Breakfast · Beginner · 12 min

Savory spinach oats

A warm bowl of oats with spinach, cottage cheese and a peppery finish.

Microwavevegetarian5 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Elena Leya / Unsplash · Illustrative photo

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

50 g Rolled oats, dryExplore this ingredient →
180 g 2% milk, unfortifiedFortified milk will have different vitamin values.Explore this ingredient →
50 g SpinachExplore this ingredient →
100 g 2% cottage cheese, vegetarian-labelledExplore this ingredient →
0.3 g Ground black pepperExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Cereals containing gluten, Milk

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Large microwave-safe bowl · Microwave · Spoon · Knife · Chopping board · Oven gloves

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Wash and roughly chop the spinach. Put the oats and milk in a large microwave-safe bowl.
Cook according to the oat packet, stirring partway through. Use oven gloves when handling the bowl.
Stir in the spinach and microwave briefly until wilted and the mixture is hot throughout; stir again to distribute heat.
Let the bowl stand, then spoon on the cottage cheese and pepper.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy373 kcal

Protein24.4 g

Dietary fibre6.2 g

Total sugars13.8 g

Total fat9.3 g

Carbohydrate (by difference)49.3 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate130.05 µg

Vitamin A (RAE)352.98 µg

Folate (DFE)130.05 µg DFE

Choline, total75.7 mg

Vitamin D (D2 + D3)0 µg

Retinol116.6 µg

Isoleucine1.2 g

Leucine2.2 g

Lysine1.8 g

Cystine0.34 g

Valine1.5 g

Arginine1.1 g

Histidine0.66 g

Aspartic acid2.2 g

Serine1.4 g

Total monounsaturated fatty acids2.5 g

Total polyunsaturated fatty acids1.4 g

Niacin1.19 mg

Pantothenic acid1.76 mg

Vitamin B-60.27 mg

Calcium403.83 mg

Potassium840.99 mg

Zinc3.46 mg

Water292.9 g

Iron3.68 mg

Magnesium137.81 mg

Phosphorus545.57 mg

Sodium435.16 mg

Copper0.31 mg

Manganese2.34 mg

Vitamin C14.41 mg

Thiamin0.36 mg

Riboflavin0.76 mg

Folate, total130.05 µg

Vitamin B-121.42 µg

Tryptophan0.32 g

Threonine0.98 g

Methionine0.54 g

Phenylalanine1.2 g

Tyrosine1.1 g

Alanine0.96 g

Glutamic acid5.4 g

Glycine0.72 g

Proline2 g

Cholesterol26.4 mg

Total saturated fatty acids4.1 g

Alpha-tocopherol1.36 mg

Vitamin K (phylloquinone)243.35 µg

Beta-carotene2,834.53 µg

DHA0 g

EPA<0.01 g

Total trans fatty acids0.22 gKnown subtotal · 1 ingredient value missing

Selenium31.36 µg

Sucrose0.55 g

Glucose0.07 g

Maltose0.02 g

Fructose0.09 g

Lactose12.9 g

ALA0.02 gKnown subtotal · 2 ingredient values missing

Fluoride6.22 µgKnown subtotal · 3 ingredient values missing

Starch29 gKnown subtotal · 4 ingredient values missing

Linoleic acid0.15 gKnown subtotal · 3 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Rolled oats, dry — FDC 173904Cereals, oats, regular and quick, not fortified, dry
2% milk, unfortified — FDC 172205Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Spinach — FDC 168462Spinach, rawOpen this exact food in the atlas →
2% cottage cheese, vegetarian-labelled — FDC 172182Cheese, cottage, lowfat, 2% milkfat
Ground black pepper — FDC 170931Spices, pepper, black

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.