Savory Oatmeal Bowl with Fried Egg and Crispy Tofu
A warm, comforting savory oatmeal bowl topped with golden pan-seared tofu, wilted spinach, and a perfectly cooked fried egg.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Rachael + Lila
Rachael created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
You can prepare the oats and tofu ahead of time; simply reheat and top with a fresh egg in the morning.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a nonstick skillet over medium-high heat at 350°F (175°C). Add the diced tofu and cook for 6 to 8 minutes, flipping occasionally, until golden brown and crispy on all sides. Remove tofu from the skillet and set aside.
Look for: golden brown and crispy on all sides
Tap card to mark done - 02
Bring 1 cup (240ml) of water or…
In a small saucepan over medium heat, bring 1 cup (240ml) of water or low-sodium broth to a gentle simmer. Stir in the rolled oats and a pinch of salt. Reduce heat to medium-low and simmer for 5 minutes, stirring occasionally, until the oats are creamy and liquid is absorbed.
Look for: the oats are creamy and liquid is absorbed
Tap card to mark done - 03
Turn off the heat under the oats…
Turn off the heat under the oats and fold in the baby spinach until completely wilted, about 1 minute.
Look for: completely wilted
Tap card to mark done - 04
Heat the remaining 1 tsp of olive…
Heat the remaining 1 tsp of olive oil in the nonstick skillet over medium heat. Crack the egg into the pan and cook for 3 to 4 minutes until the whites are fully set but the yolk remains runny (or cook longer to desired doneness).
Look for: the whites are fully set but the yolk remains runny (or cook longer to desired doneness)
Tap card to mark done - 05
Transfer the warm spinach oatmeal to a…
Transfer the warm spinach oatmeal to a bowl. Top with the crispy tofu and cooked egg. Sprinkle with pumpkin seeds before serving.
Ready when: everything is assembled and ready to enjoy
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