High Protein, Savory Oatmeal Recipe

Get a high protein, savory breakfast with this easy oatmeal recipe!

high protein savory oatmeal recipe photo


Even though all the hype is around smoothie bowls and unicorn toast, I wanted to highlight a how you can update a breakfast classic so it feels just as fancy, without the need to buy crazy or hard-to-find ingredients.
I get it: most oatmeal recipes all end the same way: cinnamon, maple syrup, banana, berries….it can be pretty boring.


And while those smoothie bowls are cool (literally and figuratively), sometimes you just want something with a little more heft, salty/savory quality, and of course, protein.


The problem with regular oatmeal

Oatmeal is a fabulous food: it’s high in fiber, beneficial vitamins, and it’s just plain delicious. However, it’s a little lacking in the protein and fat department. That means that when you eat a simple breakfast of oatmeal and fruit, you get all carbs, resulting in a quick burst of energy that simply doesn’t last.


Even if you appreciate a sweeter oatmeal, it’s important to find ways to add more protein and fat, whether it’s through coconut oil, almonds, peanut butter, or chia seeds.


A needed oatmeal update

In the spirit of “put an egg on it”, I wanted to make a savory oatmeal that’s high in protein and tastes fabulous. Bonus: this breakfast looks and sounds much fancier than it really is, meaning it’s the perfect thing for Sunday brunch.


In my savory oatmeal recipe, we pair oatmeal with a fried egg, tahini, and green onions.


About the ingredients:

Tahini sounds fancy, but it’s essentially peanut butter made with sesame seeds. It results in a creamy, rich topping that pairs perfectly with the egg yolk. Sesame seeds are a great source of zinc and warm your body right up.


Green onions add a burst of fresh flavor.


Chaat masala is an Indian spice blend that adds a sour element that plays perfectly off the creaminess of the other ingredients.



Even though it looks like a lot of steps, it can actually come together in 15 minutes or less. It’s a great way to get your body feeling good for a powerful, focused day.


High Protein, Savory Oatmeal Recipe
Prep time
Cook time
Total time
Serves: 1 bowl
  • 1 cup oats
  • 2 cups water
  • ½ tsp salt
  • 2 tbsp tahini
  • 1 tbsp olive oil
  • 1 egg
  • ½ green onion, chopped
  • ¼ tsp chaat masala
  • more salt to taste
  1. Cook the oatmeal according to the ingredients on the container: bring 2 cups of water to a boil, add the oats and salt, and stir. Let the oats boil for approximately 5 minutes, and then turn down the heat and let sit for another 3-5 minutes.
  2. Meanwhile: fry your egg. Heat olive oil in a skillet, add the egg, and cook to your liking.
  3. Add oatmeal to your bowl.
  4. Top with the egg.
  5. Drizzle with tahini
  6. Add chopped green onion.
  7. Sprinkle with chaat masala.
  8. Serve!



  Thanks for reading, and have a wonderful day,   Sam



What Do You think?

Your email address will not be published. Required fields are marked *