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Switch up your usual breakfast routine with a savory oatmeal recipe! Fiber-rich rolled oats are paired with protein-packed lentils, resulting in a creamy, hearty, and satisfying meal. Serve it hot, garnished with options like hummus, salsa, crackers, and avocado.
Table of Contents
❤️ Why you’ll love this recipe
- Nutrient-packed: This savory oatmeal is a powerhouse of nutrients like fiber, protein, folate, manganese, and iron.
- Versatile: While it makes for a fantastic breakfast, you can also enjoy it for lunch, dinner, or even as a filling snack.
- Quick & easy: With only 6 ingredients and straightforward instructions, you can whip up this meal in no time.
- Customizable: With so many garnishes to choose from, you can make this savory oatmeal recipe as unique and flavorful as you’d like.
If you love oatmeal, you should really check out our recipes for high-protein overnight oats, vegan baked oatmeal, vegan oatmeal, and Mexican oatmeal.
🥣 What is savory oatmeal?
Savory oatmeal is a unique twist on the traditional sweet oatmeal that many of us are familiar with. While it may seem like a crazy idea, just hear us out! It’s a delicious way to switch up your usual sweet breakfast options.
It starts with a base of nutty oats and earthy red lentils, cooked together with the aromatics of onions and garlic. Once simmered, it turns out creamy yet hearty thanks to the complex carbs, healthy fats, fiber, and plant-based protein.
Plus, it’s incredibly quick to prep ahead of time and keep in the fridge for on-the-go mornings. We recommend serving your savory oatmeal with loads of garnishes like cherry tomatoes, avocado slices, hummus, and green onions for a flavor kick.
🌱 Is savory oatmeal vegan?
This savory oatmeal recipe is completely vegan as written. We use water or vegetable broth to cook the oats and lentils, and garnishes like hummus and avocado slices are all plant-based.
🛒 Ingredients & substitutions
- Olive oil: Used to sauté the onions and garlic, adding a rich depth of flavor. You can also use avocado oil or any other neutral oil instead.
- Aromatics: Onions and garlic infuse the oatmeal with a savory aroma and taste. Feel free to adjust the amount to your preference. Alternatively, use shallots instead of red onions for a milder taste.
- Rolled oats: Provide a hearty texture and are a great source of fiber. You can substitute rolled oats with quick oats if that’s all you have on hand, but the texture will turn out mushier.
- Red lentils: Add protein and make this savory oatmeal more filling. You can try experimenting with other types of lentils, but the cooking time will vary.
- Liquids: Either water or vegetable broth can be used as the liquid to cook the oatmeal. Vegetable broth adds more flavor, but water works well too.
- Salt & pepper: Enhance the flavors of the dish and add a slight kick.
- Garnishes: We suggest hummus, cherry tomatoes, salsa, green onions, crackers, hot sauce, and avocado slices, but feel free to get creative and use your favorites.
For a complete ingredient list and step-by-step guide, scroll down to our recipe card.
📝 How to make savory oatmeal
Step 1: Sauté the aromatics
Heat the olive oil and sauté the diced red onion and minced garlic. This releases their aromas, laying a flavorful foundation for the dish.
Step 2: Simmer the oats and lentils
Next, add the oats and rinsed red lentils, along with water or vegetable broth. Give everything a good stir until well combined. Bring everything to a boil, then lower the heat and simmer until the lentils are tender but not mushy.
Step 3: Season and garnish
Once cooked, add salt and pepper to taste. Divide the oatmeal among your bowls, then top each bowl with your favorite garnishes. Happy eating!
If you have questions about this savory oatmeal recipe, check out our FAQs or leave a comment down below!
🥑 Garnish ideas for savory oatmeal
Elevate the flavors of your savory oatmeal by garnishing it with options like these:
- Hummus: For a creamy and protein-packed addition try mixing a dollop of homemade hummus in.
- Cherry tomatoes: To add a fresh and juicy touch.
- Salsa: Try salsa roja, salsa ranchera, or salsa fresca.
- Green onions: For a pop of color and a mild onion flavor.
- Crackers: Some options include Mary’s Gone Crackers, Pretzel Crisps, or Simple Mills Rosemary & Sea Salt Almond Flour Crackers.
- Hot sauce: Add your favorite hot sauce if you like a little extra spice in your life.
- Avocado: Try adding avocado slices or guacamole for an extra creamy flavor and healthy fats.
🌡️ Storage & reheating
For any leftover savory oatmeal, follow these simple storage instructions:
- Fridge: Once cooled, keep leftovers in an airtight container in the refrigerator for up to 4-5 days.
- Freezer: Again, make sure your oatmeal is completely cooled, then freeze it in individual portions for easier reheating. It should last up to 3 months this way.
- Reheating: Warm up the oatmeal in a pot over medium heat, adding a bit of water or broth if necessary to loosen it up.
- Prep ahead: You can prepare savory oatmeal ahead of time, let it cool completely, and store it in the refrigerator. When you’re ready to serve, reheat and garnish as desired.
♻️ Variations
- Mediterranean: Use vegetable broth, then top your savory oatmeal with olives, sun-dried tomatoes, and a dollop of hummus for a Mediterranean twist.
- Indian-inspired: Add a touch of curry powder and turmeric to the cooking process, and top your bowl with chutney, raisins, and chopped cilantro.
- Tex-Mex: Garnish it with black beans, corn, salsa, and avocado slices.
- Greek-style: Add a dash of oregano during cooking and top with olives, cucumber slices, and a drizzle of vegan tzatziki.
🧑🍳 Top tips
- Stir often: Don’t forget to stir your oatmeal frequently since it will prevent the mixture from sticking to the pot and promote even cooking.
- Adjust liquids: If your oatmeal becomes too thick, you can add more water or broth to achieve the perfect consistency for you.
- Cooking time: Cooking time may vary depending on the type of oats and lentils you use. Keep this in mind when you’re cooking.
- Use fresh ingredients: Always use fresh ingredients for garnishing to bring a vibrant, fresh taste to your oatmeal.
- Season well: Don’t skimp on seasoning! Salt and pepper can dramatically enhance the flavors, especially when it comes to lentils.
- Serve immediately: For the best taste and texture, serve your savory oatmeal hot.
💬 FAQ
Yes, you can use instant oats, but the texture will be slightly different, and the cooking time will be shorter. Rolled oats lend a more rustic flavor and texture, which is why we recommend them.
The consistency depends on the type of oats used and the cooking time. If your oatmeal is too thick, you can always add a little more water or broth to adjust the consistency.
If your oatmeal is too runny, continue cooking it for a few more minutes until it reaches your desired consistency.
🍴 More breakfast recipes
If you’re a savory breakfast person, check out some more of our favorite vegan breakfast recipes like these:
- Tofu Scramble: A quick and easy vegan breakfast that’s high in protein.
- Vegan Breakfast Casserole: Hearty make-ahead dish perfect for weekend brunches.
- Air Fryer Hashbrowns: A simple air fryer hashbrown recipe that comes together in minutes.
- Vegan Biscuits and Gravy: A hearty homestyle dish that will leave you full and satisfied.
Best Savory Oatmeal (High in Protein)
Equipment
- Medium pot
Ingredients
- 1 teaspoon olive oil
- ⅓ medium red onion
- 1-2 cloves garlic
- 1 cup rolled oats
- ½ cup split red lentils (dry)
- 3 ½ cups water or vegetable broth
- Salt & pepper to taste
Garnishes
- Hummus
- Cherry tomatoes
- Salsa
- Sliced green onion
- Crackers
- Hot sauce of choice
- Avocado slices
Instructions
- Heat the olive oil in a medium pot over low-medium. Then, add in the diced red onion and minced garlic, sautéing both for 3-4 minutes.
- Next, add in the rolled oats, rinsed red lentils, veggie broth or water, and stir. Bring everything to a low boil, then turn the heat down, cover, and simmer for about 10-12 minutes, stirring occasionally. You'll know it's ready when the lentils are soft, but not too mushy.
- Season everything with salt and pepper to taste, stir, and remove your pot from the heat.
- Divide the oatmeal between bowls, and top it with your choice of garnishes. If you are prepping this ahead of time, let the oat mixture cool completely before transferring it to the fridge in an airtight container. Happy eating!
Notes
- Stir often: Don’t forget to stir your oatmeal frequently since it will prevent the mixture from sticking to the pot and promote even cooking.
- Adjust liquids: If your oatmeal becomes too thick, you can add more water or broth to achieve the perfect consistency for you.
- Cooking time: Cooking time may vary depending on the type of oats and lentils you use. Keep this in mind when you’re cooking.
- Use fresh ingredients: Always use fresh ingredients for garnishing to bring a vibrant, fresh taste to your oatmeal.
- Season well: Don’t skimp on seasoning! Salt and pepper can dramatically enhance the flavors, especially when it comes to lentils.
- Serve immediately: For the best taste and texture, serve your savory oatmeal hot.
- Nutritional information is a rough estimate and should not be taken as health advice.
Nutrition
Note: We’ve updated this post to include new information and helpful tips about the recipe.
