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A Healthy and Balanced Breakfast Recipe

Updated on May 23, 2013
Oatmeal, spinach and egg cup for a healthy and balanced breakfast (the egg is a tad overcooked but it still tasted delicious)!
Oatmeal, spinach and egg cup for a healthy and balanced breakfast (the egg is a tad overcooked but it still tasted delicious)! | Source

The Importance of Breakfast

You have heard it once and you will hear it again: breakfast is the most important meal of the day. Breakfast is indeed the most important meal of the day for multiple reasons. First, eating breakfast within an hour of waking allows the body to end the catabolic state (muscle breakdown) that happens naturally during periods of sleep. Eating a full and rounded breakfast with a complex carbohydrate, a fat source, and a quick digesting protein with end the catabolic state and put the body back in its anabolic state that allows the body's muscle to rebuild and strengthen itself throughout the day. Second, breakfast will fuel the body and mind with necessary fuel to get through a busy and hectic day. Third, breakfast helps one control their current weight (and will even aid in weight loss goals). Eating a healthy and balanced breakfast help prevent cravings throughout the entire day, and also helps one curb hunger later on. Breakfast creates so many health benefits for everyone who chooses to consume healthy food during the first hour of waking up. Stop skipping breakfast and reap the benefits it has to offer!

Oatmeal, Spinach and Egg Cup

Prep time: 5 min
Cook time: 30 min
Ready in: 35 min
Yields: makes 1 serving

Ingredients

  • 1/2 cup Old Fashioned Oats, (35-40 grams)
  • 1/3 cup Spinach, (chopped and frozen)
  • 1 Whole, Large Egg
  • Water
  1. Put ½ cup of oats in a small dish that can be safely baked.
  2. Add some water to the oats (just enough to completely saturate the oats).
  3. Bake the oats in a toaster oven for 10 to 15 minutes on 350-400 degrees.
  4. Take out of the toaster oven and add spinach to the top of oats.
  5. Bake again for 5 minutes (or until the spinach is no longer frozen).
  6. Take out and crack a whole large egg over the top.
  7. Bake again for another 5-10 minutes until the egg white is fully cooked and the yolk is still runny. If you want a firm yolk back for an additional 5 minutes.
  8. Let cool and enjoy!
Fresh out of the toaster oven
Fresh out of the toaster oven | Source
Holds together when you take out out of the dish.
Holds together when you take out out of the dish. | Source
A peek inside the middle. This one had a firm yolk (I accidentally overcooked it, I would have preferred a runny yolk, but it still tasted delicious).
A peek inside the middle. This one had a firm yolk (I accidentally overcooked it, I would have preferred a runny yolk, but it still tasted delicious). | Source

Need a Quick Breakfast?

If you need a quick and easy breakfast due to reasons such as oversleeping, a busy schedule, or children taking up your precious morning time, you are in luck! This recipe can be made quickly and easily for days where you have very little to no time to spare in the kitchen cooking. This recipe can be easily made in the microwave.

  1. Use all of the same ingredients.

  2. Put the oats and water in a microwave safe dish.

  3. Microwave for 30 seconds.

  4. Add spinach. Microwave for 30 seconds.

  5. In a fry pan, add some cooking spray to the pan, fry an egg (the white cooked, the yolk runny).

  6. Add fried egg to the top of oatmeal and spinach.

  7. Eat and enjoy!

The quick and easy version.
The quick and easy version. | Source
A peek inside. The yolk turned out perfect! and the oatmeal soaked up the runny yolk and tasted amazing!
A peek inside. The yolk turned out perfect! and the oatmeal soaked up the runny yolk and tasted amazing! | Source
Nutrition Facts
Serving size: 1 cup (105g)
Calories 225
Calories from Fat72
% Daily Value *
Fat 8 g12%
Saturated fat 2 g10%
Carbohydrates 28 g9%
Sugar 2 g
Fiber 4 g16%
Protein 12 g24%
Cholesterol 186 mg62%
Sodium 82 mg3%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Note

If you are worried about too much cholesterol in your diet, you can make these cups with egg whites only (or liquid eggs).

You can also make several helpings in a muffin tin to provide the whole family with a delicious, balanced and healthy breakfast!

Feel free to add spices and extra veggies for more of a flavor and vitamin boost!

Rate the Recipe

5 stars from 2 ratings of Oatmeal, Spinach and Egg Cup

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    • Derkia Thomas profile image

      Derkia Thomas 4 years ago from Tallahassee, Fl.

      This looks delicious! I cannot wait for tomorrow morning!

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      I'm glad everyone likes this recipe! I think it is super delicious (but it takes some special tastes buds to enjoy healthy food sometimes)!

      Mhatter99, maybe I got inside your head and made a special recipe just for you, who's to know if that's untrue? Muahahaha!

      Randi (btrbell) I'm glad you learned something new! I have to give credit where it is due though, my boyfriend has drilled that fun fact into my head since I tend to not eat breakfast for several hours after waking up, and for the past few days/week I have been eating breakfast within the first hour and it actually helps with energy, motivation, exercise, and curbing unhealthy cravings.

    • rose-the planner profile image

      rose-the planner 4 years ago from Toronto, Ontario-Canada

      Mmmmmmm........this looks amazing and delicious! I have got to try this. Great recipe thanks for sharing. Take care.

    • StitchTheDamned profile image

      StitchTheDamned 4 years ago from Clifton Park, NY

      Oh this looks delicious!

    • btrbell profile image

      Randi Benlulu 4 years ago from Mesa, AZ

      Gret recipe and another lesson learned for me. While I thought I knew all the benefits of eating a healtrhy breakfast, I do not remember learning how it ends the catabolic state. Thank you! Great hub and yummy looking recipe! Up+ and pinning!

    • Mhatter99 profile image

      Martin Kloess 4 years ago from San Francisco

      looks like this was made for me

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      I have to say, I have never thought of having oatmeal and an egg together! I will have to try this. Thanks for sharing with us, and have a great weekend!

    • Abby Campbell profile image

      Abby Campbell 4 years ago from Charlotte, North Carolina

      Yummy! Great recipe, JamiJay! Thank you for posting this! Pinning this right now. :-)