Savory Spinach Steel Cut Oatmeal

8 45 426
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Savory Spinach Steel Cut Oatmeal
Health Rating


2 cup Partly skimmed milk, 2% M.F. (or unsweetened soy milk)
2 cup Water, filtered
1 cup Steel cut oats, dry
4 cup Spinach
1/4 tsp Sea salt, fine
8 medium egg Egg
1 cup Grape tomatoes
4 tbsp hulled Hemp seeds, shelled


  1. In a pot on the stove, bring milk and water to a boil over high heat. Add steel-cut oats and return to a boil.
  2. Reduce the heat to low and stir ever couple of minutes- it should barely bubble. Simmer for 20-25 minutes, until the oats are tender and creamy but still have a bit of a bite.
  3. Chop the spinach a bit and add it to the pot along with the sea salt or Herbamere. Give everything a stir and let the spinach wilt for a few minutes while you prepare the eggs.
  4. Fry your eggs to your liking and slice up the grape tomatoes.
  5. Assemble bowls by portioning ¼ of the oat mixture into a bowl, topping it with a fried egg, sliced tomatoes, and a sprinkle of hemp hearts.


To make this recipe Dairy-Free - use soy milk instead of cow's milk


contains soluble fiber called beta-glucan which may hep to reduce the blood sugar and insulin response

Nutrition Facts

Per Portion

Calories 426
Calories from fat 174
Calories from saturated fat 38
Total Fat 19.4 g
Saturated Fat 4.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 5.2 g
Cholesterol 349 mg
Sodium 309 mg
Potassium 718 mg
Total Carbohydrate 36 g
Dietary Fiber 5.7 g
Sugars 8.2 g
Protein 26.7 g

Dietary servings

Per Portion

Grain 0.9
Meat Alternative 1.4
Milk 0.5
Vegetables 1.5

Energy sources

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