Sunshine Savory Oatmeal w/ Egg, Arugula, Tomato, & Avocado

Brighten your day with this quick and easy Sunshine Savory Oatmeal with Egg, Arugula, Tomatoes, & Avocado. It’s gluten free, dairy free, &  vegetarian w/ easy vegan and low FODMAP options.

Sunshine Savory Oatmeal + 10 More Savory Vegetarian Breakfast Ideas You'll Love | #Glutenfree #Healthy #Breakfast @thespicyrd

Have you tried savory oatmeal yet? It’s been on my “to do” list for, oh, probably about a year now. I’m so happy I finally jumped on the delicious and nutritious trend!

This Sunshine Savory Oatmeal w/ Egg, Arugula, Tomatoes, and Avocado, is the ultimate healthy comfort food for breakfast, or any meal of the day! Get the gluten free and vegetarian recipe at EA Stewart, The Spicy RD @thespicyrd

This savory oatmeal with eggs, arugula, tomatoes, and avocado is such a happy breakfast idea, don’t you think???

This Sunshine Savory Oatmeal w/ Egg, Arugula, Tomatoes, and Avocado, is the ultimate healthy comfort food for breakfast, or any meal of the day! Get the gluten free and vegetarian recipe at EA Stewart, The Spicy RD @thespicyrd

Unlike some of my recipe ideas, that I take a LONG time to come up with, this one came to me in a flash.

I had just purchased the arugula, eggs, and avocado, and I already had the gluten free oats on hand, along with these super cute homegrown yellow tomatoes.

Home Grown Yellow Cherry Tomatoes @thespicyrd

Savory Oatmeal Bowl Nutrition

In addition, with 17 grams of protein and 8 grams of fiber per serving, I promise you this savory oatmeal bowl will energize you and keep you smiling all morning long!

This savory oatmeal recipe is extremely versatile for almost any diet including gluten free, vegan, and low FODMAP.

Plus, it’s packed with MIND Diet friendly foods, like oats and arugula, to boost your brain power & help you tackle that never ending to-do list.

This Sunshine Savory Oatmeal w/ Egg, Arugula, Tomatoes, and Avocado, is the ultimate healthy comfort food for breakfast, or any meal of the day! Get the gluten free and vegetarian recipe at EA Stewart, The Spicy RD @thespicyrd

Sunshine Savory Oatmeal with Egg, Arugula, Tomatoes, & Avocado

Brighten your day with this quick and easy Sunshine Savory Oatmeal with Eggs, Arugula, Tomatoes, & Avocado. It’s the ultimate healthy comfort food! 
4.67 from 3 votes
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Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 1 serving

Ingredients

  • 1/3 cup certified gluten free oats {or regular oats if not following a gluten free diet}
  • 2/3 cup unsweetened soy milk, {or favorite plant based milk or low FODMAP milk}
  • 1/8 teaspoon salt, plus additional to taste
  • 1 clove garlic*, minced
  • 1/2 teaspoon olive oil {to cook egg}
  • 1 egg*, poached {or over easy/sunny side up}
  • 1 cup arugula {or leafy green of choice}
  • 1/2 + cup cherry tomatoes
  • 1/4 avocado**, sliced
  • Ground black pepper to taste
  • Optional toppings, see recipe notes below

Instructions

  • Combine oats, milk, and salt in a small pot. Heat on high until boiling, then reduce to low/simmer and stir in garlic. Cook for an additional ~5 minutes, or until oats are well cooked and creamy. Turn off heat until ready to serve.
  • While oats are cooking, poach egg using a silicon egg poacher. Heat a medium size pot on high until water boils, then turn to medium low. Grease egg holder with olive oil, and very carefully place it on top of the hot water. Crack egg into a small bowl, then pour egg into egg holder. Place a lid over the pot, and cook for ~ 5 minutes, or until egg white is thoroughly cooked, and egg yolk is desired consistency. Carefully remove egg holder from pot, and place in a small bowl until ready to serve.
  • To serve: Place arugula in a serving bowl, then top with oatmeal, egg, cherry tomatoes, and sliced avocado. Season to taste with salt and pepper. Add additional toppings as desired {the white balsamic vinegar adds a delicious hint of sweet and sour taste.}

Notes

  1. Optional ingredients/toppings: White balsamic vinegar drizzle, chopped scallions, pesto, cheese {feta, Parmesan, goat}, chopped walnuts or other nuts or seeds.
  2. For a vegan option, omit egg, and add chopped nuts/seeds, or crispy baked tofu.
  3. For a low FODMAP version, omit minced garlic, and add garlic olive oil to oatmeal instead. Use your favorite low FODMAP milk. Top with 1/8 avocado slices instead of 1/4.
  4. Don’t have a silicon egg holder? Watch this video on how to poach an egg, if needed.

Nutrition

Serving: 1bowl | Calories: 327kcal | Carbohydrates: 27g | Protein: 15g | Fat: 18g | Saturated Fat: 3g | Cholesterol: 163mg | Sodium: 425mg | Potassium: 670mg | Fiber: 7g | Sugar: 2g | Vitamin A: 1120IU | Vitamin C: 10.9mg | Calcium: 271mg | Iron: 3.2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast
Cuisine Gluten Free, Low FODMAP & Vegan Options, Mediterranean, Vegetarian
Keyword savory oatmeal egg
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Did you make this recipe?I’d love a 5-star review and rating if you liked this recipe! Any questions about the recipe or ingredients? Please let me know! Your rating and comments are so appreciated as they help me understand how I can serve you best. Thank you!

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4.67 from 3 votes

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9 Comments

  1. plant based protein powder says:

    This is our dinner earlier and I must say this is just so good. It’s great that my mom just brought cherry tomatoes from her trip.

  2. Jessica @ Small Bites by Jessica says:

    Savory oatmeal is delish and this really does look like sunshine in a bowl !

    1. The Spicy RD says:

      Thanks so much Jessica! I’d love to swap a bowl with YOUR yummy looking savory oatmeal with spinach, mushrooms, and fried egg. Deal?! 🙂

  3. I LOVE savory oatmeal and this is such an inspiring combo.

    1. The Spicy RD says:

      Thanks Katie! I can’t believe this was my first time making savory oatmeal. I’m definitely hooked 🙂

  4. Sonali- The Foodie Physician says:

    Beautiful dish! I’d love to start my day with this for breakfast! And I like the idea of adding a balsamic drizzle. Yum!

    1. The Spicy RD says:

      Thanks so much Sonali! The balsamic vinegar really does add a nice bit of tangy contrast to the oatmeal. Have a wonderful weekend!

  5. Anne|Craving Something Healthy says:

    Great recipe! and yes, those tomatoes are cute, but that little pig bowl… I’m dying over it! Hope your fridge is up and running soon!

    1. The Spicy RD says:

      Thanks Anne!! And, I’m so glad you like my pig bowl too 🙂 I hope my repair guy can fix the fridge. I’ve had it for almost 16 years. I already need to buy a new oven, so I really don’t want to buy a new fridge too. Fingers crossed!