Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Savoury oats with peas, eggs and Parmesan
A warm savoury oat bowl with peas, egg and a Parmesan finish.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the oats thicken in 5 to 6 minutes with this much liquid
- Photograph the finished bowl
- Time
- About 20 min
- estimated
- Serves
- 2
- see below
- Energy
- 325 kcal
- per serving
- Protein
- 20 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten, milk. Check the labels on packaged ingredients:
- rolled oats. UK allergen law lists oats among the cereals containing gluten. If you avoid gluten, buy oats labelled gluten-free.
- Parmesan. Parmigiano Reggiano is made with animal rennet, so it is not vegetarian. Vegetarian Italian-style hard cheeses are widely sold.
Cooking steps
Bring a small pan of water to the boil. Lower in the eggs and simmer for 10 minutes, then move them to a bowl of cold water.
Cooked when: the whites are set and the yolks are firm.
Meanwhile, put the oats, the measured water and the milk in a pan over medium heat. Bring to a simmer and cook for 5 to 6 minutes, stirring often, until thick and creamy.
Stir in the peas and cook for 2 to 3 minutes more, until hot. Take the pan off the heat and stir in most of the Parmesan.
Peel and halve the eggs. Divide the oats between two bowls, add an egg to each and finish with the rest of the Parmesan and the parsley.
The useful detail
Stir most of the cheese into the oats and reserve a little for the surface. Stirred in, it seasons the whole bowl; on top, it is the first thing you taste.
Make it work for you
One serving is A bowl of oats and peas with one egg and half the Parmesan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
A vegetarian Italian-style hard cheese instead of Parmesan
Tastes similar and melts the same way, and it makes the recipe vegetarian. Nutrition is not recalculated; check the pack.
Unsweetened soya milk
Slightly less creamy.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Allergens: Adds soya. The Parmesan still contains milk.
Oats labelled gluten-free
No difference in the finished dish. Nutrition is not recalculated; they are the same grain.
Allergens: Needed if you avoid gluten. UK allergen law lists oats among the cereals containing it.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A savoury porridge for breakfast or a light lunch. The egg, Parmesan and milk bring most of the protein; the oats and peas bring most of the fibre. As written it is not vegetarian, because Parmesan is made with animal rennet; the first swap below changes that.
| Energy | 325 kcal |
|---|---|
| Protein | 20 g |
| Fat | 12 g |
| of which saturates | 5 g |
| Carbohydrate | 34 g |
| of which sugars | 6 g |
| Fibre | 6 g |
| Sodium | 310 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| eggs | 110 g | FDC 171287Egg, whole, raw, fresh | 160 kcal | 14.1 g |
| rolled oats | 70 g | FDC 173904Cereals, oats, regular and quick, not fortified, dry | 265 kcal | 9.2 g |
| water | 350 g | No energy | 0 kcal | 0.0 g |
| milk | 105 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 52 kcal | 3.4 g |
| frozen peas | 100 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 77 kcal | 5.2 g |
| Parmesan | 25 g | FDC 170848Cheese, parmesan, hard | 98 kcal | 8.9 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 654 kcal | 41.0 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Store the oats and the eggs separately. Refrigerate within 2 hours and eat the oats within 3 to 4 days. Hard-boiled eggs keep for 1 week in the fridge, the FDA chart's figure for hard-cooked eggs.
- In the freezer
- Not recommended. Boiled eggs turn rubbery when frozen.
- Reheating
- Reheat the oats with a splash of water, stirring, until they reach 74°C / 165°F, steaming hot throughout. The eggs can be eaten cold.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein per serving
Vegetarian