Savory Egg & Oat Bowl
Ingredient allergen flags: Egg; Milk
Check actual labels and cross-contact. Allergen guidance and swaps
A savory alternative makes the same low-cost oats useful beyond sweet breakfasts.
Ingredients
- 1 cup (80 g) rolled oats
- 2 cups (480 g) water
- 4 large eggs (200 g total without shells)
- 3 1/2 oz (100 g) frozen spinach
- 1/4 cup (30 g) shredded cheddar
- 1 tsp (4.5 g) olive oil
Method
- Simmer oats in water for 5-6 minutes. Cook spinach separately according to its package; drain.
- Heat oil in a skillet. Scramble beaten eggs until firm and 160°F. Season with salt and pepper to taste.
- Divide oats, spinach and eggs between bowls; top with cheese.
Allergy / dietary substitutions
Egg: replace eggs with cooked beans. Milk: omit cheese or choose a tolerated milk-free cheese; check for nuts/soy. Reheat beans fully.
Training-day additions
Add fruit and milk.
Store / pack
Refrigerate promptly in shallow covered containers; use within 3 days. Pack cold with two ice sources. See kitchen safety on Keep good food safe.
Approximate nutrition / serving
390 kcal · Protein 25 g · Carbohydrate 30 g · Fat 20 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Check oat packaging for your allergens; for celiac disease use a suitable gluten-free product.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F1: USDA FSIS: Leftovers and Food Safety
- F4: USDA FSIS: Keeping Bag Lunches Safe
- F5: FoodSafety.gov: Safe Minimum Internal Temperatures
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 1 cup (80 g) rolled oats — USDA SR Legacy FDC 169705; 80 edible g
- 2 cups (480 g) water — USDA SR Legacy FDC 173647; 480 edible g
- 4 large eggs (200 g total without shells) — USDA SR Legacy FDC 171287; 200 edible g
- 3 1/2 oz (100 g) frozen spinach — USDA SR Legacy FDC 169287; 100 edible g
- 1/4 cup (30 g) shredded cheddar — USDA SR Legacy FDC 173414; 30 edible g
- 1 tsp (4.5 g) olive oil — USDA SR Legacy FDC 171413; 4.5 edible g
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