Oat bowl with fried egg

Oat bowl with fried egg: a savoury bowl with oats, organic egg, baby spinach, spring onion and a little cheddar or hard cheese.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 340 kcal per serving
• Protein: 18 g
• Fat: 14 g
• Carbs: 32 g

Ingredients

• 1 large organic egg
• 1 spring onion
• 1 handful of baby spinach
• 60 g porridge oats
• 1 tbsp grated cheddar or vegetarian hard cheese (Parmesan-style)
• 200 ml vegetable stock
• 1 tsp butter
• Pepper
• A few drops of soy sauce or Maggi

Method

You’ll need: frying pan · saucepan · chopping board · knife · grater

1. Briefly dry-toast the oats in a small pan until they smell slightly nutty. Pour in the vegetable stock, bring to the boil and simmer over a low heat until creamy.
2. Shortly before the end, stir in the baby spinach until it wilts. Stir in the cheese and a few drops of soy sauce or Maggi and season with pepper.
3. Spoon the savoury oat porridge into a bowl and let the steam escape briefly. Meanwhile, heat a small frying pan.
4. Put the butter in the pan and carefully crack in the egg. Fry over a gentle heat until the egg white is set and the egg yolk is still soft.
5. Slice the spring onion into thin rings. Carefully lift the fried egg out of the pan.
6. Top the bowl with the fried egg and serve with spring onion and freshly ground pepper. Only break the egg yolk at the table so it mixes into the porridge.

Good to know

For me, savoury porridge is real comfort food. Warm, creamy and with a soft yolk on top, the bowl is simple but still special.

Swaps

Cheddar/hard cheese → cottage cheese or skyr (more protein, milder) Vegetable stock → homemade vegetable stock (usually fewer additives) Soy sauce/Maggi → coconut aminos or simply more salt plus pepper (usually fewer additives) Butter → ghee (more stable at high heat, stronger flavour)

Allergens

Contains egg, milk, oats (gluten unless certified gluten-free) and, depending on the seasoning sauce, soya; Maggi seasoning and classic soy sauce also contain gluten; suitable for children if mildly seasoned, and during pregnancy cook the egg until both the white and the yolk are firm. Contains: gluten (oats), soya.

Frequently asked questions

What's in oats nutritionally?

Oats provide complex carbohydrates, fibre and some protein, plus minerals such as manganese, magnesium, iron and zinc.

Which nutrients does the egg bring to the bowl?

An egg contains protein as well as choline, vitamin B12, selenium and iodine. The yolk also contains fat-soluble vitamins such as vitamin A and vitamin D.

What happens to baby spinach when you cook it?

It wilts, becomes milder in flavour and is easy to stir into the bowl.

Do soy sauce or Maggi make sense nutritionally?

Both mainly bring seasoning and sodium. Depending on the product, soy sauce also contains flavour compounds from fermentation.

What's the difference between cheddar and hard cheese in terms of nutrients?

Both provide protein and calcium; hard cheese is usually matured for longer and so more concentrated in flavour. Salt and fat content differ a little depending on the type.