Eating oats day in and day out can get boring fast, but fitness buffs do it anyway because they are a great low-GI carb source to start to the day with. Most people have tried sweet oat recipes like our amazing peanut butter and jelly oats, but very few have tried savoury oats.

These savoury oats with eggs break up the breakfast rut that is so easy for fitness fanatics to fall into. With a creamy texture reminiscent of risotto thanks to the Parmesan cheese, these flavourful savoury oats with eggs deliver an extra shot of protein that will help keep you fuller longer and help you build muscle. Plus, they deliver a nice shot of vitamins and antioxidants with a dose of veggies to start your day.


Servings: 1
Macros: Calories 452 kcal, Protein 26.4g, Carbs 51.2g, Fat 15.8g

  • 45 grams of steel cut oats
  • 240 ml of your choice of milk*
  • 15 grams of Parmesan cheese
  • 30 grams of fresh spinach
  • 1/2 red bell pepper
  • 1 egg
  • Salt & pepper to taste
  • 1 tsp of red pepper flakes
  • 1 tsp of garlic powder
  • 1 tsp of olive oil


  1. Cook the oats in 1 cup of milk according to the directions on the package.
  2. Spray a non-stick frying pan with olive oil cooking spray and cook your egg to your liking (if you don’t have cooking spray, pour a little olive oil into the pan and use a piece of kitchen towel to spread it thinly and evenly).
  3. Cooking your eggs sunny side up works very well for this recipe. To make sunny side up eggs, heat the pan over medium high heat until it is hot. Crack your eggs into the pan, careful to avoid getting shells into the pan. Season with salt and pepper if desired. Cook your eggs until the whites have turned opaque and you are happy with the consistency of the yolk. If you like your yolks more cooked, cover the pan for a few moments to allow the yolk to cook further.
  4. While the oats are cooking, chop the red pepper. In another pan, cook the red pepper in a teaspoon of olive oil over medium heat until soft. When the pepper has been softened, throw the spinach and seasonings into the pan and cook until the spinach has started to wilt – this should be about 2 minutes.
  5. Whilst the oats are hot, stir the Parmesan cheese into the oats. Pour the the cooked veggies on top of the oats and finish by sliding your eggs on top. Serve immediately, garnishing with an extra sprinkle of Parmesan cheese if desired.


* While you can choose any milk to suit your needs, it’s best to avoid sweeter milks like almond or coconut milk in this recipe. If using nondairy milk, try soy milk in favour of nut milk here.