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
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5 from 1 vote

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! 
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Breakfast
Cuisine: Gluten Free, Low FODMAP & Vegan Options, Mediterranean, Vegetarian
Keyword: savory oatmeal egg
Servings: 1 serving
Calories: 327kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist


  • 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 dairy 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: White balsamic vinegar drizzle, chopped scallions, pesto, cheese {feta, Parmesan, goat}, chopped walnuts or other nuts or seeds.


  • 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.}


  1. For a vegan option, omit egg, and add chopped nuts/seeds, or crispy baked tofu.
  2. For a low FODMAP version, omit minced garlic, and add garlic olive oil to oatmeal instead. Top with 1/8 avocado slices instead of 1/4.
  3. Don't have a silicon egg holder? Watch this video on how to poach an egg, if needed.


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