Currently my favorite meal, this savory oat dish has balanced macros but tastes like garlic bread. Cooktime is under five minutes.

cost calories net carbs fat fiber protein sugar ~$1.00 480 29 30 5 19 1

Ingredients

microwave-safe bowl

1/2 cup dry rolled oats

1 cup water

garlic / garlic powder

italian seasoning (thyme, rosemary, oregano, basil, marjoram, etc)

1 egg

1 oz grated parmesan/similar

1 tbsp olive oil

Directions

add oats, water, garlic and seasoning to bowl

microwave oats on high for half their cook time, about 2 minutes

remove, crack egg onto oats without breaking yolk

microwave on high for another 1-2 minutes, or until egg white is mostly firm (the hot oats will cook it the rest of the way)

remove. for a firmer yolk, spoon oats over egg, wait about 30 seconds, then scrape off

sprinkle on olive oil and cheese, salt/pepper to taste

Notes

To reduce carbs, halve oats and add frozen vegetables: squash, peas+carrots, and green beans all work well.

For an indulgent dish analogous to mac and cheese, add cheeses of your choice before cooking. Afterwards, stir in a splash of milk or cream (I use powdered heavy cream) instead of the egg, then top with plenty of black pepper.

Similar recipes

Pad Thai Oatmeal is another savory oatmeal, though slightly more complex.

The Oat-Breaded Salmon Burger has a similar flavor profile but adds some crunch and much more protein.