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Healthy 400-Calorie Savory Oatmeal Bowl with Egg and Avocado

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A quick and satisfying savory oatmeal bowl featuring creamy avocado and a perfectly cooked egg atop warm oats, delivering a nutritious breakfast around 400 calories.

Ingredients

Scale
  • ½ cup (45g) rolled oats (old fashioned)
  • 1 cup (240ml) water or low-sodium vegetable broth
  • 1 large egg (preferably free-range)
  • ½ ripe avocado, sliced or mashed
  • 1 teaspoon olive oil
  • 1 teaspoon fresh lemon juice
  • Sea salt, to taste
  • Freshly cracked black pepper, to taste
  • Optional toppings: chopped scallions, red pepper flakes, smoked paprika

Instructions

  1. In a medium saucepan, combine ½ cup rolled oats with 1 cup water or vegetable broth. Bring to a boil over medium-high heat, then reduce to a simmer. Cover with a lid and cook for about 5 minutes, stirring occasionally until oats are creamy but still have a little bite.
  2. While oats cook, heat a non-stick skillet over medium heat with 1 teaspoon olive oil. Crack in the egg gently and cook sunny-side-up for 3-4 minutes until whites are set but yolk is runny, or poach by simmering in water for 3-4 minutes.
  3. Cut ½ a ripe avocado in half, remove the pit, and slice or mash it with a fork.
  4. Transfer cooked oats to a serving bowl. Add a squeeze of fresh lemon juice, a pinch of sea salt, and black pepper. Drizzle with olive oil.
  5. Top the oats with the cooked egg and arrange avocado slices or mash next to it. Sprinkle optional toppings like scallions or red pepper flakes if desired.
  6. Gently stir to combine flavors or enjoy each component separately.

Notes

If oats are too thick after cooking, stir in a splash of water or broth to loosen. Use fresh eggs for best poaching results. Avocado ripeness is key: should be slightly soft but not mushy. Season at the end to preserve brightness of lemon juice and richness of olive oil. Can substitute steel-cut oats (longer cooking time) or use cauliflower rice for low-carb version.

Nutrition

Keywords: savory oatmeal, healthy breakfast, egg and avocado, quick breakfast, low calorie oatmeal, nutritious oatmeal bowl

Find it online: https://islatable.com/healthy-400-calorie-savory-oatmeal-bowl-with-egg-and-avocado-recipe/