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
~$1.001 480 29 30 5 19 1


  • 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


  • 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


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.

  1. rolled oats $2.50/42oz (store brand, local grocery), garlic powder $8.94/26oz (McCormick, Amazon), italian seasoning $4.98/6.25oz (McCormick, Amazon), large egg $1.69/dozen (Sauder’s large grade A, Trader Joe’s), parmesan cheese $7/lb (Trader Joe’s, Trader Joe’s), olive oil $15/45oz (California Olive Ranch, Walmart)