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Middle Eastern Savory Za’atar Oats & Eggs

351 Calories / 31 g Protein

Just a touch of za’atar brings Arabia home in this savory oat breakfast

Difficulty: Beginner Total Time 25 mins
Servings: 1 Calories: 351
Season: Suitable throughout the year


Not everyone wants their protein-rich oat bran served sweet each and every day. Try your oats savory as presented here for an experience similar to morning grits or dinner rice. This recipe is very mild. Flavor comes exclusively from the roasted red pepper and scallion. So, if you enjoy these 2 ingredients, this may be your new favorite brekkie. If you're looking for a bit more zip, add feta, fat-free parmesan, or drizzle with olive oil. Just be sure to log the additional calories.



  1. Spritz a frying pan with olive oil spray and place the fresh red pepper strips in the pan to blacken on high heat. (If you’re using jarred red peppers, skip this step.) Roast until red peppers are slightly charred, then put aside.

  2. Boil 3 cups water in a small saucepan. Add oats with a big pinch of salt, and stir in egg whites until mixture starts to simmer and whites are well mixed in over low heat for 3-5 minutes. It’s done when oats have absorbed the water and reach your preferred consistency. Taste and adjust salt. Beat in a little boiling water if oats are too firm. Cover and set aside. It may firm up more while covered, so stop cooking when slightly runny.

  3. In a small skillet over medium-high, spritz the pan lightly with olive oil. Fry egg sunny side up.

  4. Put oats in a low bowl and place egg on top. Garnish with strips of roasted pepper. Sprinkle with scallion, red-pepper flakes to taste, and finish with about ½ teaspoon za’atar. Drizzle with olive oil if desired, just be sure to measure and take account of those calories.

Nutrition Facts

Servings 1

Amount Per Serving
Calories 351kcal
% Daily Value *
Total Fat 11g17%
Saturated Fat 3g15%
Cholesterol 186mg62%
Sodium 415mg18%
Potassium 992mg29%
Total Carbohydrate 58.97g20%
Dietary Fiber 15g60%
Sugars 9g
Protein 31g62%

Vitamin A 343 IU
Vitamin C 350 mg
Calcium 9 mg
Iron 58 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


You can add more oat bran to this recipe if you have a big breakfast appetite. Just be sure to add to your daily calorie count.

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