Savory Mediterranean Oats

Name: Savory Mediterranean Oats
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 servings
Cuisine: Mediterranean
Ingredients: low sodium vegetable broth 1.00 cup low-sodium; sun-dried tomatoes 4.00 large sun-dried tomato halves not oil-packed thinly sliced (do not rehydrate); 1.00 Pinch sea salt or to taste; black pepper 0.13 tsp freshly ground black pepper; or to taste; old-fashioned rolled oats 0.50 cup old-fashioned rolled oats; fresh chives 1.00 tbsp minced; Plain Nonfat Greek yogurt 3.00 tbsp fat-free; 1.00 tbsp fresh basil thinly sliced; goat cheese (chevre) 1.00 tbsp soft goat cheese crumbled

Rolled oats cooked in vegetable broth with sun-dried tomatoes, finished with Greek yogurt, fresh basil, and chives for a savory Mediterranean breakfast.

Glycemic Load: 13.5 (Medium)

319 calories per serving

Serves: 1

Prep: 15 minutes

Cook: 5 minutes

Original recipe: diabetesfoodhub.org

About This Calculation

Savory Mediterranean Oats has a medium glycemic load of 13.5 per serving — moderate blood sugar impact — portion size and meal composition matter.

The primary glycemic load contributors are old-fashioned rolled oats (GL 12.3), sun-dried tomatoes (dry, not oil-packed) (GL 1.0), plain nonfat Greek yogurt (GL 0.2). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.