High Protein & Fiber Oatmeal Bowl
This is a nutrient-dense Mediterranean diet inspired oatmeal bowl that might sound strange but is so so good!
The oatmeal becomes extra creamy when combined with the feta, cottage cheese and runny egg yolk.
There are a lot of little components to this savory oatmeal, however, it comes together quickly
Ingredients
1/2 cup rolled oats. Feel free to sub with steel cut oats and follow the package directions.
3/4 cup preferred milk or water. Use skim or Fairlife milk to increase the protein content.
1/4 cup cottage cheese. I used Good Culture 2% milkfat cottage cheese.
1/4 cup chickpeas
2 tablespoons feta cheese. Goat cheese would also be a delicious substitute!
1 egg, over-medium or soft-boiled. The runny yolk adds a lot of flavor and creaminess to the oatmeal.
Cherry tomatoes, halved or quartered.
1 teaspoon of olive oil
Drizzle of Italian or Greek dressing or balsamic glaze. Marinating the chickpeas and tomatoes in a vinaigrette adds a lot of flavor.
Directions
1. 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.
2. 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.
3. 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. Or, try soft boiled eggs.
4. 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!
Full recipe at link in my bio! Along with entire nutritional information. Search “oatmeal”.
#highproteinoatmeal #healthyoatmeal #mediterraneandiet #highfiber #highfiberbreakfast
This Mediterranean-inspired oatmeal bowl is a fantastic way to start your day with balanced nutrition and rich flavors. Combining rolled oats with protein-rich ingredients like cottage cheese and feta enhances both the texture and nutritional value, delivering a creamy mouthfeel boosted by the runny egg yolk. Chickpeas and cherry tomatoes add not only fiber but also a satisfying bite and fresh zest, especially when marinated in Italian or Greek dressing. Using olive oil elevates the healthy fats in this dish, supporting heart health and satiety. For those seeking to maximize protein intake, substituting skim or Fairlife milk provides an excellent boost without unnecessary fats. This recipe fits well within a Mediterranean diet framework, known for its health benefits including improved heart health and reduced inflammation. The balance of complex carbs, quality protein, fiber, and healthy fats makes this oatmeal bowl a wholesome choice for breakfast or brunch. Feel free to customize by swapping goat cheese for feta or trying soft-boiled eggs for a different creaminess level. Additionally, steel cut oats can replace rolled oats for a chewier texture and a low glycemic index option. Including such nutrient-dense bowls in your routine supports energy levels and digestive health thanks to the fiber content from oats, chickpeas, and vegetables. This savory twist on traditional sweet oatmeal can be a refreshing alternative that keeps you full and satisfied throughout the morning.
