Savory Breakfast Oats with Seeds and Eggs
Creamy steel-cut oats stirred with chia and flax seeds, topped with fresh blueberries and two warm over-easy eggs. A perfectly balanced savory-sweet morning bowl that keeps you full for hours.
Prep
5 min
Cook
25 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Candice + Lila
Candice 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
25 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Prep Ahead: You can cook a larger batch of steel-cut oats ahead of time and store them in the fridge. When ready to eat, reheat a single serving with a splash of water, then stir in the seeds, blueberries, and freshly cooked eggs.
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 6 steps complete
Next: Bring water to a gentle boil
- 01
Bring water to a gentle boil
In a small saucepan over medium heat, bring water to a gentle boil. Add the steel-cut oat and a small pinch of salt, then reduce heat to low, cover, and let simmer for 20 to 25 minutes, or until the oats are tender and creamy.
Look for: the oats are tender and creamy
Tap card to mark done - 02
Remove the saucepan from the heat
Once the oats are cooked, remove the saucepan from the heat. Stir in the milled flax seed and chia seed, allowing them to absorb the remaining moisture and thicken the oats for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 03
Gently fold the fresh blueberry into the…
Gently fold the fresh blueberry into the warm oat mixture.
Tap card to mark done - 04
Heat a small non-stick skillet over medium-low…
Heat a small non-stick skillet over medium-low heat and warm the olive oil.
Tap card to mark done - 05
Crack the large egg into the skillet
Crack the large egg into the skillet. Cook for 2 to 3 minutes until the white is set but the yolk is still runny, then flip carefully and cook for an additional 30 seconds.
Look for: the white is set but the yolk is still runny, then flip carefully and cook for an additional 30 seconds
Tap card to mark done - 06
Transfer the warm oat mixture to a…
Transfer the warm oat mixture to a serving bowl and top with the over-easy eggs to serve immediately.
Ready when: everything is assembled and ready to enjoy
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