My Favorite Savory Oatmeal Recipe

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Did you know it’s National Oatmeal Month? Oatmeal is one of my go-to breakfast options because it’s quick, healthy, and tasty! Many people think of oatmeal as a sweet breakfast, but I actually prefer it as a savory dish. Today, I’ll share with you the health benefits of oatmeal, plus my recipe for savory oatmeal.

Nutrition

1/2 cup dry old fashioned oats contain:

• 190 calories

• 3 grams of fat

• 0 grams of sodium

• 33 grams of carbohydrate

• 5 grams of fiber

• 0 grams of added sugar

• 6 grams of protein

Oats are also a great source of several vitamins and minerals, including manganese, iron, B vitamins, magnesium, and copper.

Health benefits of oatmeal

Cholesterol

Because it’s a great source of fiber, oatmeal is a heart-healthy breakfast choice and studies have shown that it can lower cholesterol levels. It is a much healthier option than most cold breakfast cereals, which are often lower in fiber and contain added sugar.

Diabetes

Oatmeal can be a great breakfast option for people with diabetes, though because it is a higher carb food it should be paired with a protein source to prevent a spike in blood sugar levels. Oatmeal does contain some protein, but adding an egg, a few tablespoons of hemp hearts or a spoonful of peanut butter helps to keep blood sugar levels more stable.

Digestion

The fiber content in oats is great for digestive health. High fiber foods can help keep you regular and prevent constipation.

If you need to avoid gluten for health reasons, then you’re in luck! Oats are naturally gluten-free but can be easily contaminated with gluten during processing. If you need to avoid gluten, be sure to purchase oats that are certified gluten-free.

Weight Management

Oatmeal when paired with a source of protein can be a very filling breakfast. Eating a breakfast high in fiber, protein, and healthy fat may help you eat less later in the day which can lead to weight loss.

Cooking oatmeal

There are many different ways to cook oatmeal, but I prefer the microwave because it’s quick and requires only one bowl! Just make sure the bowl is tall enough so the oatmeal doesn’t go over the sides and make a mess in your microwave.

Toppings for savory oatmeal

There are a lot of different things you can add to savory oatmeal, such as:

• Eggs - I prefer them fried with the yolk a little runny, but scrambled, poached, or hard-boiled work as well. Eggs are a great source of protein and healthy fat, which can help keep you full until lunch. Check out my previous posts if you’d like to learn more about eggs!

• Hemp hearts - A simple option if you are looking for extra protein.

• Mushrooms - Try sautéing them in oil and dried herbs.

• Chopped tomato or salsa - If you’re looking to add a bit of color!

• Sliced avocado or guacamole - A good source of filling fiber and healthy fat.

• Shredded cheese - Good for a little extra protein and creaminess! Try adding it to the oatmeal as soon as you remove it from the microwave so it has time to melt.

Savory Oatmeal

Ingredients

• 2 eggs
• 1 big handful of leafy greens (I like spinach or kale)
• 2 tsp olive or avocado oil
• 1/3 cup dry old fashioned oats (gluten-free if necessary)
• 2/3 cup water
• 1/4 avocado, sliced
• Salt & pepper, to taste

Instructions

1. Mix water and dry oats in a microwave-safe bowl and place in the microwave for 60-90 seconds or until water is completely absorbed.
2. In a large skillet, heat oil over medium heat.
3. Once the skillet is hot, carefully crack eggs into the pan.
4. Place the leafy greens next to the eggs in the skillet and cover.
5. Cook eggs 2-3 minutes, then flip them over and cook a minute or so more until the yolks are at your preferred consistency.
6. Leave greens in the pan until wilted, then remove from heat. They may need a little longer to cook than the eggs.
7. Place fried eggs and wilted greens on top of oatmeal.
8. Top with sliced avocado, salt, and pepper.
9. Enjoy right away!

I hope this has convinced you to try savory oatmeal. The great thing about savory oatmeal is that it can be eaten at any time of the day; it doesn’t have to be just breakfast food. I’d love to hear any comments about your favorite savory oatmeal toppings! Because it’s National Oatmeal Month, stay tuned for more of my favorite oatmeal recipes in the coming weeks.