I'm a Food Writer & This Easy, High-Protein & High-Fiber Breakfast is My Morning Staple

As a person who has struggled with binge eating, I have to start the day by eating a meal that's balanced, healthy and—most importantly—filling. Breakfast is often the defining factor for the rest of my food choices in a day and for how well I can react to my hunger cues. Of course, medical intervention and healthy habits like exercise and smart grocery shopping have helped, but nothing has been more effective for satisfying my cravings than following an overall balanced eating pattern. That's why this Savory Oatmeal with Tomato & Sausage has been such a surprising game changer.

I grew up in the South, where the argument over sweet versus savory was always held in reference to grits. Not once did I consider that you could make a savory dish featuring oats, but now I'm staunch in my position: The savory version tastes way better to me! Plus, I feel it's easier to customize savory oats as a complete and healthy meal option that keeps me full, whereas sweet oats frequently lean towards creamy and/or high-added-sugar add-ins that don't satisfy my hunger for as long and can lead to cravings.

This particular bowl of oats is my perfect medley of flavors. First and foremost, I love the base that's made with oats cooked in veggie broth. The depth of flavor is unmatched for breakfast, and I genuinely love it even more when I'm using extra-thick rolled oats like the ones from Bob's Red Mill. Also, the cooked sausage is a simple addition that brings a super savory flavor to the meal while packing on the protein, too. And sorry tomato haters, but the addition of tomatoes is a non-negotiable source of acidity to help balance the dish (but I suppose you could use a splash of citrus juice, vinegar or pickled onions instead). Lastly (and arguably the best part) is that I can alter this recipe based on what I'm in the mood for and the ingredients I already have in my kitchen.

Tips for Getting Creative With This Easy Savory Oatmeal Recipe

Add scrambled eggs for a boost of protein.

In my eyes, tomato and egg are one of the culinary universe's inseparable pairs of fraternal twins, like chocolate and peanut butter. The two ingredients come together to make unforgettable dishes, such as FanQie Chao JiDan (Chinese Tomato & Egg Stir-Fry) and Shakshuka with Roasted Tomatoes. It only made sense to me that I needed to reunite the two in this dish, and it's a match made in heaven.

You might assume the egg and oats would be too soft together, but they're actually quite complimentary. Plus, one scrambled or fried egg adds 6 grams of protein to this already-energizing breakfast.

Use different meats or meat alternatives.

I literally make this recipe multiple times a week. However, it's helpful for me to add variation so that I don't get bored with my meal plans (I've found that this can prompt me to choose foods that don't align with my goals). I make sure to keep different flavors of cooked beef, chicken, pork and turkey sausage in my fridge, but my favorite is the Field Roast Apple & Maple Plant Sausage (buy it: $6.29 for 12, Target). It tends to be less greasy than the average link and can keep in your refrigerator for longer. And if you don't eat meat, meat alternatives or beans would also be a nice addition.

Switch out the pine nuts.

I live with a person who has a nut allergy, so we intentionally avoid foods like pine nuts. Instead, we rely heavily on sunflower seed products. For this breakfast, I like to sprinkle in some toasted sunflower kernels. The seeds give the dish a nutty flavor similar to pine nuts with a bit of added crunch.

Try making this dish yourself, and put your own twist on it! Maybe you'll find that it's your new favorite breakfast, too. However, if you're still a skeptic or just not a fan of savory oats, there are plenty of other options for incorporating the hunger-crushing whole grain into your morning routine, such as making a hearty jar of overnight oats or some grab-and-go muffins.

Try these next: 12 Savory Oatmeal & Porridge Recipes for a Filling Breakfast