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
  • .5 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 1-2 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.

  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)