Savory Oats

By Johanna Keigler

I’ve always been a savory breakfast kind of person––I ate a fried egg on toast every morning for years! And yet, I also love oatmeal and that warms-your-soul feeling you get while you eat it. When I discovered savory oats, I was so excited to combine my two favorite types of breakfast! Making a bowl of oats savory opens up endless doors: you can add in veggies to make it more nutritious or make a gourmet dinner out of it with a variety of savory flavors. With the cold dark winter to come, savory oats will be my go-to food to keep warm.

One of my favorite things about oats is how nutritious they are. They give you protein, energy-providing carbohydrates, and fiber to start your day. Adding coconut milk or nut butter can also add some brain-boosting fats. On top of that, oats supply you with minerals (like iron), vitamins (some of those B vitamins), and antioxidants. The best thing about savory oats is you can add vegetables or extra protein like eggs or lentils. Overall, savory oats are a great way to make the most out of the most important meal of the day.

THE BASICS

½ cup oats (rolled or instant)

1 cup liquid (½ cup water and ½ cup milk, or substitute broth)

Pinch of salt

Optional: ground flax for fiber and Omega-3s


All you need is 1 part oats to 2 parts liquid. Water works just fine, or any kind of milk (try oat milk for some oat-ception). A broth of your choosing gives you a more hearty umami flavor. For extra-filling oats, I use a liquid with some fat like canned coconut milk. To add extra protein, whip up an egg and cook it right in with your oats. 


Now add some flavor… 


MUSHROOM EGG SCALLION OATS

  • Sliced Mushrooms

  • Cooking oil

  • 1 Egg

  • Chopped fresh scallions

  • Soy sauce to taste (1 tsp)

  • Chili flakes + sesame seeds

  • Optional: sautéed greens like kale or bok choy


Sauté mushrooms in oil until tender. Fry the egg in the same pan, or poach it in the oats. Meanwhile, cook the oats, (for this recipe I like to use vegetable broth in place of water. 

Transfer oatmeal to a bowl and top with mushrooms, egg, scallions, soy sauce, chile flakes, and sesame seeds.


TAHINI AVOCADO SPINACH

  • ½ avocado

  • Handful spinach

  • Pumpkin seeds and/or sprouts (for crunch)

  • Pomegranate seeds or grapefruit slices

  • Tahini

  • Lemon slice 

  • Optional: shredded zucchini cooked in the oats

Add the spinach into the oats a minute before they’re done to wilt it. Then top with avocado slices, seeds/sprouts, and pomegranate/grapefruit. Whisk together tahini and a bit of lemon juice, then drizzle it on your oats.

BUTTERNUT SQUACH GOLDEN OATS

  • Butternut squash (or sweet potatoes/carrots/pumpkin)

  • Turmeric, Cinnamon, Nutmeg, Cumin, fresh ground black pepper

  • Grated fresh ginger

  • Sunflower butter

  • Optional: stir in cream cheese or cooked lentils while making oats for extra protein


Roast chunks of butternut squash tossed with oil, salt, and pepper at 400 for 25-30 minutes until tender. Cook the oats with the grated ginger and spices stirred in (more turmeric/cumin/pepper for a stronger savory-curry flavor or more cinnamon for a sweeter-spice flavor). Top with roasted squash and sun butter. 



More flavor combinations

  • Rosemary + olive oil

  • Black pepper + parmesan

  • Shredded zucchini + sundried tomatoes + pesto

  • Corn + beans + cheese

  • Figs + goat cheese + balsamic reduction

  • Everything Bagel Seasoning + Cream cheese

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