Take about an hour over the weekend to prep this savory oatmeal, which provides whole grains, vegetables, and 15g of protein per serving. All you need is two minutes to warm it up in the microwave before eating.
Nutrition (per serving)
Calories: 286; protein: 15g; fat: 12g; carbs: 30g
Recipe and photo by Kelli Shallal, M.P.H., R.D., nutrition communications and counseling specialist, author of lifestyle blog Hungry Hobby.
Makes 6 servings
- 1/2 Tbsp butter or ghee
- 5 tsp flour or gluten-free flour blend
- 2 cups reduced fat (2%) milk
- 1 cup cheddar, shredded
- ½ cup Greek yogurt
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic
- 2 cups old fashion oatmeal
- 3 cups chopped cooked broccoli
- 1 egg
- 1/2 tsp baking soda
How to make it
Preheat oven to 350°F. Turn on burner to medium-low and melt butter in a medium non-stick skillet. In a separate bowl, whisk together flour and ½ cup milk until completely smooth.
Add flour mixture to skillet followed by the remaining 1½ cups of milk.
Turn skillet up to medium and heat for 7-10 minutes until sauce mixture is thickened, making sure to whisk constantly. If flour begins to stick to bottom remove from heat and turn it down before returning to heat. You will know your sauce is done when you feel some resistance on your whisk.
Remove from heat and add in Greek yogurt, cheese, and seasonings. Whisk until all the cheese is melted and a smooth creamy sauce is achieved.
In a large bowl combine oatmeal, broccoli, egg, baking soda, and cheese mixture.
Once the mixture is well-combined add it to a greased 8x8" baking dish or 9" cake pan, and bake for 30-35 minutes until it is fully set and an inserted tooth pick comes out clean.
Additionally, you can broil it for 30 seconds to a minute before removing from oven to get an extra-crispy top. Let cool for five minutes and serve.