You’re looking for a satisfying, wallet-friendly breakfast or light meal that’s packed with goodness. This Savory Oatmeal with Fried Egg is a perfect example of a delicious Healthy Budget Meal, offering warmth and protein without breaking the bank.
Key Ingredients & Substitutions
- Rolled Oats: Quick oats can work, but rolled oats give a better texture.
- Eggs: Any type of large chicken egg is fine.
- Vegetable Broth: Water works too, but broth adds more flavor for a Healthy Budget Meal.
- Spinach: Kale or other quick-cooking greens are great alternatives.
- Soy Sauce: Tamari for a gluten-free option, or coconut aminos.
- Sesame Oil: Optional, but adds a lovely nutty aroma.
- Everything Bagel Seasoning: Other spice blends like za’atar or red pepper flakes are good too.
Ingredients
Main Ingredients:
- 1/2 cup rolled oats
- 1 cup vegetable broth (or water)
- 1 large egg
- 1 cup fresh spinach
- 1 teaspoon soy sauce
Optional Ingredients:
- 1/2 teaspoon sesame oil
- 1/4 avocado, sliced
- Pinch of red pepper flakes
Spices:
- 1/2 teaspoon Everything Bagel Seasoning (or to taste)
- Pinch of black pepper
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 2 minutes
- Cook Time: 13 minutes
- Servings: 1
- Calories per serving: Approximately 300-350 (depending on additions)
- Tools Needed: Small saucepan, small non-stick skillet
Step-by-Step Instructions
1. Cook the Oats
Combine rolled oats and vegetable broth in a small saucepan. Bring to a simmer over medium heat, then reduce heat to low. Cook for 5-7 minutes, stirring occasionally, until the broth is absorbed and the oats are creamy.
2. Fry the Egg
While the oats are cooking, heat a small non-stick skillet over medium heat. Crack the egg into the skillet. Cook for 2-3 minutes until the whites are set and the yolk is still runny, or to your preferred doneness.
3. Wilt the Spinach
Once the oats are mostly cooked, stir in the fresh spinach. Continue cooking for another minute until the spinach wilts into the oatmeal. This adds a great boost of greens to your Healthy Budget Meal.
4. Season and Serve
Remove the oatmeal from the heat. Stir in the soy sauce and optional sesame oil. Transfer the savory oatmeal to a bowl, then gently slide the fried egg on top. Finish with Everything Bagel Seasoning, black pepper, and any optional toppings like avocado or red pepper flakes. Enjoy your satisfying and economical Healthy Budget Meal!
Variation Ideas
- Mushroom Boost: Sauté some sliced mushrooms before adding them to the oatmeal for an earthy flavor.
- Nutty Crunch: Add a sprinkle of chopped toasted almonds or cashews for texture.
- Cheese Please: Stir in a tablespoon of grated parmesan or nutritional yeast for a cheesy umami kick.
- Spice It Up: A dash of sriracha or hot sauce will add a pleasant heat.
Storage Instructions
This dish is best enjoyed fresh. If you have leftover plain oatmeal, you can store it in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop with a splash of broth or water until warmed through, then prepare a fresh egg.
Frequently Asked Questions (FAQ)
Q: Can I use quick oats instead of rolled oats?
A: Yes, quick oats will cook faster but may result in a slightly softer texture. Adjust cooking time accordingly.
Q: What if I don’t have vegetable broth?
A: You can absolutely use water! You might want to add a pinch more salt or soy sauce for flavor.
Q: Is this recipe suitable for meal prep?
A: The oatmeal can be prepped, but the fried egg is best cooked fresh. Prepare the oatmeal, store it, and fry an egg when you’re ready to eat.
Q: Can I add other vegetables?
A: Definitely! Finely diced bell peppers, grated carrots, or corn would be delicious additions and contribute to a well-rounded Healthy Budget Meal.
Q: How can I make this spicier?
A: Increase the red pepper flakes, add a dash of hot sauce, or incorporate some finely minced fresh chili.
Q: What kind of soy sauce should I use?
A: Any regular or low-sodium soy sauce works well. For gluten-free, use tamari.
