Steel Cut Oats with Spinach & Poached Eggs

steel cut oats with spinach and poached eggs low fat recipe

Steel Cut Oats with Spinach & Poached Eggs
Serves 2
Can be doubled | Can be halved

Being a busy bistro owner/chef, on my feet all day long six days a week, and in my 6th month of pregnancy, I have to keep myself well nourished. Last Saturday morning, after a very busy Friday night dinner rush and only a few hours of sleep before returning to the kitchen at 7am, I needed some serious fuel. And so this delicious “power breakfast” came to be! The oats are rich in complex carbohydrates, spinach is loaded with iron and other important minerals, and the eggs provide a nice protein boost. One great thing about steel cut oats – you can cook up a larger batch and keep it in the fridge for a few days – single portions are easy to reheat. Just put some cooked oats in a pot with a little bit of water, stir on medium heat until hot, and serve. Try this savory combination in place of the more traditional sweet versions of oatmeal for a change, and you just might become hooked. I am!     ~ Susan


1/2 cup dry steel cut oats – we use Bob’s Red Mill brand, the best we’ve ever had
1 1/2 cups water
1/8 teaspoon sea salt
3 cups tightly packed baby spinach leaves
4 eggs
sea salt & freshly ground black pepper to taste
chopped scallions for garnish
hot sauce for extra flavor – try Frank’s Red Hot sauce, it’s one of our faves!


Bring the 1 1/2 cups water to boil in a small pot with lid. Add steel cut oats and the 1/8 teaspoon sea salt, stir well, reduce heat to a very low simmer, cover and cook for about 30 minutes, until oats are done to your liking.

A few minutes before oats are done cooking, boil enough water in a medium saucepan to poach the four eggs. I like my poached eggs on the very soft side but a good rule of thumb is to give them about three minutes in the poaching water which will yield partially cooked yolks while still being somewhat soft.

Stir the spinach leaves into the steel cut oats, add a couple of tablespoons of water if necessary to help them mix in, and let the mixture sit, covered, with the heat turned off, for a couple of minutes.

Spoon the oat-spinach mixture into two serving bowls and top each with two poached eggs. Garnish with the chopped scallions and let each person add salt, pepper and hot sauce to their own taste.

Serving Suggestion:

This is truly a meal in a bowl! Start it off with some fresh fruit, add a cup of your favorite tea or coffee and you’ve got an excellent power breakfast to keep you going all morning long.

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4 thoughts on “Steel Cut Oats with Spinach & Poached Eggs

  1. what kind of oil do you use?
    canola? grapeseed?

    My favorite breakfast is yellow corn grits served in a soup plate with lightly steamed swiss chard. The red stalks look beautiful and make this a truly colorful and tasty and healthful breakfast. I squirt some olive oil over all. And, yes, a poached egg on top would be fine. especially sprinkled with a little parmesan cheese!
    I sometimes put a whole egg/ in shell in the pan with the steaming chard and let it go for 6 minutes. Presto, voila! perfect egg, perfect chard, lovely breakfast!

  2. hi nina! as far as oils, it depends on what i’m doing with it – olive oil is defintely a popular one in our kitchen, so is unrefined sunflower oil (for salad dressings especially). i use grapeseed oil only if it’s imported from spain or other european country (where the restrictions are much greater on spraying crops). unfortunately the US laws allow for crops such as grapes to be massively sprayed with pesticides and other unfavorables for the human body, and those residues accumulate in the seeds, where all the oils are…

  3. Great idea with spinach, hadn’t thought of that. I like to make a 4 serving pot and save 3 for later, I heat in micro and add a poached egg. This is a great quick breakfast or lunch. I will have to try spinach next time 🙂

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