Savory Oatmeal with Egg and Avocado is a delicious and nutritious twist on traditional breakfast oatmeal. This hearty dish combines the comforting warmth of oatmeal with the richness of a perfectly cooked egg and the creamy texture of a ripe avocado. It’s a satisfying meal that breaks away from the typical sweet oatmeal preparations, offering a savory alternative that’s perfect for those who prefer a more substantial start to their day.
This recipe transforms humble oats into a gourmet-like experience, proving that oatmeal isn’t just for those with a sweet tooth. The combination of protein from the egg, healthy fats from the avocado, and complex carbohydrates from the oats creates a well-balanced meal that will keep you fueled and satisfied throughout the morning.
Whether you’re looking to shake up your breakfast routine, in need of a quick and nutritious lunch, or craving a comforting dinner, this Savory Oatmeal with Egg and Avocado fits the bill. It’s versatile, easy to prepare, and can be customized with various toppings to suit your taste preferences or make use of ingredients you have on hand.
Table of Contents
Savory Oatmeal with Egg and Avocado recipe
1. The Rise of Savory Oatmeal
Oatmeal has long been a breakfast staple, traditionally served sweet with toppings like brown sugar, fruit, or honey. However, there’s been a growing trend towards savory oatmeal preparations in recent years. This shift can be attributed to several factors:
1. Health Consciousness: As people become more aware of the effects of sugar on health, many are seeking ways to reduce their intake, even at breakfast.
2. Culinary Experimentation: Chefs and home cooks are pushing traditional dishes’ boundaries, leading to innovative combinations like savory oatmeal.
3. Global Influences: Many cultures have long enjoyed savory grain porridges, inspiring Western cooks to explore similar concepts with oatmeal.
4. Protein-Rich Breakfasts: Adding eggs and other savory toppings helps create a more protein-dense meal, which aligns with current nutritional recommendations.
5. Instagram-Worthy Meals: The visual appeal of a well-prepared bowl of savory oatmeal, topped with a perfectly poached egg and sliced avocado, has helped popularize the dish on social media platforms.
The combination of oatmeal with egg and avocado, in particular, has gained traction due to its perfect balance of carbohydrates, proteins, and healthy fats. This trio of ingredients creates a meal that’s not only nutritious but also incredibly satisfying, helping to keep hunger at bay until lunchtime.
2. Nutritional Benefits Savory Oatmeal with Egg and Avocado
Savory oatmeal with egg and avocado is a nutritional powerhouse, offering a wide range of health benefits. Let’s break down the nutritional profile of each main ingredient:
Oatmeal
– Rich in fiber: Oats are high in both soluble and insoluble fiber, promoting digestive health and helping to lower cholesterol levels.
– Complex carbohydrates: Oats provide sustained energy release, helping to keep you fuller for longer.
– Vitamins and minerals: Oats are a good source of B vitamins, iron, magnesium, and zinc.
Eggs
– High-quality protein: Eggs are one of the best sources of complete protein, containing all essential amino acids.
– Nutrient-dense: Eggs are rich in vitamins A, D, E, and B12, as well as minerals like selenium and zinc.
– Brain health: Eggs are a good source of choline, a nutrient crucial for brain function and development.
– Eye health: The yolks contain lutein and zeaxanthin, antioxidants that benefit eye health.
Avocado
– Healthy fats: Avocados are rich in monounsaturated fats, which are heart-healthy and help with nutrient absorption.
– Fiber: A good source of both soluble and insoluble fiber, promoting digestive health and satiety.
– Potassium: Avocados contain more potassium than bananas, supporting heart health and blood pressure regulation.
– Antioxidants: Rich in antioxidants like lutein and zeaxanthin, which support eye health.
When combined, these ingredients create a meal that’s:
1. Balanced: Offering a good mix of carbohydrates, proteins, and healthy fats.
2. Satiating: The combination of fiber, protein, and healthy fats helps keep you feeling full and satisfied.
3. Nutrient-dense: Packed with a wide range of vitamins, minerals, and beneficial plant compounds.
4. Energy boosting: Provides sustained energy to fuel your morning activities.
5. Heart-healthy: The soluble fiber in oats and healthy fats in avocados contribute to cardiovascular health.
3. How to Make Savory Oatmeal with Egg and Avocado
To create the perfect bowl of savory oatmeal with egg and avocado, you’ll need the following key ingredients:
1. Oats
– Type: Steel-cut oats are ideal for their chewy texture, but rolled oats work well too.
– Quantity: Typically 1/2 to 1 cup of dry oats per serving.
– Tips: Choose certified gluten-free oats if you have gluten sensitivities.
2. Eggs
– Type: Free-range or organic eggs are preferred for their superior flavor and nutritional profile.
– Quantity: Usually one or two eggs per serving.
– Preparation: Can be poached, fried, or soft-boiled, depending on preference.
3. Avocado
– Type: Hass avocados are most common, but any ripe avocado will do.
– Quantity: About 1/4 to 1/2 an avocado per serving.
– Tips: Choose avocados that yield slightly to gentle pressure for perfect ripeness.
4. Liquid for Cooking Oats
– Options: Water, milk (dairy or plant-based), or a combination.
– Quantity: Generally, use a 2:1 ratio of liquid to oats.
5. Seasonings
– Salt and pepper: Essential for enhancing flavors.
– Additional options: Garlic powder, onion powder, paprika, or herbs like thyme or rosemary.
6. Optional Add-ins
– Vegetables: Cherry tomatoes, spinach, kale, or roasted vegetables.
– Cheese: Feta, Parmesan, or cheddar for extra flavor and protein.
– Seeds or nuts: Pumpkin seeds, sunflower seeds, or chopped almonds for crunch.
– Protein boost: Smoked salmon, bacon bits, or tofu.
4. Get the best savory oatmeal with egg and avocado
Here’s a simple recipe for savory oatmeal with egg and avocado that serves as a great starting point:
Ingredients:
– 1/2 cup rolled oats
– 1 cup of water or broth
– 1 egg
– 1/2 avocado, sliced
– Salt and pepper to taste
– Optional toppings: cheese, hot sauce, green onions
Instructions:
1. Cook oats with water or broth according to package instructions.
2. While cooking oats, fry or poach an egg to your liking.
3. Once the oats are done, season with salt and pepper.
4. Top oatmeal with the cooked egg and sliced avocado.
5. Add any additional toppings you prefer.
5. Variations and Add-ins Savory Oatmeal with Egg and Avocado
One of the best things about savory oatmeal is its versatility.
1. Mediterranean-Inspired
– Add crumbled feta cheese, halved cherry tomatoes, and a sprinkle of dried oregano.
– Top with a soft-boiled egg instead of poached.
2. Asian Fusion
– Cook oats in miso broth instead of water for added umami.
– Top with a fried egg, sliced green onions, and a drizzle of soy sauce.
– Add some steamed edamame for extra protein and texture.
3. Mexican Fiesta
– Stir in some black beans and corn to the cooked oats.
– Top with a fried egg, sliced avocado, and a spoonful of salsa.
– Garnish with chopped cilantro and a squeeze of lime juice.
4. Green Goddess
– Stir in sautéed spinach or kale to the oats.
– Top with a poached egg and sliced avocado.
– Sprinkle with pumpkin seeds and a dollop of pesto.
5. Savory Porridge Bowl
– Cook oats in vegetable broth for added flavor.
– Add a soft-boiled egg and sliced avocado.
– Drizzle with tahini sauce for extra creaminess.
6. Protein-Packed Power Bowl
– Stir in some cooked quinoa to the oats for extra protein and texture.
– Top with a poached egg, sliced avocado, and crumbled turkey bacon.
– Add a sprinkle of hemp seeds for additional protein and omega-3s.
Remember, these are just starting points. Feel free to get creative and experiment with different combinations based on your preferences and what you have available in your kitchen!
6. Cooking Tips and Techniques Savory Oatmeal with Egg and Avocado recipe
To elevate your savory oatmeal game, consider these cooking tips and techniques:
1. Perfectly Cooked Oats
– Toast the oats: Before adding liquid, toast the dry oats in a pan for a few minutes. This enhances their nutty flavor.
– Ratio matters: For creamy oats, use a 2:1 ratio of liquid to oats. Adjust as needed for your preferred consistency.
– Let it rest: After cooking, let the oats sit for a few minutes to absorb any remaining liquid and achieve the perfect texture.
2. Egg Preparation
– Poached eggs: Use fresh eggs and add a splash of vinegar to the water to help the whites coagulate.
– Soft-boiled eggs: Cook for exactly 6 minutes for a runny yolk, then immediately plunge into ice water to stop the cooking process.
– Fried eggs: Use a non-stick pan and cook on medium-low heat for a perfectly crispy bottom and runny yolk.
3. Avocado Tips
– Ripeness: Choose avocados that yield slightly to gentle pressure for perfect ripeness.
– Slicing: For neat slices, cut the avocado in half, remove the pit, then slice while still in the skin before scooping out with a spoon.
– Preventing browning: If not used immediately, sprinkle cut avocado with lemon juice to prevent oxidation.
4. Flavor Boosting
– Use broth: Cook oats in vegetable or chicken broth instead of water for added flavor.
– Spice it up: Experiment with different spice blends like za’atar, Everything Bagel seasoning, or curry powder.
– Fresh herbs: Add chopped fresh herbs like chives, parsley, or cilantro just before serving for a burst of flavor and color.
5. Texture Enhancement
– Add crunch: Top your oatmeal with toasted nuts, seeds, or even crushed tortilla chips for textural contrast.
– Creamy additions: Stir in a spoonful of Greek yogurt or cream cheese for extra creaminess.
6. Presentation
– Layer ingredients: Instead of mixing everything, try layering your toppings for a more visually appealing dish.
– Use a wide, shallow bowl: This allows for better distribution of toppings and makes for a more Instagram-worthy presentation.
– Color contrast: Use ingredients with contrasting colors for a more appetizing appearance.
7. Meal Prep and Storage Savory Oatmeal with Egg and Avocado
Savory oatmeal with egg and avocado can be a great option for meal prep, with a few considerations:
Oatmeal Base
– Batch cooking: Cook a large batch of oats at the beginning of the week.
– Storage: Store cooked oats in an airtight container in the refrigerator for up to 5 days.
– Reheating: Add a splash of water or milk when reheating to restore creaminess.
Eggs
– Soft-boiled eggs: Can be prepared in advance and stored in the refrigerator for up to 3 days.
– Poached or fried eggs: Best prepared fresh but can be made the night before if necessary.
Avocado
– Prep: Cut avocado just before serving to prevent browning.
– Storage: If needed, store cut avocado with the pit in an airtight container with a slice of onion to help prevent browning.
Conclusion
This savory twist on oatmeal provides a balanced meal with protein, healthy fats, and complex carbohydrates.
This Savory Oatmeal with Egg and Avocado is more than just a meal; it’s a testament to the versatility of oatmeal and the creativity of home cooking. By stepping away from traditional sweet toppings, you’ve discovered a whole new world of flavor possibilities for this humble grain.
The combination of creamy oats, protein-rich egg, and buttery avocado creates a satisfying dish that’s as nourishing as it is delicious. It’s an excellent option for those busy mornings when you need a quick, filling breakfast, or for times when you crave something comforting yet wholesome any time of day.
Remember, this recipe is just a starting point. Feel free to experiment with different seasonings, vegetables, or proteins to make it your own. Whether you prefer it spicy with a dash of hot sauce, cheesy with a sprinkle of Parmesan, or fresh with a handful of chopped herbs, the possibilities are endless.
By incorporating this savory oatmeal into your meal rotation, you’re not only diversifying your diet but also treating yourself to a restaurant-worthy dish right at home. It’s proof that with a little imagination, even the simplest ingredients can be transformed into something special.
Enjoy your culinary creation, and don’t be surprised if this becomes your new go-to meal for any time of day!
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