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Mediterranean Diet Jalapeño Cheddar Savory Oatmeal Recipe

Mediterranean Diet Jalapeño Cheddar Savory Oatmeal Recipe By Registered Dietitian Maya Oueichek, MBA, RDN

Are you tired of the same sweet oatmeal every morning? Well, switch up your breakfast routine with this Mediterranean Diet Jalapeño Cheddar Savory Oatmeal! Sweet oats might not be everyone's cup of tea, and this savory twist is a delightful alternative. It's a fun new recipe to experiment with, bringing health and flavors to your breakfast table.

Mediterranean Diet Jalapeño Cheddar Savory Oatmeal Recipe

Why you should try this Mediterranean Diet Jalapeño Cheddar Savory Oatmeal Recipe?

Protein-Packed Breakfast: Start your day with a protein boost from the egg, oats, and cheddar cheese. This combination provides sustained energy, keeping you full and satisfied until your next meal.

Low-Sodium Recipe: Enjoy a flavorful breakfast without the worry of excess sodium. This savory oatmeal recipe prioritizes taste without compromising your sodium intake. It's a heart-healthy option that aligns with your dietary goals if you are on a low-sodium diet.

Easy Recipe: This Mediterranean Diet Jalapeño Cheddar Savory Oatmeal is a breeze to whip up, making it the perfect choice for a quick and delicious breakfast. With simple steps and readily available ingredients, it's a hassle-free way to add variety to your morning routine.

Fiber-Rich: With old-fashioned oats taking the spotlight in this recipe, it becomes a fiber-rich powerhouse. Oats play a key role in promoting a healthy digestive system, ensuring you stay satisfied and energized throughout the morning. It's not just a delicious way to start your day; it's a flavorful fueling of essential nutrients and dietary fiber!


Mediterranean Diet Jalapeño Cheddar Savory Oatmeal Recipe

  • 1/2 cup old-fashioned oats

  • 1 cup water

  • 1/4 cup grated cheddar cheese

  • Jalapeños (to taste), sliced

  • 1/4 Avocado

  • 1 egg

  • 1/2 tbsp extra virgin olive oil

  • Garlic (to taste)

  • Green onion (for garnish)

  • Black pepper (to taste)

  • Optional*: Hot sauce, I'm using my homemade fermented hot sauce

Total Nutrition:

Calories: 450 kcal per serving

Protein: 20g

Fat: 28g

Carbohydrates: 35g

Fiber: 7g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.


  1. In a skillet, sauté garlic in olive oil until fragrant.

  2. Add old-fashioned oats to the skillet and stir until combined with the garlic-infused oil.

  3. Pour in water and let the mixture simmer for 5 minutes, allowing the oats to absorb the liquid.

  4. Stir in cheddar cheese and jalapeño.

  5. Assemble your savory oatmeal by topping it with a fried egg, sliced green onions, creamy avocado, and a sprinkle of black pepper.

  6. For an extra punch of flavor, consider adding a side of hot sauce. Enjoy your Mediterranean Diet Jalapeño Cheddar Savory Oatmeal!

Feel free to adjust the timing and quantities based on your preferences. Enjoy your delicious and nutritious breakfast!

Nutrition Benefits of Oats :

Heart Health: Oats contain beta-glucans, which help lower cholesterol levels and promote heart health.

Rich in Fiber: Oatmeal is an excellent source of soluble fiber, aiding digestion and providing a lasting feeling of fullness.

Nutrient Powerhouse: Oats are packed with essential nutrients like vitamins, minerals, and antioxidants, contributing to overall well-being.

Other Mediterranean Diet Breakfast Recipe:

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Jan 27
Rated 5 out of 5 stars.

Delicious 🤤

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