High Protein Savory Oatmeal {Med Diet Inspired}
A creamy, filling savory Mediterranean diet 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.
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
Directions
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. Or, soft boil!
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!
For more health and nutrition, as well as recipes high in protein/fiber, click the link in my bio!
Savory oatmeal is an innovative twist on traditional sweet oatmeal, blending hearty and nutrient-dense ingredients to create a balanced meal that fits well within the Mediterranean diet framework. The inclusion of chickpeas and cottage cheese significantly boosts the protein content, making this dish ideal for breakfast or anytime you need sustained energy. Chickpeas provide plant-based protein and fiber, supporting digestion and fullness, while cottage cheese adds a creamy texture and additional protein. The use of rolled or steel-cut oats ensures a good source of slow-digesting complex carbohydrates that help regulate blood sugar levels. Feta cheese contributes a salty tang characteristic of Mediterranean cuisine and supplies calcium and healthy fats. Cherry tomatoes add freshness and antioxidants like lycopene, enhancing the meal’s nutritional profile. Preparing eggs either fried, soft-boiled, or over easy supplies high-quality protein and essential nutrients such as vitamin B12 and choline, which support brain health. Optional toppings like olives offer heart-healthy monounsaturated fats while avocado slices contribute additional fiber and fat-soluble vitamins. Balsamic glaze brings a subtle sweetness without added sugars, and walnuts provide crunchy texture plus omega-3 fatty acids. From a nutritional standpoint, this savory oatmeal bowl aligns well with current health trends emphasizing high-protein, high-fiber diets that promote satiety and metabolic health. This recipe is quick to prepare, with microwave instructions for the oats and simple stovetop cooking for eggs, making it convenient for busy lifestyles. Incorporating Mediterranean diet principles such as olive oil usage and fresh herbs or dressings ensures flavor without reliance on processed ingredients. This wholesome savory oatmeal bowl can be adapted with various vegetables and seasonings to maintain variety and nutrient diversity. Overall, this recipe supports balanced nutrition by offering a combination of macronutrients and micronutrients important for energy, muscle maintenance, and digestive health, making it a practical and delicious addition to any meal plan focused on wellness and longevity.
