory Mediterranean-inspired bowl of oatmeal with avocado slices, tomatoes, chickpeas, cottage cheese, and a runny egg.
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Savory Mediterranean High Protein Oatmeal

A creamy, filling savory Mediterranean-inspired high protein oatmeal featuring chickpeas, cottage cheese, a fried egg, feta cheese and tomatoes! It's flavor-packed and easy to make. This bowl provides 8 grams of fiber as well.
Course Breakfast
Cuisine Mediterranean
Keyword easy breakfast, hearty oatmeal, Mediterranean Diet Recipe
Prep Time 5 minutes
Cook Time 8 minutes
Total Time 13 minutes
Servings 1 serving
Calories 411kcal
Author Alex Evink, MS, RD

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.
    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.
  • Use instant oats if you prefer.
  • Ensure the rolled oats are certified gluten-free if you have a gluten intolerance.
Nutritional information calculated using skim milk.
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%

Nutrition

Calories: 411kcal