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Breakfast
15 min · 1 servings
Savory Oat Breakfast Bowl
Breakfast should not spike your glucose before 9am.
About this recipe
Sweet breakfasts are the fastest way to set off a glucose roller coaster for the rest of the day. Savory oats sound wrong until you try them. Oats cooked in vegetable broth, topped with an egg and vegetables, deliver stable energy and keep you full for hours.
Method
1
Cook oats in vegetable broth over medium heat, stirring. Add turmeric. Cook 5–7 minutes until creamy.
2
In a small pan, heat olive oil. Wilt spinach 1 minute. Push aside, fry or poach the egg.
3
Bowl: oats base, spinach and tomatoes, egg on top.
4
Season, add microgreens if using.
Why this works
The shift from sweet to savory breakfast is one of the highest-leverage dietary changes for glucose stability. If you currently eat cereal, yogurt with fruit, or toast with jam, your morning glucose curve is working against you. This takes three days to get used to, then it feels normal.
Ingredients
70g rolled oats (not instant)
250ml vegetable broth
1 egg
Handful of spinach
2 cherry tomatoes, halved
0.5 tsp turmeric
Salt and pepper
1 tsp olive oil
Optional: microgreens to top
low-GI
anti-inflammatory
high-fiber
savory