Recipes › Savoury Masala Oats with Eggs (North Indian Style)

breakfast

Savoury Masala Oats with Eggs (North Indian Style)

A savoury Indian breakfast porridge made from rolled oats cooked with whole spices, onions and tomatoes, served with a side of pan-fried eggs. Inspired by North Indian breakfast traditions.

menopausehigh-proteinsugar-free
35 min 4 servings easy

Why this recipe works

Rolled oats provide sustained energy and fibre, while the traditional masala spice blend (cumin, turmeric, coriander) aids digestion and adds authentic flavour without added sugars. Eggs contribute complete protein and choline, which supports cognitive function during menopause. The combination of whole grains and protein creates a balanced meal that sustains appetite through the morning.

Ingredients

Method

  1. Heat 2 tablespoons of ghee in a large heavy-bottomed saucepan or deep frying pan over medium heat. When hot, add 2 teaspoons of cumin seeds and let them crackle for 30 seconds until fragrant.
  2. Add the diced onion and cook, stirring often, until softened and turning golden at the edges, about 4-5 minutes.
  3. Add the diced tomato, turmeric powder, coriander powder, salt and black pepper. Stir well and cook for 3-4 minutes until the tomato softens and breaks down and the raw spice smell disappears.
  4. Pour in 1200ml of water and bring to a boil over medium-high heat. Once boiling, add the rolled oats slowly, stirring constantly to prevent lumps.
  5. Reduce heat to low and simmer for 12-15 minutes, stirring frequently, until the oats are soft and the porridge reaches a thick, creamy consistency. The mixture should hold its shape on a spoon but still pour slowly. Add a splash more water if it becomes too thick.
  6. While the oats are cooking, heat the remaining 2 tablespoons of ghee in a separate non-stick frying pan over medium heat. Once hot, carefully crack the eggs into the pan and cook until the whites are set but the yolks remain soft, about 4-5 minutes. Season lightly with salt and pepper.
  7. Divide the masala oats into four serving bowls. Top each bowl with 2 fried eggs. Serve immediately while hot.

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