Mediterranean Diet Savory Oats Healthy Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
Oats are a staple in the Mediterranean Diet, known for their heart-healthy benefits and ability to keep you full and satisfied. While oats are often associated with sweet dishes, this savory recipe offers a delicious twist that’s packed with protein and fiber, making it a perfect Mediterranean diet-friendly option. Not only is it hearty and satisfying, but it’s also quick to prepare, making it an ideal meal for busy mornings or a light dinner.
Why Should You Try This Mediterranean Diet Savory Oats Healthy Recipe?
High Protein: With over 30 grams of protein per serving, this recipe will help keep you full and support muscle health.
High Fiber: The combination of oats and veggies provides a good source of fiber, promoting healthy digestion and keeping you satisfied.
Quick and Easy: Ready in just 15 minutes, this recipe is perfect for a quick, nutritious meal.
Ingredients (Makes 2 Serving)
1 cup Protein Oats
2 slices Swiss Cheese
1 Bell Pepper
1 Shallot
4 Eggs
1 Tbsp Olive Oil
1 Mini Avocado
Nutrition Profile: per 1 serving
Calories: 500 kcal
Protein: 31g
Fat: 35g
Carbohydrates: 25g
Fiber: 9g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Cook the oats according to package instructions. While they’re still hot, add the Swiss cheese and stir until melted and combined.
In a pan, heat half the olive oil and sauté the shallots and bell pepper until softened. Remove from the pan and set aside.
Using the remaining olive oil, cook the eggs to your liking (I recommend sunny side up).
Assemble your plate: start with the oats, add the sautéed veggies on the side, top with eggs, and finish with sliced avocado. Garnish with nigella seeds and a sprinkle of white pepper. Serve and enjoy!
Nutrition Benefits of Oats:
Heart Health: Oats are rich in beta-glucan, a type of soluble fiber that can help reduce cholesterol levels.
Weight Management: High in fiber, oats help keep you full longer, which can aid in weight management.
Blood Sugar Control: Oats have a low glycemic index, which means they release energy slowly, helping to maintain stable blood sugar levels.
Other Mediterranean Diet Salad Recipes:
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